Jonesboro, AR – (JonesboroRightNow.com) – May 1, 2024 – For several years I have been fascinated by and studied the Blue Zones, which are now coming to popularity via the most recent Netflix Documentary: Live to 100. The Blue Zones are 5 regions around the world where the most centenarians (those that live to 100 years) live. These areas are Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece; and the Seventh-day Adventists in Loma Linda, California. 

In my current practice, I often see many become debilitated with chronic diseases far too young. What do those in the Blue Zones do that help them prevent the onset of these lifestyle diseases? Luckily, Dan Buettner studied these regions and summarizes many of their principles eloquently. I love sharing some of the Blue Zone’s invaluable secrets with my patients, in hopes that they can utilize these practices to decrease their pain, improve their health, and further their lifespan. 

So, here are four key lessons we can learn from these remarkable communities:

  1. Plant-Based Diets: Yep, you guessed it!  It starts with what we put in our mouths. The major commonality among the Blue Zone inhabitants is their predominantly plant-based diets. This doesn’t mean cutting out meat or processed foods entirely, but their plates are filled mostly with fruits, vegetables, legumes, and whole grains. The Okinawans also follow a principle they call “hara hachi bu,” which means eating until they are 80% full and not overconsuming. So fill your plate with fruits and veggies, have a little of what you love, and try not to over consume. 
  1. Active Lifestyles: Daily physical activity is ingrained into the lives of Blue Zone residents. Many of them walk, bike, engage in manual labor, and incorporate natural movement into their daily routines. Regular, low-intensity exercise such as gardening, walking, or traditional practices like Tai Chi not only keeps them physically fit, but also promotes mental well-being. Try a yoga or pilates class, or maybe take a walk during lunch. I express this to my patients all the time: it’s better to move throughout the day than to do a super intense workout just to never move the rest of the day. 
  1. Strong Social Connections: Close-knit communities and strong social bonds are a key characteristic of Blue Zone societies. Regular social interaction, whether through family gatherings, community events, or religious practices, provides emotional support and a sense of belonging. Studies have shown that strong social connections are associated with lower stress levels, better mental health, and increased lifespan. Be sure to prioritize your relationships and foster meaningful connections in your life, and try to make them routine. 
  1. Sense of Purpose: Having a sense of purpose or “ikigai” – a reason to get up in the morning – is likely one of the biggest takeaways from Blue Zone inhabitants. It doesn’t have to be something large, but even tending to their crops, caring for grandchildren, or participating in community activities can bring a sense of meaning and fulfillment throughout life. Using your passions, you can contribute to something greater than just you, which not only enhances psychological resilience but also decreases your risk of chronic stress-related diseases.

While some of these can seem big, they don’t have to be. It’s all about those small, actionable, daily changes.  Eat more things that are grown in the ground, move throughout the day as much as you can, see friends, family, and community that bring you joy on a routine basis, and find purpose in something that you do every day. These principles keep us living lives where we can be physically mobile, content, and healthy for a long period of time, reducing risk for chronic disease and creating a beautiful life. 

Bethany Davis, DPT

This is not intended to treat or diagnose, but to encourage healthy lifestyle choices.  If you have a chronic disease, please talk to your primary care physician or physical therapy doctor.