Nelson Nutrition

Picture a future where you live to be 100 with zero health problems. You still take daily walks through your neighborhood or tend to your garden, your memory is still whole, and you can still recall your favorite childhood memories, and best of all you’re not on any medications.

For some people it’s not a dream, but in fact it’s the norm. There are five regions in the world—Sardinia, Italy; Nicoya, Costa Rica; Okinawa, Japan; Ikaria, Greece, and Loma Linda, California where people not only regularly live into the triple digits, but their minds and bodies are both still functioning well. These areas, called Blue Zones, are where people live the longest and are the healthiest.

I have taken a particular interest in learning about the eating, lifestyle, and social habits of those living in these regions, and have recommended them to a number of clients in my practice. The habits are simple and can be easily applied to an existing routine.

While the Blue Zones are spread throughout the globe, they do share a number of commonalities.

· Consume a plant-based or plants first diet

· Eat until 80% full

· Moderate alcohol consumption

· Move routinely and naturally

· Manage stress

· Have a larger purpose

· Have a sense of family and community

Along with these shared habits come a variety of different and/or more specific ones that differentiate these groups from one another. Over the next five weeks, I will be highlighting each zone explaining the specific habits of each and how they contribute to the health each population. There is a lot to learn and consider as a guide to living a healthy, happy, and long life.

This Italian island has 10 times the number of centenarians as in the U.S., and for the most part, the residents still primarily hunt, fish, and harvest their own foods. What’s both interesting and contrary to many popular fad diets (ie two food groups that are often demonized) in the U.S.: Whole grains and dairy are both big parts of the typical diet in Sardinia.

Research suggests that centenarians in Sardinia have high amounts of a very specific bacteria strain called lactobacillus in their digestive systems compared to other populations. The main source of lactobacillus is found in sourdough starter dough used to make bread. Compared to the bread found most in most grocery stores in the U.S., the sourdough in Sardinia is rich in gut healthy bacteria.

The dairy sources are not only much less processed, but also made from sheep’s or goat’s milk rather than cow’s milk. These milk alternatives are higher in protein, calcium, vitamin B6, vitamin A, potassium, and are lower in lactose or sugar (many people with a lactose intolerance can tolerate sheep or goat’s milk).

Other important characteristics about Sardinia that set it apart, include its mountainous topography, and that walking or biking is the preferred mode of transportation. No doubt that these contribute to long-lasting cardiovascular benefits.

At the southernmost tip of japan exists a series of small islands that represents the Okinawa Blue Zone area. The area is known for having not only the highest concentration of female centenarians, but also very low rates of breast cancer. Two reasons for this is due to food choices and a particular food rule for eating.

The Okinawan diet consists of many healthy foods including mostly plants (mainly green and yellow vegetables), whole grains, fish, legumes, and tofu. They consume very little red meat, dairy, and eggs—this contradicts the fundamentals of many popular low carb diets but reinforces the importance of following a mostly plant based diet.

The food rule the Okinawans follow is called “hara hachi bu.” The concept is simple—eat until you are 80% full. Most people eat way too fast and because of this, eat too many calories. Our brains are about 20 minutes behind our stomachs, so when you think you are 80% full, you are likely 100% full. As a result of this rule, Okinawans eat fewer calories and tend to not gain weight and maintain a healthy weight.

Along with food choices and rules, Okinawans preserve active lifestyles, mainly farming and gardening, (even into their 100s) which undoubtedly contributes their health and longevity.

This area of central America has the lowest rate of middle-aged mortality in the world. The people that live here commonly live into their 90s without diabetes, heart disease, dementia, obesity, or certain types of cancer. They live long lives and stay sharp to the end.

Subsisting on a traditional Mesoamerican diet mainly consisting of beans, squash and corn the Nicoya people are known to be the happiest of all the blue zones.

A healthy staple of their diet is beans. Known for a high fiber and rich protein content, beans are a non-negotiable when it comes to contributing to longevity. The people here routinely eat more than 30 grams of fiber per day (the average American eats half as much) and enjoy very long healthspans (the number of healthy, high quality years of life).

Another food that influences these long, heathy lives is corn, in the form of corn tortillas. Unfortunately, these aren’t your typical store-bought version. Their process for making tortillas is very elaborate and includes soaking the corn to break it down which releases niacin (vitamin B3). This vitamin along with the fiber content found in corn supports lower cholesterol levels and prevention of cognitive decline.

Hard-shelled squash (think butternut and spaghetti squash and pumpkin) is the final food in this trifecta and yields both vitamins and healthy fats from its seeds. It is also high in vitamin A and beta-carotene, which may reduce the risk of certain cancers.

Great food choices and “plan de vida” (reason to live) allows the elders on the Nicoya peninsula to maintain a positive outlook and to live long and happy.

This area is the origin of the Mediterranean Diet, the most scientifically researched healthy eating plan. The residents in this area experience half the rate of cardiovascular disease and one-fifth the rate of dementia when compared to residents of the U.S.

Beyond just being a diet, the lifestyle associated with the Mediterranean Diet, including not only what you eat, but who you eat with and your level of daily activity. Yes, eating a diet rich in vegetables, whole grains, and fish is very healthy, but the company that you enjoy these foods with matters as well. Fostering social connections has been shown to benefit the health and longevity of the people in this region.

The people of the Ikaria also enjoy drinking herbal teas and red wine (in moderation).

Believe it or not, United States is home to one of the blue zones. Loma Linda lies 60 miles east of Los Angeles and has a large population of Seventh-day Adventists. In their interpretation of Christianity, this sect typically avoids meat, alcohol, and caffeine. In some blue zones, moderate wine consumption has been linked to longevity, but too much is likely to shorten lifespan. The same can be said about caffeine.

For the most part, their diet is simple consisting mainly of whole grains, vegetables, fruit, and nuts. They also avoid cooking with salt and grease. Along with a modest way of eating, the Seventh-day Adventists have deep rooted spiritual beliefs that probably contribute to their long healthy lives and maintain a strong sense of purpose and community connections.

Each region of blue zones provides simple and inexpensive takeaways—eating plant-based foods, minimally processed foods, daily activity, and keeping good relationships with community. Implementing these tips and the benefits that they provide will definitely have you “going blue” regardless of where you live.

Going Blue (Zone) - Eating and Living for Longevity

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