"Live Better, Longer"

It was 2006 when we first moved to Okinawa, Japan for my husband's work. We only had one child at that time but when we moved back to America, we would have six children. Raising our family in Okinawa was nothing short of incredible. Our way of life was peaceful and extremely active diving, surfing, running, hiking, kayaking, playing at the most amazing parks (this is not an understatement, no one does children's parks better than Oki), and filled with eating local fresh foods like ube, Goya, and ramen. I could never articulate all that we experienced there because words would not feel sufficient. 

After moving back to America in 2015, my health went from perfection (even after six kids) to one problem after another. This would eventually lead to a deep dive into nutrition and a part of that would include going back and looking at how we once lived in one of the Blue Zones. It makes complete sense that not only our diet there, but the culture, and the "Power 9" (see below for information regarding this) was what I needed to get back to good health. Below are simply snippets of the Blue Zone study, but if you are unfamiliar with this research I encourage you to read this article and consider "diving deeper" into it as well. 

Regions known as Blue Zones have been identified as having high concentrations of centenarians and low rates of chronic diseases. Something the United States cannot claim as we have high rates of chronic disease and a much lower life expectancy.  An overwhelming 89% of Americans over 65 are prescribed medications each year and more than half take four or more, revealing a staggering culture of overmedication in our aging population. The Blue Zones study was conducted by Dan Buettner and supported by National Geographic. It focused on understanding the lifestyle, diet, social, and environmental factors contributing to the longevity and well-being of the inhabitants of these particular zones.

The five Blue Zones identified in the study are:

1. Ikaria, Greece: This Aegean Island has a population with one of the lowest rates of middle-age mortality and the lowest rates of dementia. The diet is largely plant-based, and the lifestyle includes regular physical activity and strong social connections.
2. Okinawa, Japan: Okinawa is home to the world's longest-lived women. The diet here is rich in vegetables and tofu, and people practice "hara hachi bu," a Confucian practice of eating until they are 80% full. The community has a strong sense of purpose and maintains close social networks.
3. Ogliastra, Sardinia, Italy: This region has the highest concentration of male centenarians. The diet includes a lot of whole grains, fruits, and vegetables, with moderate consumption of wine. The lifestyle involves daily physical activity and strong family bonds.
4. Loma Linda, California, USA: This community is primarily composed of Seventh-day Adventists who follow a vegetarian diet and observe the Sabbath as a day of rest. Their lifestyle emphasizes regular exercise, a sense of community, and a strong faith.
5. Nicoya Peninsula, Costa Rica: Nicoya has a high number of centenarians. The diet is rich in beans and corn, and the people maintain a strong sense of purpose and community. Physical activity is a natural part of daily lives.

The Blue Zones study found these as the common denominators that contribute most to their longevity.

• Diet: Predominantly plant-based diets with a high intake of fruits, vegetables, legumes, and whole grains.
• Physical Activity: Regular, moderate physical activity integrated into daily routines.
• Social Engagement: Strong social connections and support networks.
• Sense of Purpose: Having a clear sense of purpose in life.
• Stress Reduction: Practices that reduce stress, such as meditation, prayer, and spending time with loved ones.
• Moderate Alcohol Consumption: In some Blue Zones, moderate consumption of alcohol, particularly wine, is common.

Blue Zone books include: The Blue Zones, The Blue Zones Solutions, The Blue Zones Challenge, The Blue Zones American Kitchen, and Blue Zones Secrets.

The Blue Zones documentary is called Live to 100: Secrets of the Blue Zones. 

Eating a plant-forward diet can significantly improve health through various mechanisms. Some key elements of this type of diet that contributes to better health include reducing chronic diseases, help control weight, improve your digestive health, lowers risk of type 2 diabetes, improved mental health, and enhances longevity. Plant-forward diets are rich in fruits, vegetables, whole grains, legumes, nuts, and seeds, which are high in essential nutrients and antioxidants. These nutrients help reduce the risk of chronic diseases such as heart disease, diabetes, and certain cancers. Studies have shown that high intake of plant-based foods are associated with lower blood pressure, improved cholesterol levels, and reduced inflammation​. Plant-based diets tend to be lower in calories and higher in fiber compared to diets rich in animal products. The high fiber content promotes satiety, helping with weight management and reducing the risk of obesity. Maintaining a healthy weight is crucial for preventing various health issues, including metabolic syndrome and cardiovascular diseases​. Fiber-rich foods like fruits, vegetables, and whole grains support digestive health by promoting regular bowel movements and preventing constipation. Additionally, a high-fiber diet can contribute to a healthier gut microbiome, which plays a role in overall health and disease prevention​ Plant-forward diets have been shown to improve insulin sensitivity and glycemic control, reducing the risk of type 2 diabetes. Whole grains, legumes, and other plant foods have a lower glycemic index, leading to more stable blood sugar levels.

Research, including studies of Blue Zones, suggests that plant-based diets are linked to increased longevity. The antioxidants and anti-inflammatory properties of plant foods help protect against cellular damage and age-related diseases, contributing to a longer, healthier life​. Research also indicates that plant-based diets have a positive impact on mental health. Diets rich in fruits, vegetables, and whole grains can improve mood and reduce the risk of depression and anxiety, potentially due to the higher intake of antioxidants, vitamins, and minerals that support brain health​. These benefits contribute to a higher quality of life and greater longevity.

At the NIH, National Library of Medicine, National Center for Biotechnology Information (nih.gov) a basic search of Blue Zones results in 486 findings of peer reviewed articles. The Blue Zones study began in the early 2000's, was conducted over two decades with research involving extensive fieldwork, collaboration with demographers, anthropologists, and epidemiologists to understand the common lifestyle, dietary habits, and social structures that contributed to the exceptional longevity of these people groups. As a Clinical Nutritionist student in graduate school, I have referred back to this study especially because I lived in Okinawa, Japan for 8 years and was able to experience firsthand a much healthier way of life. 

The Blue Zones Power 9 are nine lifestyle habits identified by researchers studying the world's longest-lived communities, known as Blue Zones. These habits are believed to contribute significantly to the longevity and well-being of individuals in these areas. The Power 9 are:

1. Move Naturally: Engage in regular, moderate physical activity that is naturally integrated into daily routines, such as walking, gardening, or doing household chores.
2. Purpose: Have a clear sense of purpose or a reason to wake up in the morning, which can add up to seven years of extra life expectancy.
3. Down Shift: Incorporate routines to reduce stress, such as taking naps, meditating, praying, or enjoying happy hours with friends.
4. 80% Rule: Practice eating habits that prevent overeating, such as stopping eating when the stomach is 80% full (known as "hara hachi bu" in Okinawa).
5. Plant Slant: Adopt a predominantly plant-based diet, rich in fruits, vegetables, legumes, and whole grains, with meat consumed in moderation.
6. Wine at 5: If you drink alcohol, do so moderately and regularly, with friends and family, typically one or two glasses a day, preferably of red wine.
7. Belong: Participate in a faith-based community, attending services or gatherings regularly, which can contribute to increased life expectancy.
8. Loved Ones First: Prioritize family and put loved ones first by investing time and energy in relationships, maintaining a committed life partner, and keeping aging parents and grandparents nearby.
9. Right Tribe: Surround yourself with social networks that support healthy behaviors, including groups of friends who share similar values and lifestyles.

These principles emphasize how important a holistic approach to health is to your well-being. Look at each of these individually and consider how well you are incorporating these into your life already. If these are foreign concepts, begin to consider adding these principals to your daily life to improve your well-being and increase your chance at not only living longer but living well while you're here.