The documentary “How to Live to 100: The Secrets of the Blue Zones”, available on Netflix, has generated interest and reflection on longevity around the world.
To the Blue Zones are regions where people live not just longer, but more healthier way, often exceeding a century of life. These places of longevity include:
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Okinawa, Japan;
Barbagia, in Italy;
Loma Linda, in the USA;
Icaria, in Greece;
Nicoya Peninsula, Costa Rica.
The Blue Zones
Life expectancy in the Blue Zones defies global statistics, and it is fascinating to understand what such communities have to teach us.
In Brazil, for example, we have a Life expectancy about 77 years old. An expressive number, but less than a century ago it was just 45 years.
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The concept of Blue Zones was introduced by researcher Gianni Pes and popularized by Dan Buettner, who explored these places in the aforementioned documentary.
What the regions have in common is the emphasis on a healthy and balanced lifestyle, which goes far beyond genetic factors.
Buettner highlights that only about 20% of our longevity is determined by our genetics, while the rest is directly related to our lifestyle.
Tips for a longer and healthier life
Such communities share some lifestyle characteristics that draw attention:
Focus on the family: in all Blue Zones, family is a priority, providing emotional and social support;
No smoking: centenarians in the Blue Zones do not smoke, which is a crucial factor for their health;
Plant-Based Diet: most foods consumed are derived from plants, including legumes, soybeans and tofu;
Moderate physical activity: physical exercise is a natural part of daily life, such as walking and gardening;
Social involvement: people of all ages are socially active and integrated into their communities;
Controlled feeding: the practice of stopping eating when you are 80% satisfied is common, avoiding overeating;
Moderate alcohol consumption: in some Blue Zones, red wine is consumed in moderation;
Life purpose: having a purpose and pursuing passions is valued;
Leisure and rest: working less, resting and taking vacations are priorities.
These communities also have specific diets and cultural practices that contribute to their long, healthy lives.
For example, in Okinawa, the diet is essentially vegetarian, rich in vegetables, tofu and foods rich in antioxidants.
In contrast, at Barbagia, dietary simplicity and an emphasis on locally grown foods are essential.
In Loma Linda, USA, the Seventh-day Adventist community emphasizes health and follows strict guidelines such as vegetarianism, physical exercise and regular rest.