This book is about listening to people like Ushi who live in the world’s Blue Zones. The world’s healthiest, longest-lived people have many things to teach us about living longer, richer lives. If wisdom is the sum of knowledge plus experience, then these individuals possess more wisdom than anyone else. (Location 170)
Scientific studies suggest that only about 25 percent of how long we live is dictated by genes, according to famous studies of Danish twins. The other 75 percent is determined by our lifestyles and the everyday choices we make. It follows that if we optimize our lifestyles, we can maximize our life expectancies within our biological limits. (Location 179)
In the case of humans, we probably peak in our mid-20s. We hold our own for a while, then at some point, perhaps in our mid-40s, we start to decline. Some people would say we actually begin to decline at age 30. It depends on the system that you track. The skin is often where we first notice the outward signs of the aging process. (Location 258)
LEADING KILLERS Heart Disease: For both U.S. men and women, the leading cause of death Cancer: The second largest killer of American men and women Prevention: The Centers for Disease Control and Prevention advocates practicing a healthy lifestyle and regular medical check-ups and screenings (Location 309)
The truth is at 20, you could for all sorts of reasons, eat all sorts of terrible things and maintain that weight, because you were more physically active, because your system was just more resilient. As you get older, you lose that resilience. So you are more susceptible to lifestyle behaviors that can do you harm than you were when you were younger. (Location 340)
“This M26 genetic marker is found in 35 percent of the Sardinians today, and is very rare elsewhere,” (Location 469)
Similarly, in a place like the Sardinian Blue Zone, there is less pressure to adapt. The people there maintained not only their genetic features, but also their economic isolation and traditional social values, such as the respect for elders as a source of experience, the importance of the family clan, and the presence of unwritten laws—all of which proved to be effective means for avoiding foreign domination over the centuries.” (Location 509)
Sardinian red wine isn’t the only place to find flavonoids. Brightly colored fruits and vegetables and dark chocolate also contain them. Studies have shown that a diet high in flavonoids is associated with a reduced incidence of certain cancers and heart disease. (Location 623)
Shepherd Tonino Tola, 75, has climbed the hills of Sardinia for his entire life. Regular physical activity is one reason why Sardinians live so long. (Location 642)
All the centenarians I met told me la famiglia was the most important thing in their lives—their purpose in life. (Location 692)
In America, seniors tend to live apart from their children and grandchildren, often sent off to retirement homes when they become unable to care for themselves. But that rarely happened here. A combination of family duty, community pressure, and genuine affection for elders kept centenarians with their families until death. (Location 693)
I asked Pietrina how her mother had managed to live so long, and she gave me a one-word answer: grandchildren. “It’s about loving and being loved,” she said. (Location 706)
He confirmed many of the same things other centenarians had told me. He drank goat’s milk for breakfast, walked at least six miles a day, and loved to work. For most of his life, he woke early and spent his day in the pastures. (Location 752)
The Sardinian diet was lean and largely plant-based with an emphasis on beans, whole wheat, and garden vegetables, often washed down with flavonoid-rich Cannonau wine. Goat’s milk and mastic oil, common in the diet 30 years ago, may also have provided powerful compounds. (Location 788)
Finally, for me, Sardinia’s most important longevity secret lies in the unique outlook and perspective of its people. Their hardship-tempered sense of humor, which may seem caustic and persnickety to outsiders, helps them shed stress and diffuse feuds before they the start. Their fanatic zeal for their families has always protected them from a historically hostile world by providing cooperation in times of difficulty. (Location 790)
Sardinian Blue Zone. There, respect increases with age. Younger generations feel an affectionate debt to the parents and grandparents who raised them. All but one of the 50 or so centenarians I interviewed had a daughter or granddaughter who actively cared for them. (Location 801)
SARDINIA’S BLUE ZONE LESSONS (Location 809)
Eat a lean, plant-based diet accented with meat. (Location 810)
Put family first. (Location 813)
Drink goat’s milk. (Location 815)
Take a walk. (Location 819)
Drink a glass or two of red wine daily. (Location 822)
Laugh with friends. (Location 824)
The Blue Zone in Okinawa (Location 826)
In Okinawa people enjoy what may be the highest life expectancy (in 2000 figures that worked out to be 78 years for men and 86 years for women), the most years of healthy life (the Japanese have the greatest number of disability-free years at 72.3 for men; 77.7 for women), and one of the highest centenarian ratios (about as high as 5 per 10,000). They suffer from diseases that kill Americans, but at much lower rates: a fifth the rate of cardiovascular disease, a fourth the rate of breast and prostate cancer, and a third the rate of dementia. The economic impact of cardiovascular disease (Location 835)
“Okinawa people eat most every part of the pig,” Taira said. “There is a lot of vitamin B1 and B2 in it, and collagen, which is good for you.” This was different from many Japanese, who derive more of their protein from fish. Too much animal protein can increase your chances of obesity; the Okinawan centenarians traditionally ate meat only during infrequent ceremonial occasions. (Location 938)
SWEET POTATOES Sweet potatoes are a delicious way to pack in vitamins and minerals. High in fiber, vitamin A, potassium, vitamin C, and folic acid, “sweets” are also easy to prepare. Prick one with a fork, microwave it for about five minutes, and just season with salt and pepper. (Location 991)
“Hara hachi bu?” I repeated. “It’s a Confucian-inspired adage,” Craig chimed in. “All of the old folks say it before they eat. It means ‘Eat until you are 80 percent full.’ We write about it in The Okinawa Program.” (Location 1011)
“Okinawa may be the only human population that purposefully restricts how many calories they eat, and they do it by reminding themselves to eat until they’re 80 percent full. That’s because it takes about 20 minutes for the stomach to tell the brain it is full. Undereating, as the theory goes, slows down the body’s metabolism in a way such that it produces less damaging oxidants—agents that rust the body from within.” (Location 1013)
“So what’s the secret to living to age 102?” I ask, finally. I knew the question wasn’t scientific, but sometimes it provoked insightful answers. “I used to be very beautiful,” Kamada replied. “I had hair that came down to my waist. It took me a long time to realize that beauty is within. It comes from not worrying so much about your own problems. Sometimes you can best take care of yourself by taking care of others.” “Anything else?” “Eat your vegetables, have a positive outlook, be kind to people, and smile.” (Location 1026)
People don’t realize how bad sugar and meat are for them over time.” “Why’s that?” “Its called bio-ecological prevention, or risk. Let me explain. Simple, nonprocessed foods, often found in rural societies are associated with positive ecology of friendly bacteria in our intestines. These friendly bacteria include immunomodulating and fiber-fermenting lactic acid bacteria,” Greg said. (Location 1120)
Similarly, I don’t think the first person who ever chewed a hot pepper thought, “Mmm, good.” Capsaicin, pepper’s active ingredient, is literally caustic to the flesh. But somehow, human taste has evolved to enjoy the taste of pepper. Why? Because capsaicin is a natural disinfectant, and it kills many types of food-borne bacteria. Put hot pepper in slightly rancid meat, and it inhibits bacteria. (Location 1162)
the 99-year-old told me. “I never pray for a long life, but I just express my gratitude for another day. It reminds me that every day is important.” (Location 1334)
OKINAWA’S LONGEVITY LESSONS (Location 1419)
Rely on a plant-based diet. (Location 1423)
Stay active. Older Okinawans are active walkers and gardeners. The Okinawan household has very little furniture; residents take meals and relax sitting on tatami mats on the floor. (Location 1435)
At the time, clinical nutritionists were telling people to stay away from all fatty foods and snack foods, including nuts. “But,” Fraser said, cleaving the air with both palms for emphasis, “it turns out that most of the fat in nuts is unsaturated fat. And when we looked at that data, it was really so clear: The Adventists who consumed nuts at least five times a week had about half the risk of heart disease of those who didn’t. (Location 1521)
Angeles. But he was not the one on the table. He had a scalpel (Location 1769)
A combination of four types of exercise will keep the body balanced and strong. Endurance: Activities like walking, hiking, swimming, and cycling improve the health of the cardiovascular system. Strength: Lifting weights builds up and maintains muscles. Flexibility: Stretching keeps us limber and flexible. Balance: Practicing balance through activities like yoga will help avoid falls. (Location 1811)
LOMA LINDA’S BLUE ZONE SECRETS (Location 1917)
Maintain a healthy body mass index (BMI). (Location 1920)
Get regular, moderate exercise. (Location 1923)
Spend time with like-minded friends. Adventists tend to spend lots of time with other Adventists. They find well-being by sharing values and supporting each other’s habits. (Location 1925)
Snack on nuts. Adventists who consume nuts at least five times a week have about half the risk of heart disease and live about two years longer than those who don’t. (Location 1927)
Give something back. Like many faiths, the Seventh-day Adventist Church encourages and provides opportunities for its members to volunteer. (Location 1929)
Eat meat in moderation. (Location 1931)
Eat an early, light dinner. “Eat breakfast like a king, lunch like a prince, and dinner like a pauper,” (Location 1934)
Put more plants in your diet. (Location 1937)
Discovering Costa Rica’s Blue Zone (Location 1944)
beans, pork, garden vegetables, and an abundance (Location 2073)
“We notice that the most highly functioning people over 90 in Nicoya have a few common traits,” she told me. “One of them is that they feel a strong sense of service to others or care for their family. We see that as soon as they lose this, the switch goes off. They die very quickly if they don’t feel needed.” (Location 2183)
Panchita’s faith was amazing—her unwavering belief that no matter how bad things got, God would take care of everything. Indeed, thinking back, I realized that most of the 200 centenarians I had met believed in a similar guiding power. (Location 2402)
COSTA RICA’S LONGEVITY SECRETS (Location 2556)
Have a plan de vida. Successful centenarians have a strong sense of purpose. They feel needed and want to contribute to a greater good. (Location 2557)
Keep a focus on family. (Location 2560)
Eat a light dinner. (Location 2562)
Maintain social networks. Nicoyan centenarians get frequent visits from neighbors. They know how to listen, laugh, and appreciate what they have. (Location 2563)
Get some sensible sun. (Location 2566)
Your Personal Blue Zone Putting the Blue Zones Lessons to Work (Location 2572)
You’ve taken the time to get to know them and perhaps feel inspired by their experiences. Maybe you’ve noticed that the world’s longevity all-stars not only live longer, they also tend to live better. They have strong connections with their family and friends. They’re active. They wake up in the morning knowing that they have a purpose, and the world, in turn, reacts to them in a way that propels them along. An overwhelming majority of them still enjoy life. And there’s not a grump in the bunch. But what does all this mean for you? (Location 2574)
All nine lessons offer the chance to gain more good years, so pick the ones that are easiest to do first. (Location 2602)
LESSON ONE: MOVE NATURALLY (Location 2616)
Be active without having to think about it (Location 2617)
An ideal routine, which you should discuss with your doctor, would include a combination of aerobic, balancing, and muscle-strengthening activities. (Location 2622)
Walk. This is the one activity that all successful centenarians did—and do—almost daily. It’s free, easier on the joints than running, always accessible, invites company, and if you’re walking briskly, may have the same cardiovascular benefits as running. After a hard day, a walk can relieve stress; after a meal, it can aid digestion. (Location 2641)
LESSON TWO: HARA HACHI BU Painlessly cut calories by 20 percent (Location 2651)
“There’s a significant calorie gap between when an American says, ‘I’m full’ and an Okinawan says, ‘I’m no longer hungry,’” explains Wansink. “We gain weight insidiously, not stuffing ourselves, but eating a little bit too much each day—mindlessly.” (Location 2674)
Use small vessels. (Location 2695)
Make snacking a hassle. Avoid tempting foods. Put candy bowls, cookie jars, and other temptations out of sight. Hide them in the cupboard or pantry. Wrap tempting leftovers in an opaque container. (Location 2697)
Eat more slowly. Eating faster usually results in eating more. Slowing down allows time to sense and react to cues telling us we’re no longer hungry. (Location 2706)
Focus on food. A guaranteed way to eat mindlessly is to do so while watching your favorite show on TV or while emailing a friend at the computer. If you’re going to eat, just eat. You’ll eat more slowly, consume less, and savor your food more. (Location 2707)
LESSON THREE: PLANT SLANT Avoid meat and processed foods (Location 2717)
“Our bodies can’t store protein,” she says. “Extra protein gets converted to calories, and if not needed for activity or to maintain our bodies, it eventually becomes fat. While we don’t need a lot of protein in our diets, we should eat some protein at every meal. Protein helps us feel fuller, and helps us avoid the peaks and valleys in our blood sugar levels that make us feel hungry.” Similarly, most of us (except pre-menopausal women) can get plenty of iron from fortified grains. Too much iron can actually be bad for us because it may play a role in generating oxygen-free radicals. (Location 2727)
Beans, whole grains, and garden vegetables are the cornerstones of all these longevity diets. (Location 2731)
tofu is an almost uniquely perfect food: low in calories, high in protein, rich in minerals, devoid of cholesterol, eco-friendly, and complete in the amino acids necessary for human sustenance. An excellent source of protein without the side effects of meat, tofu contains a compound, phytoestrogen, which may provide heart-protective properties to women. In addition, phytoestrogen seems to modestly lower cholesterol and promote healthy blood vessels. (Location 2738)
Oddly, pork was common to three of the four Blue Zones diets. But it was not eaten regularly. Nuts are perhaps the most impressive of all “longevity foods.” Recent findings from a large study of Seventh-day Adventists show that those who ate nuts at least five times a week had a rate of heart disease that was half that of those who rarely ate nuts. (Location 2747)
Limit intake of meat. (Location 2764)
Showcase fruits and vegetables. Put a beautiful fruit bowl in the middle of your kitchen table. At the bottom of it, leave a note that reads (Location 2766)
Lead with beans. Beans are a cornerstone of each of the Blue Zone diets. Make beans—or tofu—the centerpiece of lunches and dinners. (Location 2768)
Eat nuts every day. (Location 2770)
LESSON FOUR: GRAPES OF LIFE Drink red wine (in moderation) (Location 2774)
LESSON FIVE: PURPOSE NOW Take time to see the big picture (Location 2792)
Okinawans call it ikigai, and Nicoyans call it plan de vida, but in both cultures the phrase essentially translates to “why I wake up in the morning.” (Location 2793)
A sense of purpose may come from something as simple as seeing that children or grandchildren grow up well. Purpose can come from a job or a hobby, especially if you can immerse yourself completely in it. (Location 2800)
Craft a personal mission statement. If you don’t have a sense of purpose, how do you find it? Articulating your personal mission statement can be a good start. Begin by answering this question in a single, memorable sentence: Why do you get up in the morning? (Location 2811)
Learn something new. Take up a musical instrument or learn a new language. Both activities are among the most powerful things you can do to preserve your mental sharpness. (Location 2816)
LESSON SIX: DOWN SHIFT Take time to relieve stress (Location 2818)
Reduce the noise. Minimizing time spent with television, radio, and the Internet can help reduce the amount of aural clutter in your life. (Location 2855)
LESSON SEVEN: BELONG Participate in a spiritual community (Location 2864)
LESSON EIGHT: LOVED ONES FIRST Make family a priority (Location 2899)
LESSON NINE: RIGHT TRIBE Be surrounded by those who share Blue Zone values (Location 2935)
(she recounted a 107-year-old memory of a bull goring (Location 2973)
and we’ll die. How this decline unfolds is up to us. The calculus of aging offers us two options: We can live a shorter life with more years of disability, or we can live the longest possible life with the fewest bad years. As my centenarian friends showed me, the choice is largely up to us. (Location 2984)