Aging is an inevitable part of life, which may explain our strong fascination with the pursuit of longevity. The allure of eternal youth fuels a multi-billion euro industry ranging from anti-aging products, supplements and diets to those hoping to prolong their lives.
If we go back to the beginning of the 20th century, the average life expectancy in the United Kingdom was about 46 years. Today, he is closer to 82 years old. In fact, we are living longer than ever, possibly due to medical advances and improved living and working conditions.
But living longer has also come at a price. We are now seeing higher rates of chronic and degenerative diseases, with heart disease consistently topping the list. So while we’re fascinated by what can help us live longer, perhaps we should be more interested in living healthier, longer. Improving our “healthy life expectancy” remains a global challenge.
Interestingly, certain places around the world have been discovered where there is a high proportion of centenarians displaying remarkable physical and mental health. The AKEA study of Sardinia, Italy, for example, identified a “blue zone,” where there were a greater number of locals living in the central-eastern mountainous areas, who had turned 100 years old, compared to the broader Sardinian community. .
Since then, this crucial longevity enclave has expanded and now includes several other areas around the world that also have higher numbers of healthy and longer-living people. Along with Sardinia, these blue zones are now popularly recognized as: Ikaria, Greece; Okinawa, Japan; Nicoya, Costa Rica; and Loma Linda, California.
In addition to their long life expectancy, people living in these areas also appear to share other commonalities, which center on being part of a community, having a purpose in life, eating nutritious and healthy foods, keeping blood sugar levels low. stress and engage in purposeful daily exercise or physical activity.
Their longevity could also be related to their environment, being mostly rural (or less polluted), or due to specific longevity genes. However, studies indicate that genetics may only account for about 20-25% of longevity, meaning that a person’s life expectancy is a complex interaction between lifestyle and genetic factors, which contribute to a long and healthy life.
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) appears to be reasonably consistent in these areas.
For example, Loma Linda Seventh-day Adventists are predominantly vegetarian. For Okinawan centenarians, high intakes of flavonoids (a chemical compound typically found in plants) from purple sweet potatoes, soybeans, and greens have been linked to better cardiovascular health, including lower cholesterol levels and a lower incidence of stroke and heart disease.
In Nicoya, consumption of locally produced rice and beans has been associated with increased telomere length. Telomeres are the structural part at the end of our chromosomes that protects our genetic material. Our telomeres shorten each time a cell divides, so they get progressively shorter as we age.
Certain lifestyle factors (such as smoking and poor diet) can also shorten telomere length. Telomere length is thought to act as a biomarker of aging, so having longer telomeres could, in part, be related to longevity.
But a plant-based diet isn’t the only secret. In Sardinia, for example, meat and fish are consumed in moderation, along with locally grown vegetables and traditional foods such as acorn bread, pane carasau (a sourdough flatbread), honey and soft cheeses. .
Also seen in several blue zones is the inclusion of olive oil, wine (in moderation) and tea. These all contain powerful antioxidants that can help protect our cells from damage as we age. Perhaps then it is a combination of the protective effects of various nutrients in the diets of these centenarians, which explains their exceptional longevity.
Another surprising observation from these longevity hotspots is that meals are typically eaten freshly prepared at home. Traditional blue zone diets also do not seem to contain ultra-processed foods, fast foods or sugary drinks that can accelerate aging. So perhaps it’s just as important to consider what these longer-living populations aren’t doing as what they are doing.
There also appears to be a pattern of eating up to 80% satiety (in other words, a partial caloric reduction). This could also be important in supporting the way our cells deal with damage as we age, which could mean a longer life.
Many of the factors that make up these blue zone diets (mainly natural and plant-based whole foods) are associated with a lower risk of chronic diseases such as heart disease and cancer. Not only could these types of diets contribute to a longer, healthier life, but they could also support a more diverse gut microbiome, which is also associated with healthy aging.
Perhaps then we can learn something from these remarkable centenarians. While diet is only part of the bigger picture when it comes to longevity, it is one area where we can do something. In fact, it could be the key to improving not only the quality of our health, but also the quality of how we age.