LIVING LONG AND PROSPERING
Human nature has been denied immortality so far by science, and humankind seeks the next best thing: longevity!
Sambratha
14/10/24
“Immortality: A toy which people cry for, and on their knees apply for, Dispute, contend and lie for, and if allowed Would be right proud Eternally to die for,” wrote Ambrose Bierce (1842-1914), a renowned American author better known for his caustic wit.
The desire to live forever has fascinated our race since history has been recorded. Irrespective of race, religion, caste or creed, every culture has advocated the search to evade or transcend death. From the eternal search for the Holy Grail to the churning of oceans to reach Amrit, which made Gods immortal, our classics have been dominated by our desire to circumvent death in all its forms,
However, with success having evaded our scientists, and holy men of all hues, the next best thing we seek is longevity.
Writing for the Scientific American (7 Oct 2024), Rachel Nuwer, a science journalist and author, writes that three extra years were added to people's average lifespan every successive decade in developed countries. This means that one who is born in the 21st Century can hope to live 30 years longer than someone born in 1900, that is, being able to celebrate at least their 80th birthday! Thanks to what is termed as Radical life extensions, this was made possible by medical technologies and better public health measures. However, as per Ms Nuwer, new research indicates that humanity has reached an upper limit of longevity. Despite ongoing medical advances designed to extend life, the findings indicate that people in the most long-lived countries have experienced a deceleration in the rate of improvement of average life expectancy over the past three decades.
Over the years, extensive research has highlighted their unique lifestyle practices, communal behaviours, and diet, offering a roadmap for longevity that goes beyond genetics.
Blue Zones
Increasingly, the focus is shifting to the so-called Blue Zones to learn the secret of the elixir of life that keeps people going far beyond the normal life span of a human being. Interestingly, the longest-living person in recorded history was Jeanne Louise Calment, who lived a whopping 122 years in France (1875-1997); she did not come from a Blue Zone.
So, what is a Blue Zone? It is a term coined by Dan Buettner that represents regions where people tend to live significantly longer, healthier lives, often reaching age 100 or more. Buettner defined five Blue Zones in his book “The Blue Zones.”
Okinawa, Japan
: Known for its high population of centenarians, particularly among women. Their diet, rich in vegetables, tofu, and sweet potatoes, combined with strong social ties and regular physical activity, supports longevity.
Sardinia, Italy
: People live notably long lives in the mountainous region of
Barbagia
, where shepherds engage in daily physical activity and consume a plant-based diet with moderate wine intake.
Nicoya Peninsula, Costa Rica
: Residents here benefit from a strong sense of purpose, a healthy diet of beans, corn, and squash, and deep community connections.
Ikaria, Greece
: This island boasts a high percentage of centenarians, partly attributed to their Mediterranean diet, afternoon naps, and a slow-paced lifestyle that minimises stress.
Loma Linda, California, USA
: A community of
Seventh-day Adventists
who live ten years longer than the average American. Their longevity is linked to a plant-based diet, regular exercise, faith, and a strong sense of community.
While Buettner talks of only these five areas, there may be many more such areas, especially in the remote areas of developing nations with poor communications where longevity is a fact of nature.
Several studies have found that these areas contain extremely high rates of nonagenarians and centenarians, which are people who live over 90 and 100, respectively (1Trusted Source, 2Trusted Source, 3Trusted Source).Interestingly, genetics probably only account for 20–30% of longevity. Therefore, environmental influences, including diet and lifestyle, play a huge role in determining your lifespan.
The Power of Community
One of the striking aspects of Blue Zone inhabitants is their deeply ingrained sense of community. In all five regions, people maintain strong social connections that help combat stress, foster a sense of belonging, and contribute to emotional well-being. For example, in Okinawa, social networks called "moais" consist of lifelong groups that provide financial and emotional support throughout life.
In Sardinia, where men live exceptionally long lives, strong family bonds and regular interaction with the community are pivotal. Similarly, in Loma Linda, members of the Seventh-day Adventist community observe a weekly Sabbath, emphasising rest, reflection, and community engagement. These connections reinforce mental health and emotional balance, helping residents to age with a high quality of life.
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"Longevity is about being able to make meaningful contributions throughout your life and being connected to people, family, and society."— Daniel Goleman – Psychologist and author known for his pioneering work on emotional intelligence and its role in personal and social success. |
Diet: A Plant-Based Foundation
A major commonality among Blue Zone regions is a predominantly plant-based diet rich in legumes, whole grains, fruits, and vegetables. The residents of Ikaria, for example, follow a Mediterranean diet that incorporates olive oil, beans, and herbs like oregano and rosemary, which have anti-inflammatory properties. In Nicoya, the traditional diet revolves around beans, corn, and squash, nutrient-dense and calorie-light foods, reducing the risk of obesity and chronic diseases.
In Okinawa, the diet is also plant-heavy, but it includes specific foods like sweet potatoes and tofu, along with the principle of "Hara Hachi Bu," which encourages eating until one is 80 per cent full. This practice helps prevent overeating and reduces caloric intake, promoting metabolic health.
Many residents in Loma Linda follow a vegetarian diet, reflecting their Adventist faith. Their plant-based meals emphasise nuts, seeds, and legumes, which are rich in fibre and essential nutrients.
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"The more plant-based foods you eat, the more you lower your risk of all the chronic diseases."— Dr. T. Colin Campbell, Professor Emeritus of Nutritional Biochemistry, Cornell University. Dr. Campbell is known for his extensive research on the benefits of a plant-based diet, particularly its role in reducing the risk of chronic diseases and promoting longevity. |
Purpose and Positive Outlook
Purpose, or having a reason to wake up in the morning, plays a crucial role in the longevity of Blue Zone residents. In Okinawa, this is referred to as "ikigai," while in Nicoya, it is called "plan de vida." Research shows that having a clear sense of purpose can add years to one's life by reducing stress and keeping people mentally and physically engaged.
Many of these communities also have a deeply ingrained optimism and resilience that helps them cope with life's challenges. Their positive outlook contributes to lower levels of stress and, subsequently, reduces the risks associated with chronic inflammation and cardiovascular issues.
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"He who has a why to live can bear almost any how."Friedrich Nietzsche, Philosopher |
Natural Movement and Physical Activity
Unlike modern fitness routines emphasising structured workouts, Blue Zone residents naturally incorporate movement into their daily lives. In Sardinia, for example, shepherds walk long distances every day in mountainous terrain, and in Nicoya, physical labour related to farming keeps residents active well into old age.
The people of Ikaria and Okinawa also engage in low-intensity, regular physical activity like gardening, walking, and household chores. This consistent movement, without the stress of high-intensity exercise, keeps muscles and joints functioning well and reduces the risk of injury, contributing to long-term health.
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The more we move naturally throughout the day, the more we increase our chances of a longer, healthier life."— Dr. Dan Buettner, Researcher and founder of the Blue Zones Project, in association with National Geographic |
Stress Management and Relaxation
Stress management is another key to longevity in Blue Zones. While stress is a natural part of life, the ability to manage it effectively can significantly impact health. In Ikaria, residents enjoy regular naps, which have been linked to a lower risk of heart disease. Similarly, in Loma Linda, observing a weekly Sabbath allows residents to disconnect from modern life's demands, reducing stress.
Many Blue Zone residents engage in regular spiritual or religious practices that help them manage stress. Whether it’s daily prayers, meditation, or remembering ancestors (as seen in Okinawa), these practices create moments of reflection and emotional release.
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"Tension is who you think you should be. Relaxation is who you are."— Chinese Proverb. |
Genetics vs. Lifestyle
While genetics certainly play a role in the longevity of Blue Zone residents, research suggests that lifestyle choices are more critical. Maintaining a healthy diet, a strong social network, regular movement, and a clear sense of purpose appear more influential in determining life expectancy than heredity alone.
In a fascinating twist, a study published in the National Centre for Biotechnology Information (NCBI) emphasises the importance of “environmental factors,” such as access to healthcare and clean air, in conjunction with lifestyle practices like diet and exercise. The study also notes that community-driven healthcare models, such as the one seen in Loma Linda, provide preventive care that mitigates risks associated with ageing.
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“Our genes may predispose us to certain conditions, but our lifestyle decides how we manage them and, in turn, how long and healthy we live."— Dr Randeep Guleria, Director, All India Institute of Medical Sciences (AIIMS) |
Applying Blue Zone Lessons Globally
While most of us may not be able to live in a Blue Zone, the practices and principles followed by their inhabitants offer valuable lessons for a healthier, longer life. Incorporating a plant-based diet, staying socially engaged, finding purpose, managing stress, and incorporating natural movement into daily routines are all achievable steps toward longevity.
The research conducted by Dan Buettner and other scholars demonstrates that small, incremental lifestyle changes can profoundly affect health. These findings encourage us to adopt a more holistic view of wellness, where social, emotional, and physical health are all intertwined.
By following the Blue Zone model, we can aim to not only live longer but also enjoy a higher quality of life—well into old age.
