6 lessons people in the blue zones have taught us

Diet and lifestyle habits among blue zoners are by no means identical, but they do share some commonalities we can learn from – and perhaps apply to our own lives.

In the search for the world’s best diet, it makes sense to start where the oldest people live.

Researchers have identified five blue zones – geographical regions where people are claimed to live longer than average. Much research has been done on the dietary and lifestyle habits within these zones, in the hope of finding the key to their inhabitants’ longevity.

The blue zones are: Okinawa, Japan; Sardinia in Italy; Nicoya in Costa Rica; Icaria, Greece; and a Seventh-day Adventist community located in Loma Linda, California.

What people in the blue zones have taught us:

1 Eat mostly plants

Many of us don’t even come close to meeting the five-plus-a-day vegie-serves target. But in the blue zones, diets deliver a massive 95 per cent of their kilojoules in the form of plant foods.

Numerous studies have linked the high intake of vegetables to a reduced risk of heart disease, type 2 diabetes and certain cancers.

Live the lesson ➜ Adding more vegies to your day is easier than you might think. The key is to include them at every meal and make them the star of your plate, instead of a side dish.

2 Learn to love legumes

The world’s healthiest people eat plenty of slow-burning carbohydrates including fibre and protein-rich legumes such as beans and lentils.

Research focused on the diets of elderly populations in four countries – Australia, Indonesia, Sweden and Japan – found that for every 20g increase in people’s daily legume consumption, their mortality risk dipped by 7 to 8 per cent. Legumes offered older people more protection against early death than any other food group.

What gives these legumes their anti-ageing punch? Their low glycaemic index (GI) helps keep blood-sugar levels stable, reducing the risk of diabetes, and their high-fibre content protects against bowel cancer.

Live the lesson ➜ Aim to add half a cup of legumes to your daily menu. For ease, use no-added-salt canned varieties, give them a good rinse and toss them into soups, curries and salads. Or blitz them with seasonings and olive oil as a tasty dip for vegie sticks.

3 Treat meat as a garnish

The healthiest diets in the world treat meat as more of a garnish or side dish, serving it up in much smaller portions than that of most meat-eaters.

On the islands of Sardinia and Okinawa, meat is reserved for Sundays and other special occasions, and most Adventists swear off meat products.

To cut our colorectal cancer risk, World Cancer Research Fund guidelines recommend limiting cooked portions of beef, pork and lamb to less than 500g per week and avoiding processed meats such as ham, bacon and salami.

Live the lesson ➜ Keep portions to 100g of raw meat (a piece about the size of your palm) and savour them with veg-packed meals no more than three to four times a week. Steer clear of processed meats.

4 Eat from the sea

It’s no coincidence that all the blue zones are either islands or coastal regions, giving them easy access to oily fish, such as salmon and sardines, which are rich in omega-3 fats. Studies have linked these fats to good heart and brain health as well as better mood and a reduced risk of depression.

People living on the Greek island of Ikaria eat plenty of fish and older Ikarians experience very low rates of dementia and depression.

In a US study, Seventh Day Adventists who were pescatarians were 43 per cent less likely to develop bowel cancer than meat eaters.

Live the lesson ➜ Aim to add two to three fish dishes to your menu each week, focusing on oily varieties such as salmon, tuna and sardines. Canned fish counts too, and can be more budget friendly.

5 Tune into your body

The Japanese approach meals with the saying hara hachi bu – eat until you are 80 per cent full. This involves listening to the body’s hunger and fullness cues, which helps them eat less and stay lean for life.

Six decades of data on the eating patterns of elderly Okinawans linked the lifelong maintenance of a low BMI with an extended lifespan.

Live the lesson ➜ Learn to tune in to your body’s hunger signals. Rate yourself on a scale of zero (empty) to 10 (full) and stop eating when you hit seven or eight. Your stomach takes roughly 20 minutes to feel full, so eating slower can help you avoid overeating.

6 Stay social with purpose

Having a sense of purpose and an active social life well into old age is a big part of what keeps people going.

Community support, nurturing close relationships with relatives and neighbours and enjoying meals together all contribute to a longer, happier life.

Live the lesson ➜ Sit down at the table with your family for at least one meal a day and plan for regular weekly meals to share with friends and extended family. Don’t forget to add older family members and neighbours to your guest list.