Blue - Zone Living

Life expectancy at birth in Ireland is currently 78.4 years for men and 82.8 years for women. This has increased from 75 and 80 years  for men and women respectively since 2002. Not only are people living longer in general (life span) but growing numbers of people are staying healthier for longer as well (health span). As I often say, adding not just years to their life but more life to their years. 

In short, I believe you have two separate ages. Firstly your age based on your date of birth known as chronological age and no one can change that!

Secondly there is your biological age which is the ‘miles on your clock’, largely determined by your lifestyle habits.

In recent years the epigenome has been discovered. This is the master switch that sits on top of your DNA. It can be switched on or off like a light switch or up and down like a thermostat. What we are now learning is that only about 20% of your DNA is fixed. How your genes express themselves is mainly determined by your epigenome which in turn is influenced by your lifestyle choices and behaviours. 

I see epigenetics in action everyday in my surgery as a doctor, when I meet people who not only look much younger than their actual age but are fitter, sharper and live life with more vitality. 

The bottom line is that your genes alone do not determine your destiny. 

Lifestyle factors, healthy habits and the environments you spend your time in really do matter. The next meal you eat, the next mile you walk, the quality of your sleep tonight and the degree to which you are able to recharge from stress are all modifying your body in an endless flow of change,  regulating which genes get turned on or off, up or down, in turn influencing every aspect of your health and wellbeing. Everyday lifestyle choices have repercussions right down to the genetic level. 

Which brings me to ‘Blue Zones.’ 

Blue Zones’ are areas of the world so named after the blue circles that researchers drew on the map to first identify them. These areas are home to some of the healthiest and longest living people on the planet. 

In fact people living in these areas have a 300% higher chance of living a full active engaged life to ninety or beyond. Furthermore they have much lower rates of diabetes, heart disease and cancer. 

Location of Blue Zones

These ‘blue zones’ include the Greek Island of Icaria,  Sardinia, Okinawa (an island off Japan), Loma Linda in California and Costa Rica. 

In Icaria, residents have almost no dementia, fifty per cent less heart disease and live on average eight years longer compared to the USA. The mountainous areas of Sardinia are home to more male centenarians (over one hundred years old) than anywhere else in the world.

Okinawa, Japan

This little island of Okinawa off the coast of Japan has approximately 740 centenarians out of a population of 1.4 million, with the majority of them being women. Family first values and a strong sense of community feature prominently in Okinawa. 

The residents there have a fascinating cultural habit of the Moai (pronounced mo - eye). Initially started as a means of a village supporting one another financially, the Maoi has expanded to become a social support group that begins in childhood and continues for life. Functioning like a second family, they meet regularly to share, support and strengthen one another, a safety net for living well. 

They also adopt a Confucian philosophy that applies  to eating habits. Known as ‘Hara hachi bu’ it means  eating until you’re no longer hungry (about eighty percent full) as opposed to being completely full up.

Loneliness can decrease your life expectancy by up to eight years.

Furthermore older people without close social contacts have higher rates of many chronic diseases from diabetes and depression to  heart disease and stroke. Emotional positivity and happiness is contagious. Each happy friend in your close network boosts your happiness by up to 15%. 

Research from Harvard University has found that the quality of your social relationships can have a major impact on your health, happiness and overall wellbeing. You tend to become most like the habits of your five closest friends. If they have healthy lifestyle habits you are far more likely to be less stressed, more content and live longer. Women in Okinawa live on average eight years longer that women in the Western world. 

Reaching out to others and finding your tribe can be so good for your wellbeing and longevity. 

Blue zone areas in general, focus on the Mediterranean style diet rich in fresh fruit and vegetables, extra virgin olive oil, beans, wholegrains, nuts and seeds. This diet is linked to lower rates of heart disease, diabetes and death under the age of sixty five years. 

While they may be scattered across the globe, you don’t need to to emigrate to benefit from blue zone living. You can begin today to implement some of these health boosting habits that support health, vitality and longevity. 

Features that the Blue Zones have in common:

·      Move more often

·      Less is More - Eat until no longer hungry (Hara Hasha Bu = 80% full)

·      Plant Slant - plenty of vegetables and fruit, wholegrains .

·      Red wine in moderation 

·      Find your tribe of shared values. 

·      Faith based - connect with higher power 

·      Family first and community. 

·      Live with purpose

·      Recharge from Stress