Jan 28th 2024

People in the world’s ‘blue zones’ live longer – their diet could hold the key to why

by Justin Roberts. Joseph Lillis and Mark Cortnage

 

Justin Roberts, Professor of Nutritional Physiology, Anglia Ruskin University

Joseph Lillis, PhD Candidate in Nutritional Physiology, Anglia Ruskin University

Mark Cortnage, Senior Lecturer in Public Health and Nutrition, Anglia Ruskin University

 

 

 

Ageing is an inevitable part of life, which may explain our strong fascination with the quest for longevity. The allure of eternal youth drives a multi-billion pound industry ranging from anti-ageing products, supplements and diets for those hoping to extend their lifespan.

If you look back to the turn of the 20th century, average life expectancy in the UK was around 46 years. Today, it’s closer to 82 years. We are in fact living longer than ever before, possibly due to medical advancements and improved living and working conditions.

But living longer has also come at a price. We’re now seeing higher rates of chronic and degenerative diseases – with heart disease consistently topping the list. So while we’re fascinated by what may help us live longer, maybe we should be more interested in being healthier for longer. Improving our “healthy life expectancy” remains a global challenge.

Interestingly, certain locations around the world have been discovered where there are a high proportion of centenarians who display remarkable physical and mental health. The AKEA study of Sardinia, Italy, as example, identified a “blue zone” (named because it was marked with blue pen), where there was a higher number of locals living in the central-eastern mountainous areas who had reached their 100th birthday compared with the wider Sardinian community.

This longevity hotspot has since been expanded, and now includes several other areas around the world which also have greater numbers of longer-living, healthy people. Alongside Sardinia, these blue zones are now popularly recognised as: Ikaria, Greece; Okinawa, Japan; Nicoya, Costa Rica; and Loma Linda, California.

Other than their long lifespans, people living in these zones also appear to share certain other commonalities, which centre around being part of a community, having a life purpose, eating nutritious, healthy foods, keeping stress levels low and undertaking purposeful daily exercise or physical tasks.

Their longevity could also relate to their environment, being mostly rural (or less polluted), or because of specific longevity genes.

However, studies indicate genetics may only account for around 20-25% of longevity – meaning a person’s lifespan is a complex interaction between lifestyle and genetic factors, which contribute to a long and healthy life.

Is the secret in our diet?

When it comes to diet, each blue zone has its own approach – so one specific food or nutrient does not explain the remarkable longevity observed. But interestingly, a diet rich in plant foods (such as locally-grown vegetables, fruits and legumes) does appear to be reasonably consistent across these zones.

For instance, the Seventh-day Adventists of Loma Linda are predominately vegetarian. For centenarians in Okinawa, high intakes of flavonoids (a chemical compound typically found in plants) from purple sweet potatoes, soy and vegetables, have been linked with better cardiovascular health – including lower cholesterol levels and lower incidences of stroke and heart disease.

In Nicoya, consumption of locally produced rice and beans has been associated with longer telomere length. Telomeres are the structural part at the end of our chromosomes which protect our genetic material. Our telomeres get shorter each time a cell divides – so get progressively shorter as we age.

Certain lifestyle factors (such as smoking and poor diet) can also shorten telomere length. It’s thought that telomere length acts as a biomarker of ageing – so having longer telomeres could, in part, be linked with longevity.

But a plant-based diet isn’t the only secret. In Sardinia, for example, meat and fish is consumed in moderation in addition to locally grown vegetables and traditional foods such as acorn breads, pane carasau (a sourdough flatbread), honey and soft cheeses.

Also observed in several blue zone areas is the inclusion of olive oil, wine (in moderation – around 1-2 glasses a day), as well as tea. All of these contain powerful antioxidants which may help protect our cells from damage as we age.

Perhaps then, it’s a combination of the protective effects of various nutrients in the diets of these centenarians, which explains their exceptional longevity.

Another striking observation from these longevity hot spots is that meals are typically freshly prepared at home. Traditional blue zone diets also don’t appear to contain ultra-processed foods, fast foods or sugary drinks which may accelerate ageing. So maybe it’s just as important to consider what these longer-living populations are not doing, as much as what they are doing.

There also appears to be a pattern of eating until 80% full (in other words partial caloric reduction. This could be important in also supporting how our cells deal with damage as we age, which could mean a longer life.

Many of the factors making up these blue zone diets – primarily plant-based and natural whole foods – are associated with lower risk of chronic diseases such as heart disease and cancer. Not only could such diets contribute to a longer, healthier life, but could support a more diverse gut microbiome, which is also associated with healthy ageing.

Perhaps then we can learn something from these remarkable centenarians. While diet is only one part of the bigger picture when it comes to longevity, it’s an area we can do something about. In fact, it might just be at the heart of improving not only the quality of our health, but the quality of how we age.

 

Justin Roberts, Professor of Nutritional Physiology, Anglia Ruskin University; Joseph Lillis, PhD Candidate in Nutritional Physiology, Anglia Ruskin University, and Mark Cortnage, Senior Lecturer in Public Health and Nutrition, Anglia Ruskin University

This article is republished from The Conversation under a Creative Commons license. Read the original article.

Browse articles by author

More Essays

Sep 26th 2024
EXTRACT: "When it comes to economic policy, Carter is sometimes blamed for excessive regulation, government spending, and runaway inflation. His successor, Ronald Reagan, is often credited with ending the era of “big government.” But the conventional narrative fails to acknowledge that it was Carter who launched the deregulatory push that bore fruit during the Reagan years."
Sep 26th 2024
EXTRACT: "Buffett's status as the Oracle of Omaha stemmed from his ability to develop the wisdom and judgment that transformed him from a good conceptual investor into an exceptional experimental one."
Sep 26th 2024
EXTRACT: "Last year, a social-media trend featured women asking men how often they thought about the Roman Empire. The answer, it seemed, was “very”: many men claimed that the ancient empire crossed their minds weekly or even daily. That did not surprise Mike Duncan, the host of the popular 'History of Rome' podcast, and probably not Tom Holland, who has written multiple bestselling books on the topic. Mary Beard certainly understands the popular fascination, too. Her study of ancient Rome – together with her unpretentious style and brash charisma – has made her what one observer called 'a national treasure, and easily the world’s most famous classicist.' ” ----- "Beard challenges this mythology of whiteness, arguing in her 2016 book SPQR: A History of Ancient Rome that the story of the Roman Empire, which was necessarily ethnically diverse, is 'the history of people of color'. In fact, the book concludes with Emperor Caracalla’s grant of citizenship to all the empire’s subjects. The old Roman aristocracy lost its privileges, because it had not shared them."
Sep 22nd 2024
EXTRACTS: "Since the golden age of Athenian democracy, freedom of speech has been viewed as a defining feature of open societies, even as it remains under constant attack. The Athenians believed that the proper functioning of government depended on free and honest exchange of ideas, no matter how controversial or unpopular. In ancient Rome, by contrast, only senators enjoyed anything resembling free speech – and even then, as the statesman Marcus Tullius Cicero learned the hard way, speaking out could have deadly consequences." ----- "In our hyper-connected world, where mobile phones outnumber people and most of the global population has internet access, the decline of traditional news outlets has deepened our dependence on social media. As opaque algorithms shape the news we consume and our perception of reality, the corporations and oligarchs controlling these platforms pose a growing threat to free speech. Although they claim to be its ultimate defenders, their business model, by amplifying disinformation and identity-based grievances for profit, renounces the responsibility that sustains it."
Jul 27th 2024
EXTRACT: "Some conservative intellectuals think the west has already adopted Christianity-lite. Many point to the book Dominion: The Making of the Western Mind (2019), by historian Tom Holland. Holland argues that despite declining religious belief, Christian ideas remain central to western civilisation. He views liberalism – our dominant political philosophy – as secularised Christianity. For him, core western ideas, like universal human rights, equality and dignity, stem from Christianity."
Jul 26th 2024
EXTRACTS: "We often hear about the importance of the human microbiome – the vast collection of bacteria and fungi that live on and inside us – when it comes to our health. But there’s another, equally important part of this microbial community that remains far less known: the virome." ----- "Viruses are the most abundant biological entities on Earth, with an estimated 10³¹ viral particles globally and about 10¹³ in each human being." ----- "Understanding the virome could revolutionise medicine and public health."
Jul 16th 2024
EXTRACTS: "Trump joins tens of thousands of Americans treated for non-fatal gunshot wounds each year. Such experiences can shatter people’s assumptions that they are living in a safe, understandable and controllable world, leaving them feeling unworthy, unsafe and unsure. As a result, survivors of non-fatal gun violence face increased risks of depression, anxiety, substance use and post-traumatic stress disorder (PTSD). PTSD can feel overwhelming." ---- ".... some trauma survivors experience post-traumatic growth. They may develop greater empathy, stronger relationships, deeper spirituality and find new meaning in life. After being shot in 1981, the then president Ronald Reagan’s trauma seemed to deepen his sense of empathy and humility. He felt God had spared him for a reason, spurring him to reduce nuclear tensions with the Soviet Union."
Jul 15th 2024
EXTRACTS: "Artificial sweeteners such as sucralose are not metabolised by the human body so they are excreted – this is what makes them low-calorie sugar alternatives. And that’s where the environmental problem begins. Current wastewater treatment plants are unable to remove these sugar mimics, meaning they end up in our environment – in our water, rivers and soil." --- "Forever chemicals are increasingly present in our streams, rivers and oceans – most notably per- and polyfluoroalkyl substances (PFAS) that don’t degrade. PFAS are synthetic chemicals found in many consumer products, including skincare products, cosmetics and waterproof clothing. PFAS can remain in the human body for many years, and some present significant risks to our health – potentially causing liver damage, thyroid disease, obesity, infertility and cancer."
Jul 3rd 2024
EXTRACTS: "Psychologist, James Hillman had concerns about what I like to call the 'loneliness-as-pathology' "---- "....Hillman went on to argue...: 'If loneliness is an archetypal sense built into us all from the very beginning, then, to be alive is also to be lonely. Loneliness, therefore, will come and go as it chooses in the course of a lifetime, quite apart from our efforts to deny or avoid this reality.' "
Jul 3rd 2024
EXTRACT: "How can we be at least 15 times richer than our pre-industrial Agrarian Age predecessors, and yet so unhappy? One explanation is that we are not wired for it: nothing in our heritage or evolutionary past prepared us to deal with a society of more than 150 people. To operate our increasingly complex technologies and advance our prosperity, we somehow must coordinate among more than eight billion people."
Jun 25th 2024
EXTRACTS: "What’s interesting about the entire Russia-North Korea showy display of camaraderie is China’s response: silence. China has misgivings about how things are unfolding, which reports suggest prompted Chinese president Xi Jinping’s call to Putin to call off the latter’s visit to Pyongyang. Obviously, Putin didn’t heed Xi’s request." ----- "The Sino-Korean animosity dates back centuries and took shape when Korea was a vassal state of imperial China. Unfortunately, this animosity extended to modern times when Mao Zedong decided to station Chinese troops in North Korea even after the conclusion of the Korean war, and when Beijing did not aid Pyongyang in its nuclear ambitions. It didn’t help either that the founding leader of North Korea, Kim Il-sung, was suspected of espionage and was nearly executed by the Chinese Communist party in the 1930s."
Jun 19th 2024
EXTRACT: "Ultra-processed foods (such as packaged snacks, sugary drinks, instant noodles and ready-to-eat meals) often contain emulsifiers, microparticles (such as titanium dioxide), thickeners, stabilisers, flavours and colourants. While research on humans is limited, studies on mice have shown that these ingredients alter the gut microbiome (the community of microorganisms living in the intestines) in several ways. These many microbiome changes can in turn affect the way the immune system functions."
Jun 9th 2024
EXTRACT: "Alzheimer’s disease can be split in two subgroups, familial and sporadic. Only 5% of patients with Alzheimer’s are familial, inherited, and 95% of Alzheimer’s patients are sporadic, due to environmental, lifestyle and genetic risk factors. Consequently, the most effective tactic for tackling Alzheimer’s is preventative and living a healthy lifestyle. This has led researchers to study risk factors associated with Alzheimer’s."
Mar 8th 2024
EXTRACT: "This study suggests that around 10% of people diagnosed with dementia may instead have underlying silent liver disease with HE causing or contributing to the symptoms – an important diagnosis to make as HE is treatable."
Jan 28th 2024
EXTRACT: "Health disparity is a powerful weapon in the savage class warfare otherwise known as neoliberalism. (In 2020, the RAND Corporation did a study of the transfer of wealth over the last several decades from the working-class and the middle-class to the top one percent. Their estimate is a staggering $47 trillion – that is how much the “upward redistribution of income” cost American workers between 1975 and 2018.) Neoliberalism is a brutal form of labor suppression, which uses health as a means of maintaining and reproducing a condition in which wealth is constantly being redistributed upwards, and the middle-class is kept in a constant state of fear of sinking into the ranks of the poor. Medical expenses are the leading cause of bankruptcies in America – and that’s according to the American Bankruptcy Institute. The ballooning costs of healthcare serve to maintain a system marked by morally unacceptable health inequity and injustice."
Jan 28th 2024
EXTRACT. "But living longer has also come at a price. We’re now seeing higher rates of chronic and degenerative diseases – with heart disease consistently topping the list. So while we’re fascinated by what may help us live longer, maybe we should be more interested in being healthier for longer. Improving our “healthy life expectancy” remains a global challenge. Interestingly, certain locations around the world have been discovered where there are a high proportion of centenarians who display remarkable physical and mental health. The AKEA study of Sardinia, Italy, as example, identified a “blue zone” (named because it was marked with blue pen),....."
Jan 4th 2024
EXTRACT: ""Tresors en Noir et Blanc" presents 180 prints from the collection of the Musee des Beaux-Arts de la Ville de Paris, also known as the Petit Palais.  The basis of the museum's print collection is 20,000 engravings amassed by a 19th-century collector, Eugene Dutuit, " ----- "This wonderful exhibition, the tip of a great iceberg, serves to emphasize how unfortunate it is that the tens of thousands of prints owned by the Petit Palais are almost never seen by more than a handful of scholars who visit them by appointment.  Nor is the Petit Palais the only offender in this regard,....."
Jan 4th 2024
EXTRACTS: "And that is the clue to Manet’s work. He paints painting, regardless of his subject: he paints the medium itself, it as if he is constantly reminding us that this is a painting," ..........."This is a new conception of painterly truth at play here, a new fidelity to truth. Manet is the Kant of painting because he initiates a similar kind of “Copernican revolution” – we do not see the world as it is but as we are. " -------- " Among the most remarkable but unfamiliar of Manet’s work on display are those depicting the bloody aftermath of the Paris Commune of 1871.There is no question regarding Manet’s condemnation of the Versailles government’s actions following the defeat of the Commune, when some 25,000 Parisians were gunned down, including women and children."
Dec 27th 2023
EXTRACT: "Think of our brain like a map. When we’re young, we explore all corners of this map, sending out connections in every direction to make sense of our environment. Before long, we figure out basic truths – such as how to secure food, or where we live – and the neurological paths that make up these connections strengthen. Over time, a network emerges that reflects our unique experiences. Regions we re-visit often will develop established paths, whereas under-used connections will fade away. ---- Conditions such as addiction, chronic depression and post-traumatic stress disorder (PTSD) are characterised by processes such as repetitive negative thinking or rumination, where patients focus on negative thoughts in a counterproductive way. Unfortunately, these strengthen brain connections that perpetuate the unfavourable mental state."
Dec 14th 2023
EXTRACT: "While no one was looking, France has become a melting pot of European peoples. Its neighbors have traditionally been welcomed, and France progressively turned them into French boys and girls in the next generation."