January 2025

What in the World is a Blue Zone?

Blue Zones are areas of the world where folks tend to live longer --- and live better as judged by some. 

Juan Ponce de Leon landed in Florida in 1513, reportedly searching for the “fountain of youth.” In the 1550’s Italian Luigi Cornaro wrote “The Art of Living Long.” In 2000, Dr. Michael Poulain, a Belgium demographer circled with a blue pencil on a map an area where longevity occurred in Sardinia.  Many centuries later, Dan Buettner coined the term Blue Zones. The identified areas are Sardinia, Italy; Okinawa, Japan; Loma Linda, California; Nicoya Peninsula, Costa Rica; and the island of Ikaria, Greece. In each of these areas folks were healthier, lived longer, remained active longer, and Alzheimer’s tends to begin later. 

Research was undertaken to identify what these areas have in common. These were distilled into 9 “solutions”:

1. Move Naturally – Move throughout the day; don’t delegate physical work but participate in gardening, walking, cleaning, etc. 

2. “Hara Hachi Bu” – Stop eating when your stomach is 80% full.  There is a difference between no longer hungry and being full.  Work to stop when you are no longer hungry. Some strategies include a smaller plate, not having seconds, eat slowly and focus on enjoying your food, sit down and have a meal.

3. Eat more plants – The Blue Zone area foods are mainly beans, whole grains, and garden vegetables. Increase your vegetables to 4 – 6 servings a day, while limiting meat intake.  Include a handful of nuts daily as well as beans.  

4. Friends at Five/Wine at Five – Having a daily glass of red wine while relaxing with friends and/or family.  Or enjoying a different beverage and handful of nuts.

5. Purpose – Everyone needs a purpose in their life, “ikigai” to the Okinawans or “plan de vida” for the Costa Ricans. Research has linked a sense of purpose to longevity. A purpose may be a simple one related to family or a favorite activity --- or based on a new learning.

6. Relaxation – Rest, relaxation, socialization are necessary ingredients.  Work to reduce the use of social media and informational noise. Work to decrease stress; arrive places a few minutes early, meditate.

7. Connect with religion and/or spirituality -  A sense of belonging and connecting to social networks is a positive factor in cultivating peace of mind.

8. Loved Ones First – Look back to your family for connection and closeness.  Get physically closer to your family if possible – share a home. Sit down to a family meal each day.  Cultivate family rituals such as Sunday dinners or a family vacation. Consider displaying family photographs and valued items --- as part of that connectedness. Consciously invest time in your family. 

9. Right tribe – Hanging out with other folks who are also working to incorporate positives into their lifestyles really helps you. Think walking group, book club, service club, etc. 

Do these concepts sound familiar?  Especially in view of Pasadena Village?  Katie Brandon, Pasadena Village Executive Director, said, “I appreciate that there is an increased interest in the role of community and connections related to longevity in the Blue Zones. We know that participation in Pasadena Village reduces isolation and gives older adults opportunities to support each other and find a sense of togetherness. We’re right in line with the Blue Zone philosophy.”

The Blue Zones concepts are now available via books, website, coaches, classes, and a huge organization. But these concepts are also easily distilled and followed without all the rigamarole. Villager Ed Mervine shared his thoughts about The Blue Zones, “Published twenty years ago, Blue Zones is still one of the best books out there on aging. It offers two things: a formula to optimize lifestyle for a longer healthier life; and tips on how to make lifestyle changes and develop healthy aging practices. It's also an easy read.”

I am part of a small Task Force that is working to bring the Blue Zones concepts to Pasadena. We are supported by Rick Cole, incoming City Council Person, as well as local agencies. Cole says, “It’s when, not if, Blue Zones are coming to Pasadena.” While the Blue Zone strategies benefit all folks, the Task Force is working to target initial outreach to people with disabilities, especially those with Down Syndrome who have a much higher incidence of Alzheimer’s than the general population. 

On a personal note, I have begun to gradually implement some of the Blue Zone Solutions... being more active, eating more plants and less meat and walking after dinner.  I can report that for the last months I have seen a decrease in glucose, triglycerides, and weight – as measured at quarterly doctor/lab visits.