How to live to a hundred in health? 8 secrets of the blue zones

What do Japanese Okinawa, Barbagia in Sardinia, Nicoya in Costa Rica, Greek Ikaria or Loma Linda in the USA have in common? First of all, people here live to a much older age than the average and enjoy good health. These areas, called “blue zones”, are therefore the focus of scientists eager to unlock the secrets of longevity.

Actually, it’s simple: There are no positive energies emanating only from certain places on the planet, nor are there mysterious secrets passed down from generation to generation. Of course, genetics play a role here – blue zone inhabitants are more likely to have genes associated with longevity (such as FOXO3A and ApoE2) in their DNA than the rest of the world. But what unites them above all is their lifestyle.

Surprise? Not really. In fact, according to research, 50% of all premature deaths in developed countries are caused by lifestyle. And it is lifestyle that determines the intensity of epigenetic reactions in our bodies. And these, in turn, determine the level of risk of civilisation diseases. So what exactly should we learn from the inhabitants of the blue zones?

Smaller portions on the plate

Okinawans follow the old Confucian matra Hara bachi bu, which says that we should not eat until we feel full, but only until we feel about 80% full. So basically the same as our “eat until half full”, except that unlike the Japanese, we don’t usually follow it.

And what good is that? For example, moderate calorie restriction activates a gene in our DNA for the production of the enzyme AMPK. This contributes, for example, to a better use of carbohydrates from food, but also to the formation of new mitochondria. The loss and dysfunction of mitochondria is one of the important “accelerators” of ageing. In animal experiments, activation of AMPK even prolonged their life by 15%!

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2. Less meat, more vegetables

The other blue zones are united by the fact that their inhabitants eat a predominantly plant-based diet with a high proportion of vegetables, supplemented mainly by dairy products. Although they do not avoid meat as a matter of course, they are more likely to eat fish and white meat than red meat.

A low-meat diet, especially red meat, has a positive effect on the production of microRNAs – small stretches of ribonucleic acid that have a major effect on the activity of genes in DNA. Deviations from optimal microRNA production increase the risk of Alzheimer’s, Parkinson’s, cancer and cardiovascular disease, for example.

Another positive factor is that the diet of blue zone residents is low in salt, sweets and highly processed foods.

Our tip: among dietary supplements, proanthocyanidins from grape seeds (OPC) help to regulate microRNA production effectively.

3. Fish, olive oil, soy and co.

Most blue zones are also associated with the inclusion of foods containing nutrients with significant positive epigenetic effects. Typical is the regular consumption of fish, which is a source of omega-3 unsaturated fatty acids – it is the consumption of omega-3s that is linked to brain and heart health, for example. In Greece and Sardinia, a typical food is olive oil, which contains polyphenols (mainly hydroxytyrosol) and other substances with significant positive effects on the heart and blood vessels, the liver and other organs of the body. Herbs with epigenetic effects, such as rosemary, sage, thyme and others, are also widely used in Mediterranean cuisine. Japan is characterised by a high consumption of fermented soya beans, which are rich in, for example, genistein and nattokinase.

Our tip: A number of epigenetic substances in these foods not only reduce the risk of cardiovascular disease and other diseases of civilisation, but also directly slow down the ageing process. This is true, for example, for hydroxytyrosol from olives, genistein from soy and quercetin, which is found in many plant-based foods.

4. A drop of alcohol does no harm

Alcohol has many harmful effects, but if drunk in limited quantities it can be good for the body – especially if you choose the right kind. After all, even in most blue zones, moderate drinking is the norm. In Ikaria, Greece, for example, 75% of the population indulge in 1-2 glasses of alcohol a day – usually red wine, which has proven cardioprotective effects. Also in Sardinia, people regularly drink the local strong red wine Cannonau.

Our tip: Red wine contains the dye resveratrol, which not only has a beneficial effect on the heart and blood vessels, but also promotes the production of the enzyme sirtuins, which slow down the aging process and improve mitochondrial function. And if you take a glass of red wine with resveratrol in the form of a dietary supplement, you will significantly improve its absorption.

5. Movement is essential

Another fact that connects blue zone residents is that they maintain a high level of physical activity throughout their lives. For example, in Ikaria, Greece, 90% of men and 70% of women exercise every day (not only sports, but also walking, gardening and exercise as part of their jobs), which is almost twice as much as in other parts of Greece. After the age of 90, more than 60% of people here indulge in some kind of physical activity on a daily basis (according to one study, even 71%), more than triple what is otherwise common in this age group. Incidentally, Icarian ninety-somethings are also in significantly better shape than their peers, especially in terms of muscle strength.

From the perspective of epigenetics, regular exercise is a virtually irreplaceable part of a healthy lifestyle. In particular, it has been proven to have a positive effect on the cardiovascular system, improving the function of the vascular endothelium, which leads to increased nitric oxide production, a decrease in blood pressure and a slowdown in the process of atherosclerosis. But movement also improves brain function, reducing the risk of diabetes, cancer and other diseases.

Our tip: If you want to further boost nitric oxide production and thus reduce pressure and blood flow to all parts of the body, take dietary supplements that increase nitric oxide production 30 minutes before physical activity. For example, try artichoke, pomegranate or hydroxytyrosol. Read more here “

6. Focused on the intestines

Little research has been done on longevity and the gut microbiome, but it too may play a role in the blue zones. For example, in the intestines of Sardinians aged 105-109 years, researchers found unusually high concentrations of bacterial strains, the proportion of which usually decreases with age – in particular, these were strains of Ruminococcaceae, Lachnospiraceae and Bacteroidaceae. In addition, the super-ages studied also had a higher proportion of bacteria producing short-chain fatty acids, such as butyrate, in their intestines, which are known to have a positive effect on mitochondria.

Our tip: high consumption of fibre (whole grains, legumes, fruit and vegetables), fermented foods, but also certain polyphenols (e.g. curcumin, quercetin, resveratrol or astaxanthin) and medicinal mushrooms contribute to the balance of the gut microbiome.

7. Sleep is a condition of health

Studies examining the habits of blue zone residents also show that it pays to adapt sleep patterns to the natural rhythm of the day – i.e. going to bed “with the hens” and getting up early – for longevity. In addition, almost all of the study participants over the age of 90 also took a short nap after lunch. These habits are also likely to reduce premature mortality, as sleep deprivation and poor sleep quality significantly increase the risk of cardiovascular disease, diabetes, obesity, depression and other problems.

Our tip: Follow the principles of sleep hygiene, i.e. go to bed on time (ideally at the same time), and don’t eat heavy meals or carbohydrates for the last two hours before going to bed, turn down the light (including blue light from screens) and generally calm down. If sleep doesn’t come, try things like passion fruit, hops, magnesium or tryptophan. Read more here “

8. Less stress, more love

Blue Zone residents are also united by the fact that they are much more satisfied with their lives, less likely to suffer from depression and cognitive impairment, and much less stressed compared to the rest of the world. For example, when researchers examined the mental health of centenarians living on the Nicoya Peninsula in Costa Rica, they found that 93% of them were satisfied with their lives! This is very important because elevated levels of the stress hormone cortisol are a significant risk factor for cardiovascular disease, depression and other health problems.

However, the low stress levels of local residents are not only due to their relaxed lifestyle, but also to their emphasis on social ties and family. It is the sense of belonging and also of usefulness in older age that is quite crucial for longevity. According to research, people who lack social and community ties are 2-3 times more likely to die prematurely.

Another important factor is probably the high level of religious spirituality in all blue zones. For example, 90% of Ikarians over the age of 90 believe in God and more than 83% regularly participate in religious events. What is probably important is not the belief itself, but rather the sense of meaning in life that goes with it, as well as the mutual support of religious communities. In Okinawa, for example, ‘Ikigai’, the feeling that ‘life is worth living’, is important to locals. Okinawans who lack Ikigai have higher levels of inflammatory cytokines, lower levels of “good” HDL cholesterol and an overall higher risk of premature mortality compared to others.

Our tip: Adaptogens such as ginseng, valerian, rhodiola or maral root can help you cope with stress, while powerful natural antidepressants include saffron, ginkgo biloba and rhodiola. Unfortunately, no dietary supplements can compensate for the lack of love, social connections and meaning in life.