Living 100 years: A reality or utopia?
Why in many societies, the life expectancy has alarmingly decreased? And why in a few societies—that have been called “Blue Zones” by Dan Buettner—people live longer and healthier lives?
Buettner has studied these societies for their high concentrations of centenarians (people who live to be 100 or older) and lower rates of age-related diseases. Although the concept of blue zones is gaining some recognition for promoting longevity and well-being, it needs more attention and efforts. Let’s revisit a few major characteristics of blue zones.
The first characteristics is diet. Blue zone residents typically follow a plant-based diet with a focus on fruits, vegetables, whole grains, and legumes. They consume moderate amounts of lean protein and avoid processed foods and excessive caloric intake. In Okinawa, Japan, around 70% of people’s diet contains sweet potatoes.
Second important attribute of these blue zone people includes physical activity. Regular, natural movement is a common characteristic. For example, people of Sardinia (Italy) live at a top of mountain, and naturally, they have to walk to meet their needs. People in blue zones engage in daily physical activities, such as walking, gardening, and manual labor, contributing to their overall well-being.
Third most important element is social engagement: Strong social connections and community support are prevalent in blue zones. Socializing with friends and family, participating in community events, and having a sense of purpose contribute to longevity. For example, in Loma Linda, California, USA, there is strong concept of volunteerism.
The fourth characteristic is stress reduction. Blue zone residents often have effective stress management strategies, such as taking time for relaxation, practicing mindfulness, and having a positive outlook on life.
The fifth element is a great focus on spirituality: Many blue zone communities have a sense of spirituality or a connection to a higher purpose, which may contribute to their mental and emotional well-being.
The characteristics of blue zones may vary. Yet the common themes include a plant-based diet, regular physical activity, strong social connections, and a sense of purpose. Buettner has identified as many as five blue zones across the world.
Ikaria, Greece: The island of Ikaria in the Aegean Sea is known for its high number of centenarians. The residents of Ikaria have a traditional Mediterranean diet, engage in regular physical activity, and have a strong sense of community.
Okinawa, Japan: Okinawa is an island in Japan with a high concentration of centenarians. The Okinawan diet is low in calories and rich in vegetables, tofu, and seafood. The cultural emphasis on social connections and purposeful living also contributes to longevity.
Sardinia, Italy: Specifically, the mountainous region of Barbagia in Sardinia has a high number of centenarians. The traditional Sardinian diet includes whole grains, beans, vegetables, and goat's milk. Strong family and community ties are integral to their way of life.
Nicoya Peninsula, Costa Rica: The Nicoya Peninsula is known for its high life expectancy. The residents follow a diet rich in beans, corn, and tropical fruits. Regular physical activity, strong social connections, and a sense of purpose contribute to their longevity.
Loma Linda, California, USA: Loma Linda is a city in California with a significant Seventh-day Adventist population. Adventists in Loma Linda follow a vegetarian diet, prioritize physical activity, and have a strong sense of community and faith.
Buettner has already implemented these—what can be called socio-cultural determinants of a long and healthy life—in the USA. Can we make efforts to implementing these principles and practices in low-income countries such as Pakistan?
It is doable. Our efforts can be made at individual and community levels. We can follow the approach proposed by Stephen Convey in his famous book—The First Things First. In which he suggests to bring change in the circle of influence (friends, family etc.) that will make desired changes in the circle of concern (the society).
First, we can encourage a shift towards a plant-based diet, promoting the consumption of local, seasonal fruits, vegetables, and whole grains. Efforts can be made kitchen gardening and pesticide free produce.
Second, we need to construct infrastructure and programs that promote physical activity, such as walking and cycling paths, community fitness initiatives, and accessible recreational spaces.
Third, we should take community-building initiatives, social events, and programs that bring people together. Encourage strong family ties and community support.
Forth, we should take steps to introduce and implement stress reduction programs and promote mental well-being through mindfulness practices, meditation, and other stress-management techniques.
Fifth, for cultivating it the grassroot level, we must go for awareness raising initiatives to highlight the benefits of a healthy lifestyle, including proper nutrition, regular exercise, and the importance of mental and emotional well-being.
All these efforts should be taken at individual, community and government levels.