Blue Zones

Discovering the Blue Zones

Dan Buettner, a writer and National Geographic Explorer and Fellow, first used the term "blue zones" in 2004 while leading an exploratory study. He set out to research other parts of the world with supposedly great longevity after going on an expedition to Okinawa, Japan in 2000 to investigate the longevity there. Buettner and his team of scientists and demographers searched the globe with the help of National Geographic to find places where residents not only lived longer but also had a high standard of living in their later years. Following a review of demographic data and a series of interviews with centenarians, they distinguished five areas notable for exceptional lifespan and vibrancy.

 

Identifying the Blue Zones

Blue zones are regions of the world where people are known to live much longer than average. These areas have a high concentration of individuals who reach age 100 and beyond while maintaining good health. The concept of blue zones was popularized by Dan Buettner, who identified and researched these regions.

The term "blue zone" originated from a project sponsored by National Geographic and Buettner's team to identify the regions with the highest longevity rates. As of today, February 2024,  there are five recognized blue zones:

  1. Ikaria, Greece: An island in the Aegean Sea where inhabitants have low rates of heart disease, cancer, and diabetes, and live on average 8-10 years longer than Americans.
  2. Okinawa, Japan: The inhabitants of this Japanese island have the highest life expectancy in the world. They have low rates of heart disease, cancer, and dementia, and their diet is rich in vegetables, tofu, and fish.
  3. Sardinia, Italy: Particularly the mountainous region of Barbagia in Sardinia has a high concentration of male centenarians who have low rates of heart disease and enjoy a traditional lifestyle involving physical activity and a diet rich in whole grains, vegetables, and lean protein.
  4. Nicoya Peninsula, Costa Rica: This region has the lowest middle-age mortality rate in the world and is known for its strong sense of community, healthy diet of corn, beans, and squash, and active lifestyle.
  5. Loma Linda, California, USA: While not a traditional blue zone due to its location in the United States, Loma Linda is home to a community of Seventh-day Adventists who have notably longer life expectancies than the average American. Their longevity is attributed to their vegetarian diet, emphasis on exercise, and strong social bonds.

These regions share several lifestyle characteristics that contribute to longevity, including diet (primarily plant-based with moderate alcohol intake), physical activity, strong social connections, and a sense of purpose. Studying these areas offers insights into healthy aging and has led to the development of lifestyle interventions aimed at promoting longevity and well-being.

 

Blue Zones 9 Pillars

The "Power of 9" refers to the nine common lifestyle factors or "pillars" observed in blue zones that contribute to the longevity and well-being of the inhabitants. These pillars were identified by Dan Buettner and his team through their research in the various blue zones around the world. Each of these factors is thought to play a significant role in promoting health, happiness, and longevity. Here are the nine pillars of the Blue Zones:

  1. Move Naturally: Inhabitants of blue zones engage in regular, low-intensity physical activity as part of their daily lives. This could include walking, gardening, or other forms of moderate exercise.
  2. Purpose: Having a sense of purpose or "raison d'être" in life is associated with longevity. People in blue zones often have a clear sense of why they wake up in the morning, whether it's through work, family, or other meaningful activities.
  3. Down Shift: Managing stress is important for overall health. Blue zone inhabitants practice stress-reducing techniques such as taking regular breaks, napping, or praying.
  4. 80% Rule: This pillar emphasizes eating mindfully and stopping eating when you are about 80% full. It encourages moderation in food consumption, which can lead to fewer calories consumed and better weight management.
  5. Plant Slant: The majority of the diet in blue zones is plant-based, consisting of fruits, vegetables, whole grains, legumes, and nuts. Meat is typically consumed sparingly, if at all.
  6. Wine at 5: Moderate alcohol consumption, particularly red wine, is common in some blue zones and is often enjoyed in the company of friends and family. It's important to note that excessive alcohol consumption can have detrimental effects on health.
  7. Belong: Having strong social connections and a sense of belonging to a community is linked to longevity. Blue zone inhabitants prioritize spending time with family and friends and often participate in social or religious gatherings.
  8. Loved Ones First: Family is central in blue zones, with a strong emphasis on caring for and spending time with loved ones. Older family members are often highly respected and integrated into daily life.
  9. Right Tribe: Surrounding oneself with people who support healthy behaviors and share similar values is important for overall well-being. Blue zone residents typically have social circles that reinforce positive lifestyle choices.

These nine pillars collectively contribute to the longevity and well-being observed in blue zones around the world. By adopting these lifestyle habits, individuals can potentially improve their quality of life and increase their chances of living longer, healthier lives.

Creating Our Own Blue Zone

To discuss how to begin a healthy practice for our community members, JJM Integrative Health, Advanced Nursing Inc. reached out to the team of the Upper Valley Napa Blue Zones Project. JJM Integrative Health, Advance Nursing Inc. would like to see communities inspired by the "blue zone" developed, beginning in Vacaville, California. The nine pillars of lifespan and well-being found in traditional blue zones would need to be supported by an environment in order to do this. Here are some steps that could be taken to create such a community:

  1. Community Engagement: Encourage residents to actively participate in community events, clubs, and organizations. This can help foster a sense of belonging and social connection, which are crucial aspects of blue zone communities.
  2. Promote Active Living: Design neighborhoods and public spaces to encourage physical activity. This could include creating walking and biking paths, parks, and green spaces. Additionally, promoting active transportation options like biking and walking can help residents incorporate movement into their daily lives.
  3. Healthy Eating Initiatives: Work with local farmers markets, grocery stores, and restaurants to promote access to fresh, healthy foods. Encourage residents to adopt a plant-based diet rich in fruits, vegetables, whole grains, and legumes, while reducing consumption of processed foods and meats.
  4. Stress Reduction Programs: Offer programs and resources that help residents manage stress effectively. This could include mindfulness meditation classes, yoga sessions, or stress management workshops.
  5. Social Support Networks: Facilitate opportunities for residents to connect with one another and build strong social networks. This could involve organizing community gatherings, potlucks, and volunteer events that bring people together.
  6. Intergenerational Activities: Foster interactions between different age groups within the community. Encourage programs that facilitate interactions between older adults and younger generations, such as mentorship programs or intergenerational activities.
  7. Promote Purposeful Living: Encourage residents to find and pursue activities that give them a sense of purpose and meaning in life. This could involve volunteering, community service, or participating in local initiatives that align with their values and interests.
  8. Education and Awareness: Provide educational resources and workshops on healthy living, nutrition, and the importance of social connections. Raise awareness about the benefits of adopting blue zone-inspired lifestyle habits.
  9. Policy Support: Work with local government officials and policymakers to implement policies that support healthy living, such as zoning regulations that prioritize walkable neighborhoods, access to healthy foods, and the preservation of green spaces.

 

By implementing these strategies and involving the community in the process, it is possible for Vacaville, California to create its own version of a blue zone—a location where residents can live longer, healthier, and happier lives.

 

Blue Zone Courses & Groups

At JJM Integrative Health, Advanced Nursing Inc. we provide a 1 to 2 day Blue Zone course with continuing educational credits towards attended hours. In addition, we have in-person Blue Zone groups available to support the 9 pillars identified by Dan Buettner to play a significant role in promoting health, happiness, and longevity.

 

References

Blue Zones Project. (2023). Upper Napa Valley Welcome to Blue Zones Project. retrieved from www.uppervalley.bluezonesproject.com

Sharecare Inc. (2020). Blue Zones Project Engages People in Activities That Change Mindsets and Habits in Lasting Ways. Retrived from info.bluezonesproject.com/people

Buettner, Dan. (2022). The Blue Zones Challenge: A 4-Week Plan for a Longer, Better Life. Disney Book Group, 2022. 

Buettner, Dan. (2012). The Blue Zones: 9 lessons for living longer from the people who've lived the longest. National Geographic, D.C., 2012. 

Marston HR, Niles-Yokum K, Silva PA. A Commentary on Blue Zones®: A Critical Review of Age-Friendly Environments in the 21st Century and Beyond. Int J Environ Res Public Health. 2021 Jan 19;18(2):837. doi: 10.3390/ijerph18020837. PMID: 33478140; PMCID: PMC7844621.