The Blue Zones Diet

España se destaca por tener una de las esperanzas de vida más altas del mundo, gracias a factores como su sistema de salud, la dieta mediterránea, el clima y la genética. Sin embargo, no se trata solo de vivir más, sino de vivir mejor. La clave está en la prevención y en adoptar hábitos que promuevan una vida larga y saludable, como los que comparten las llamadas “zonas azules” del planeta: lugares donde las personas alcanzan edades muy avanzadas manteniéndose activas y mentalmente lúcidas.

Estas zonas —Sardinia (Italia), Icaria (Grecia), Okinawa (Japón), Nicoya (Costa Rica) y Loma Linda (EE.UU.)— comparten patrones comunes: una alimentación natural y equilibrada, basada en vegetales, legumbres, cereales integrales y poca carne; actividad física diaria moderada, fuertes lazos sociales y familiares, y una vida con propósito y equilibrio emocional. Estos principios muestran que la longevidad no es cuestión de suerte, sino de hábitos sostenibles que cuidan cuerpo, mente y comunidad.

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Longevidad y antiaging

Various circumstances contribute to this, including the National Health System, the Mediterranean diet, Spain's geographical location, the climate... and, of course, genetics. As if this were not enough, a study conducted by the University of Washington and published in the prestigious journal The Lancet places Spain at the top of the global life expectancy list by 2040, with an average life expectancy of almost 86 years. In any case, as we saw in a previous article , it is not simply about living longer for the sake of it, but rather about maintaining and extending the quality of life as much as possible and not ending up as a multi-pathological patient. The key is prevention. Sow today to reap tomorrow. And this is what they do in certain areas where not only live some of the longest-lived inhabitants on the planet, but they also excel at reaching very advanced ages while remaining young physically and mentally. What do they do to achieve this? - The blue zones. Dan Buettner identified five areas of the planet, which he called blue zones, where inhabitants achieve extreme longevity and remain active for virtually their entire lives. Although each of these areas presents certain peculiarities in the lifestyle of its inhabitants, there are a series of behaviors common to all of them: They practice moderate physical activity regularly (i.e., practically every day). Social and family life are of great importance. Special care is taken with the elderly, and efforts are constantly made to strengthen ties. Smoking and other toxic habits have a very low incidence. They follow a varied diet rich in vegetables, fruits, grains, and legumes, with meat and fish making up approximately 10 to 20% of their diet and reserved for celebrations and special occasions. Consumption of processed and ultra-processed foods is virtually nonexistent, and sugar and salt consumption are very low. Although they consume little meat, when they do, it is quality meat: no sausages, no processed meats. When they do eat fish, they tend to consume small varieties from local fisheries that have minimal accumulation of mercury or chemicals. They consume legumes daily: chickpeas, lentils, beans, kidney beans... Nuts, especially walnuts, almonds, and pistachios, occupy an important place in their diet. When they do eat bread, it's usually varieties made with sourdough and whole grains. Water is their main beverage. Occasionally, they drink tea, wine, or coffee. They rarely consume soft drinks or high-proof alcoholic beverages. They tend to prepare their own food, avoiding processed or pre-cooked foods. Furthermore, apart from all these common characteristics, each of these areas has its own particularities.

Sardinia, Italy

This is one of the areas in the world with the highest concentration of centenarians who remain lucid and active. The secret, according to locals, lies in the wine. High-quality grapes are grown in parts of the island, and moderate consumption is common among all residents. Furthermore, older people, the elderly, are respected and cared for within the family environment, and play a vital role in transmitting local culture, history, and values. A study by the University of Cagliari concluded that this reverential treatment of the elderly and their continued active participation in the community is one of the keys to Sardinian longevity.

Icaria, Greece.

Icaria is a Mediterranean island that shares the same geographical location, climate, and other environmental factors as Sardinia, although it has distinctive characteristics. The fact that this Greek island lacks natural harbors has kept it relatively isolated, and the island's topography and lack of roads make traveling around the island a challenging activity that helps keep its inhabitants in very good physical shape, regardless of age. This isolation has also contributed to strengthening family ties and relationships, another characteristic we find in blue zones.

Okinawa, Japan

One of the key aspects of well-being that stands out in this Japanese prefecture is Ikigai, which we could translate as "a life with purpose." Finding the reason to do things, getting up every morning with a purpose. Okinawa has the highest concentration of people over 100 years old in the world. Most of them reach the age of 100 or 90 years old in excellent health. Beyond goals, daily physical activity and a diet rich in carbohydrates and low in protein also play a key role. The so-called "Okinawa Ratio" consists of consuming 10 servings of carbohydrates for every serving of protein.

Nicoya, Costa Rica

Nicoya is a Costa Rican peninsula that until recently had remained relatively isolated from the rest of the country, without many roads, highways, or rail routes connecting it to other points. Physical labor is one of the region's hallmarks, and the region's residents themselves cite hard work as one of the keys to their longevity. The diet, rich in tropical fruits, and family ties and relationships are other key factors in the longevity of Nicoya's residents and an important part of ensuring they reach old age in very good condition.

Loma Linda, California

Loma Linda is a religious community within San Bernardino, where religious precepts have a great influence on the lifestyle of its inhabitants. As a Seventh-day Adventist community, they place special emphasis on maintaining a healthy lifestyle and a varied diet. They promote a message of vegetarianism, abstaining from certain foods such as pork, shellfish, and blood. The consumption of alcohol, tobacco, or drugs is strictly prohibited, and they strictly respect the Sabbath, meaning they dedicate one day a week to rest, meditate, or relax without doing anything at all.

Perhaps not everyone can live the same lifestyle as the inhabitants of these blue zones, but even if that's not possible, we do have strategies and habits at our disposal that we can adapt to our daily lives to enjoy a lucid, active, and fulfilling longevity.