Dan Buettner, an explorer, National Geographic ambassador, and avid travel cyclist, has compiled the keys to maintaining vitality and mental acuity into old age by studying various cultures worldwide. This endeavor has been encapsulated in a captivating Netflix docuseries, stirring buzz and drawing widespread attention to the concepts of centenarian living and Blue Zones.
The growing fascination with wellness may partly stem from the global spotlight on centenarians and Blue Zones since the release of the docuseries. Similarly, tech mogul Bryan Johnson has garnered ongoing media attention for investing millions annually in ambitious endeavors to achieve longevity and reverse aging, akin to the fictional character Benjamin Button.
In recent years, amid the burgeoning Wellness Movement, health practices and lifestyles such as Intermittent Fasting, Gluten-free, Veganism, and The Keto Diet have gained immense popularity. The centenarian diet and lifestyle represent the latest trend within this movement.
Through the docuseries, Dan Buettner, alongside his background as a travel cyclist and journalist, delves into six distinct communities where individuals lead remarkably long and vibrant lives. This series is the culmination of two decades of research into identifying and studying the world’s oldest populations.
These regions have given rise to the concept of Blue Zones, encompassing Okinawa (Japan), Sardinia (Italy), Ikaria (Greece), Nicoya (Costa Rica), Loma Linda (California), with Singapore being a recent addition.
Buettner’s insights have also been captured in his New York Times bestselling book, “The Blue Zone: 9 Lessons of Living Longer from the People Who’ve Lived the Longest,” which serves as a companion to the docuseries, offering further exploration into the secrets of longevity.
As per the documentary series and accompanying book, the dietary and lifestyle practices of centenarians contribute significantly to their longevity. Across the six highlighted regions, there are notable similarities in their approach:
- Emphasis on a plant-centric diet.
- Regular engagement in natural physical activities.
- Prioritization of familial connections, recognized for their role in fostering longevity and well-being.
Centenarians commonly prepare meals using freshly sourced plants and herbs, often from their own gardens or nearby forests. Their diets feature limited animal protein, with a higher intake of vegetables and legumes, and they strictly avoid processed foods, known contributors to obesity, heart disease, and depression. Importantly, they practice mindful eating, stopping before feeling completely full.
Delving into specific dietary habits:
- Sardinia, Italy: Residents often reside in mountainous areas, where they hunt, fish, and gather foods like goat’s milk, pecorino cheese, barley, and homegrown vegetables. Moderate wine consumption is also noted, with wine drinkers tending to live longer.
- Loma Linda, California: This community, primarily Seventh-day Adventists, predominantly follows a vegetarian diet, abstaining from caffeine and alcohol.
- Ikaria, Greece: The Mediterranean diet prevails here, featuring abundant fruits and vegetables alongside limited meat and seafood consumption. Red wine is a customary part of their diet.
- Okinawa, Japan: Historically, Okinawans have relied on a plant-based diet, with sweet potatoes as a primary calorie source. Tofu and occasional pork consumption are also notable.
- Nicoya, Costa Rica: Centenarians here adhere to a traditional Mesoamerican diet, rich in starchy plant foods like corn, beans, squash, enhanced with chili and tomatoes.
- Singapore: The latest addition to the Blue Zones, Singaporeans favor healthy, whole foods, thanks in part to government initiatives promoting healthier eating habits and reducing sugar consumption. Restaurants and global fast-food chains offer healthier, sugar-free options.
What about physical activity?
In Sardinia (Italy) and Ikaria (Greece), the natural landscape features steep and narrow streets, effectively turning everyday tasks into hiking experiences. Additionally, the close-knit community in Ikaria (Greece) embraces movement through dance as a cultural tradition. In Okinawa (Japan), older individuals engage in gardening and frequently sit on the floor, maintaining active lifestyles. Singaporeans primarily rely on walking amidst lush greenery and utilizing public transportation for mobility. Public parks in Singapore are designed not only for leisurely activities but also for exercise, with facilities strategically placed for workouts alongside spaces for relaxation amid nature.
The correlation between engaging in professional passions and longevity
Centenarians frequently highlight the significance of continuing to pursue their professional passions throughout their lives, cautioning against the potential health drawbacks of retirement. They assert that dedicating themselves to their professional interests provides them with a sense of purpose and fulfillment. Research conducted in Japan among adults aged over 65 reveals that individuals who continue to work, whether full-time or part-time, exhibit notably better mental health, as assessed by the Geriatric Depression Scale, in comparison to those who have retired. Additionally, another study conducted in Japan suggests that remaining employed in later years diminishes the likelihood of experiencing a stroke.
The relationship between socially active elderly individuals and increased longevity
In the Blue Zones, younger inhabitants often stress the importance of cohabitating with or involving their elders in social gatherings. Centenarians from Okinawa, Japan, shared in the documentary series how being constantly surrounded by family members and neighbors positively affects their emotional well-being.
Research has established a connection between social isolation and loneliness and elevated risks for various physical and mental ailments, including high blood pressure, heart disease, obesity, weakened immunity, anxiety, depression, cognitive decline, Alzheimer’s disease, and mortality. Furthermore, studies indicate that older adults reporting feelings of social isolation or loneliness demonstrate poorer cognitive function four years later.
Conversely, individuals who engage in meaningful activities with others tend to live longer, experience improved mood, and feel a sense of purpose. These activities contribute to maintaining overall well-being and may enhance cognitive function.
Centenarians and Okinawa residents serve as exemplars, particularly in Japan, where the country ranks seventh globally in suicide rates, notably among the elderly and their caregivers. This phenomenon, termed “double homicide-suicide,” is a grave concern. Both the Japanese government and Kitasato University School of Medicine are taking proactive measures to understand the underlying causes of “double homicide-suicide” and implement strategies to mitigate it.