Blue Zones Longevity: Live to be 100, Healthy and Active

Written by Dr. Steve Chaney on . Posted in Blue Zones

Author: Dr. Stephen Chaney

diet warsThe diet wars are raging. Everywhere you turn people are arguing about which diet is best. Each diet is based on plausible sounding hypotheses. Each diet has rigid do’s and don’ts. Proponents of these diets are absolutely convinced they have the only answer for a healthy life.

You’ve heard the arguments. It is fat that’s killing you. No, it’s the carbs. Saturated fats are bad for you. No, they’re good for you. Coconut oil is bad for you. No, you should eat as much of it as possible. Unsaturated fats are good for you. No, they’re bad for you. The list goes on and on.

It is so confusing. The “experts” arguing over which diet is best can’t all be right…or can they? What if they are like the fable of the 6 blind men grabbing different parts of an elephant and trying to describe the elephant. Each is describing part of the elephant, but none of them know what the whole elephant is like.

The problem is most diets are based on hypotheses derived from short-term clinical studies. For example, scientists design a clinical study that makes some changes to the diet, and cholesterol levels improve, or blood pressure improves, or markers of inflammation improve. Someone then incorporates those specific changes into their “diet program” and predicts what the health of people following their diet will be 20 or 30 years into the future. They write a book, and another diet fad is launched.

blue zonesThose diet authors are like one of the blind men. They have grabbed part of the elephant, and they are trying to predict what the whole elephant looks like based on the part they know. In most cases, they have no idea whether people who follow their diet for 20 or 30 years will be healthy. The long-term data to support their hypotheses simply does not exist.

What if you took the opposite approach? What if you started with the elephant? What if you asked people living healthy, active lives well into their 100s what they ate and how they lived?

Someone has done just that. His name is Dan Buettner. He identified five regions of the world, which he called ”Blue Zones,” where an unusually high percentage of people live into their 100s. He then asked the centenarians in each region about their diet and lifestyle. The results of this remarkable study were published in a book called “The Blue Zones.”

How Was The Study Done?

Dan Buettner is not a scientist. He is a journalist, and his initial “Blue Zone” expeditions were sponsored by National Geographic. However, to his credit he collaborated with the top scientists in the fields of demographics, social anthropology and statistics. In short, he did things right.

The demographers helped him locate the Blue Zones and poured over the birth and death records so they could prove beyond a shadow of a doubt these were regions where an extraordinary percentage of people lived to 100 and beyond. The social anthropologists helped him design the questionnaires and interview the centenarians. The statisticians helped him analyze the data.

blue zones longevityThe Blue Zones were very diverse. They consisted of:

  • A mountainous municipality on the Island of Sardinia off the coast of Italy.
  • Rural villages on the Island of Okinawa.
  • The 7th Day Adventist community in Loma Linda, California.
  • Some remote villages in Costa Rica
  • A small island called Ikaria off the coast of Greece.

Many of these locations are remote, but the 7th Day Adventist community lives in the heavily populated Los Angeles basin. In his book, Dan Buettner describes getting off the freeway and driving past all the usual fast food restaurants on his way to interview the 7th Day Adventist centenarians, who obviously never ate at those restaurants.

The people in each of these regions followed a lifestyle that was dramatically different from people in surrounding communities. In the case of the 7th Day Adventists, their lifestyle was based on their religious teachings. People in the other regions were simply following traditions passed down over many generations.

It is fascinating to read about each of these Blue Zone communities. There were some significant differences in the foods they ate and the way they lived their lives. However, Dan Buettner and his scientific collaborators were not interested in the differences. They were interested in the similarities.

The similarities were striking. More importantly, they tell us a lot about the kind of diet and lifestyle that is associated with health and longevity. This isn’t hypothetical health and longevity based on some short-term clinical studies. This is real life health and longevity based on people who have actually lived it.

What Do Blue Zones Tell Us About Longevity?

live to be 100 in blue zonesHere are the common characteristics of every Blue Zone studied. I call them “the secrets of the centenarians.”

#1: They engage in moderate intensity exercise every day. None of them run marathons or engage in high intensity workouts in the gym. Some are shepherds. Others tend their farms. The 7th Day Adventists take nature walks. Exercise isn’t planned. It is part of their daily life.

#2: They stop eating before they are full. As a child, I remember a TV add in which the actor would say “I can’t believe I ate the whole thing” before plopping two Alka-Seltzers in a glass of water. The long-living people in Blue Zones don’t do that. They stop eating when they are no longer hungry, not when they are full. Okinawans call it hara hachi bu, which roughly translates into stopping when their stomachs are 80% full. That simple practice cuts calories by 20% and dramatically reduces the incidence of obesity.

#3: They eat a mostly plant-based diet. They eat mostly fruits, vegetables and whole grains. Nuts also play an important role in their diet. Beans are the major protein source. They avoid processed foods and seldom eat meat. Strict 7th Day Adventists avoid meat entirely. The other Blue Zone populations ate meat primarily on special occasions. When they did eat meat, it was often pork or lamb. Based on the data from these Blue Zone populations, Dan Buettner recommends eating meat no more than twice a week, with each serving being the size of a deck of cards.

#4: They have a libation with their meals. For the Sardinians, it was red wine. For the Okinawans, it was sake. The key is moderation. No more than a glass or two. If you don’t drink, that’s fine too.

#5: They have a purpose in their lives. They have a reason to live. It can be service to others. It can be a hobby. It can be a quest for learning something new. Whatever it is, they have something to look forward to every day.

#6: They set aside time for relaxation. They have a time set aside each day to relax with friends or family and de-stress. This improves their mental outlook and reduces their risk of disease.

centarians#7: They participate in a spiritual community. The religions were different in each Blue Zone, but they all belonged to strong religious communities. As Dan Buettner put it: “The simple act of worship is one of those subtly powerful habits that seems to improve your chances of having more good years.”

#8: They put family first. They build their lives around their families, and when they become old their families take care of them.

#9: They surround themselves with communities that share their values. These social networks provide support, encouragement, and happiness.

As you read through the 9 things that these Blue Zone communities have in common, your first reaction may be one of dismay. In today’s world, it is exceedingly difficult to achieve all 9 elements of a centenarian lifestyle. Just be comforted with the thought that the more of these 9 elements you can incorporate into your personal “Blue Zone,”  the healthier you will be and the longer you will live.

 

What Do Blue Zones Tell Us About Diet?

If you have been trying to figure out what kind of diet is best for you, the biggest take home lesson from “The Blue Zones” is that you can forget all the absolutes you have heard from the proponents of various diet plans. For example:

  • All the Blue Zone communities included whole grains, legumes, and starchy vegetables as part of their diet. You don’t have follow a low carb diet to live to 100.
  • While all the Blue Zone communities ate a plant-based diet, most included some meat in their diet. You don’t have to go meatless to live to 100.
  • Some of the Blue Zone communities ate pork and lamb as their main meat. If you eat meats sparingly as part of a mostly plant-based diet, you can eat red meat and still live to 100.
  • Only two of the five Blue Zones were in the Mediterranean region. You don’t have to follow a Mediterranean diet to live to 100.

In short, the proponents of today’s popular diet plans are indeed like the 6 blind men trying to describe an elephant. When you see the entire elephant, it looks a lot different.

 

The Bottom Line

 

  1. In his book “The Blue Zones,” Dan Buettner described five regions of the world where an exceptionally high proportion of people are living healthy, active lives well into their 100s. He teamed with a group of scientists to find out what they eat and how they live.
  2. Here are the 9 common characteristics of every Blue Zone Community he studied:
    • They engage in moderate intensity exercise every day.
    • They stop eating before they are full.
    • They eat a mostly plant-based diet.
    • They have a libation with their meals.
    • They have a purpose in their lives.
    • They set aside time for relaxation.
    • They participate in a spiritual community.
    • They put family first.
    • They surround themselves with communities that share their values.
  3. As you read through 9 things the Blue Zone communities have in common, your first reaction might be one of dismay. In today’s world, it is exceedingly difficult to achieve all 9 elements of a centenarian lifestyle. Just be comforted with the thought that the more of these 9 elements you can incorporate into your personal “Blue Zone,” the healthier you will be and the longer you will live.
  4. When you look at what people in Blue Zone communities eat, the biggest take home lesson is that you can forget all the absolutes you have heard from the proponents of various popular diet plans. For example:
    • All the Blue Zone communities included whole grains, legumes, and starchy vegetables as part of their diet. You don’t have follow a low carb diet to live to 100.
    • While all the Blue Zone communities ate a plant-based diet, most included some meat in their diet. You don’t have to go meatless to live to 100.
    • Some of the Blue Zone communities ate pork and lamb as their main meat. If you eat meats sparingly as part of a mostly plant-based diet, you can eat red meat and still live to 100.
    • Only two of the five Blue Zones were in the Mediterranean region. You don’t have to follow a Mediterranean diet to live to 100.
  5. For details, read the article above.

 

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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Comments (2)

  • Allen Partch

    |

    Thanks Dr Steve Chaney Pam and I just started a plant based diet, and it always gets confusing on which diet is the best, I heard some people on a vegan diet after 19 years or so can be in worse health than people on the Standard American Diet, it is so confusing but this information email helped me know the truth and am convinced we are on the right path eliminating chicken beef pork and any fast food. Dr Steve helped clear up confusion about weather people on kemo should take supplements. Thanks Dr Steve for the info.

    Reply

  • Tammy Johnson

    |

    Thank you for this information. I was talking with a friend about this recently so it was good to have it reviewed and discussed from a Dr’s perspective. Thank you Steve!

    Reply

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Latest Article

Stress and Jaw Pain

Posted September 19, 2017 by Dr. Steve Chaney

Get Rid Of Jaw Pain Forever

Author: Julie Donnelly, LMT – The Pain Relief Expert

Editor: Dr. Steve Chaney

 

In this article we will show a connection between stress and jaw pain. 

stress and jaw painStress is a part of everyone’s life, but the way you handle it makes a huge difference.  People think of stress coming from challenges like divorce, bills, etc., but it can also come from happy situations. Positive life changes such as getting married or having a baby can also cause stress.

For some people, the solution to stress is to take a yoga class or practice tai chi regularly.  For others, running, exercising, or listening to music eases their mind.

In my Muscular Therapy office, people frequently tell me “I hold my stress in my shoulders,” or “…in my back.” However, a common stress reaction is to clench your teeth tightly. Actually, people hold stress all over their body, from headaches and clenched jaws to foot pain. I want to discuss how clenching your jaws is a common cause of TMJ. Fortunately, it’s a condition that is easy to treat by yourself.

Stress And Jaw Pain

jaw painJaw pain is commonly caused by a shortening of the masseter muscle. The masseter muscle (circled on graphic) is the muscle that contracts to enable you to chew your food.  Normally, as you chew the muscle shortens and then lengthens as you put more food into your mouth.  How can stress and jaw pain be related?  If you are under stress and your teeth are clenched, you miss the lengthening movement. This imbalance causes the muscle to shorten.

Put your fingers on your cheeks so you are pressing into your back teeth.  Now, clench your teeth and you’ll feel the muscle bulge.  If you clench your teeth when you sleep or you tend to clench your teeth when you are upset, you are setting yourself up for TMJ.

Stress And Jaw Pain (TMJ)

TMJ (Temporomandibular Joint) pain is a condition where your jaw bone rubs or “clicks” over the bone that is just in front of your ear. It is painful, and over time it will damage the bones. When you are under stress and clenching your teeth, you are shortening your masseter muscle. A phenomenon called “muscle memory” will cause the muscle to actually get stuck in the shortened position. The now-shorter muscle prevents you from opening your jaw completely.  For example, when you yawn.  As you are trying to yawn, your jaw flips over the bone and it hurts.

Several years ago, I had a client who had such tight masseter muscles that a dental surgeon was going to sever them so she could open her mouth.  This is a terrible solution because it would mean her mouth would hang open for the rest of her life. Fortunately for this client, she had to get medical approval before she could have the surgery.  When Dr. Cohen (the doctor I worked with) felt her masseter muscles, he refused to sign the permission form. He told her that she had to see me first.  Fortunately, I was there at the time.  It took just 30 minutes for me to release the spasms and teach her how to do the treatment.  At the end of the session she was pressing into both masseter muscles and opening her mouth.  She did it easily and without pain!  She started to cry because she came within one day of having this unnecessary surgery.

Her life was changed by just a simple self-treatment!

Self-Treatment For TMJ Pain

stress and jaw pain reliefHere is how to administer TMJ pain relief to yourself.  Place your fingers as shown in the picture to the left.  Clench your teeth so you can feel the muscles bulge.

Apply deep pressure on just one side for 5 seconds. Then release that pressure and apply deep pressure to the opposite side for 5 seconds. Go back and forth until it doesn’t hurt anymore.  Then find a different “hot spot,” and repeat.  Continue doing this until you can’t find any more tender points on your muscle and jaw.

To stretch the masseter muscle, just press deeply into the original point on the muscle pain free living book coverand slowly open your mouth wide.

Hopefully, you can now see the connection between stress and jaw pain.  Stress is a killer, and is the cause for pain all over your body.  It’s also important to find the cause of stress and do all that is necessary to resolve it.

My book, “Treat Yourself to Pain-Free Living,” will show you how to self-treat painful spasms throughout your body.  Don’t let the pain caused by stress stop you in your tracks. You can become pain-free, and then go and enjoy a yoga class to release stress from your life.

Wishing you well,

Julie Donnelly

julie donnelly

About The Author

Julie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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