Longevity-antiaging

The Blue Zones Diet

Spain stands out for having one of the highest life expectancies in the world, thanks to factors such as its healthcare system, the Mediterranean diet, the climate, and genetics. However, it's not just about living longer, but about living better. The key lies in prevention and adopting habits that promote a long and healthy life, such as those shared by the so-called "Blue Zones" of the planet: places where people reach very advanced ages while remaining active and mentally sharp.

These regions— Sardinia (Italy), Ikaria (Greece), Okinawa (Japan), Nicoya (Costa Rica), and Loma Linda (USA) —share common patterns: a natural and balanced diet based on vegetables, legumes, whole grains, and limited meat; moderate daily physical activity ; strong social and family ties ; and a life of purpose and emotional balance . These principles demonstrate that longevity is not a matter of luck, but rather of sustainable habits that nurture body, mind, and community.

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Longevity-antiaging

Several factors contribute to this, including the National Health System, the Mediterranean diet, Spain's geographical location, the climate... and, of course, genetics. Furthermore, a study conducted by the University of Washington and published in the prestigious journal The Lancet places Spain at the forefront of global life expectancy for 2040, with an average life expectancy of almost 86 years. In any case, as we discussed in a previous article , it's not simply about living longer for the sake of it, but about maintaining and extending quality of life as much as possible and avoiding becoming a patient with multiple health conditions. The key lies in prevention. Sowing today to reap tomorrow. And this is precisely what they do in certain areas where not only do some of the longest-living people on the planet reside, but they also stand out for reaching very advanced ages while remaining physically and mentally youthful. What do they do to achieve this? - The Blue Zones. Dan Buettner identified five regions of the planet, which he called Blue Zones, where inhabitants experience extreme longevity and remain active throughout their lives. While each of these zones has its own unique lifestyle characteristics, they all share several common behaviors: They engage in regular moderate physical activity (i.e., practically daily). Social and family life is highly valued. Special care is given to the elderly, and efforts are made to constantly strengthen family bonds. Smoking and other harmful habits are very rare. They follow a varied diet rich in vegetables, fruits, grains, and legumes, with meat and fish comprising approximately 10 to 20% of their diet and reserved for celebrations and special occasions. The consumption of processed and ultra-processed foods is virtually nonexistent, and sugar and salt intake is very low. Although they consume little meat, when they do, it is high-quality meat: no sausages, no cold cuts, no processed meats. When they eat fish, they usually consume small varieties from local fisheries, in which the accumulation of mercury or chemical agents is minimal. They eat legumes daily: chickpeas, lentils, beans, and kidney beans. Nuts, especially walnuts, almonds, and pistachios, play an important role in their diet. When they eat bread, it is usually 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. In addition to 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. According to the locals, the secret lies in the wine. High-quality grapes are cultivated in certain areas of the island, and moderate consumption is common among all the inhabitants. Furthermore, the elderly are respected and cared for within the family 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.

Ikaria, Greece.

Ikaria is a Mediterranean island that shares its geographical location, climate, and other environmental factors with Sardinia, although it has its own distinct 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 getting around a strenuous activity that helps keep its inhabitants in excellent physical condition, regardless of age. This isolation has also contributed to strengthening family ties and relationships, another characteristic found in Blue Zones.

Okinawa, Japan

One of the key aspects of well-being in this Japanese prefecture is Ikigai, which could be translated as "a life with purpose." It's about finding a reason to do things, getting up each morning with a purpose. Okinawa has the highest concentration of centenarians in the world. Most of them reach their 100s or 90s in excellent health. Beyond purpose, daily physical activity and a diet rich in carbohydrates and low in protein also play a fundamental role. The so-called "Okinawa Ratio" consists of consuming 10 portions of carbohydrates for every portion of protein.

Nicoya, Costa Rica

Nicoya is a Costa Rican peninsula that, until recently, remained relatively isolated from the rest of the country, lacking many roads, highways, or railways connecting it to other areas. Physical labor is a defining characteristic of the region, and the inhabitants themselves cite hard work as one of the keys to their longevity. Their diet, rich in tropical fruits, and strong family ties are other key factors in the longevity of Nicoya's residents and contribute significantly to their reaching advanced age in excellent health.

Loma Linda, California

Loma Linda is a religious community within San Bernardino, where religious precepts have a strong influence on the lifestyle of its inhabitants. It is a Seventh-day Adventist community that places special emphasis on maintaining a healthy lifestyle and a varied diet. They promote vegetarianism, abstaining from certain products such as pork, shellfish, and blood. The consumption of alcohol, tobacco, or drugs is strictly prohibited, and they fully observe the Sabbath, dedicating one day a week to rest, meditation, and relaxation without engaging in any other activity.

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