Healthy Centenarians (100 Years or Older) in Blue Zones

Introduction:

The concept of “Blue Zones” in the world has become popular because people in these regions live significantly longer and healthier lives. During the process of identifying these areas with high number of healthy centenarians (100 years or older), Dan Buettner (a National Geographic Fellow and journalist) and his team used to mark the regions with blue ink circles and hence the term “Blue Zones”. These areas include Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Icaria (Greece), and the Seventh-day Adventist community in Loma Linda, California (USA). The diets in these regions share common characteristics that contribute to their residents’ longevity and well-being. While the specific caloric intake can vary among individuals and regions, there are some general patterns observed in Blue Zone diets. People in Blue Zones tend to consume fewer calories compared to those in Western countries, often through mindful eating practices and portion control. Overeating (consuming more food than your body needs for energy and proper functioning), often leads to discomfort, and can have both immediate and long-term health consequences. The idea of eating until 80% full, often referred to as “hara hachi bu,” is a practice that originated in Okinawa, Japan.

Benefits of Hara Hachi Bu:

• i) maintains a healthy weight and prevent obesity
• ii) reduces the strain on your digestive system, leading to better nutrient absorption and fewer digestive issues.
• iii) longer lifespan without malnutrition
• iv) reduced risk of chronic diseases such as diabetes, heart disease, and certain cancers and
• v) having more consistent and stable energy levels throughout the day.

Daily Caloric Intake in Blue Zones:

The daily caloric intake in Blue Zones varies by individual, gender, age, activity level, type of diet, and region.

• Okinawa, Japan: Diet rich in sweet potatoes, vegetables, tofu, and small portions of fish (1,800-2,000 calories).
• Sardinia, Italy: Diet containing whole grains, beans, vegetables, and modest amounts of dairy and meat (1,800-2,200 calories).
• Nicoya Peninsula, Costa Rica: Diet containing beans, corn, squash, tropical fruits, and small portions of meat (1,800-2,000 calories).
• Ikaria, Greece: Diet rich in vegetables, legumes, whole grains, and olive oil (1,800-2,200 calories).
• Loma Linda, California: Plant-based diet containing whole grains, fruits, vegetables, nuts, and legumes (1,800-2,000 calories)
• The Seventh-day Adventists’ diet is primarily plant-based (1,800-2,000 calories)

Common Diets of people in Blue Zones:

• Moderate caloric intake through mindful eating and portion control.
• Consumptionofminimally processed foods.
• Eating meatas a small part of the diet rather than the main component.
• Consumption of alcohol (particularly wine) in moderation, often with meals.

• Intermittent fasting and portion control and eating until 80% full.

Strategies to Prevent Overeating:

• Eating slowly helps you recognize when you are approaching 80% fullness.
• Pay attention to your body’s hunger and fullness signals.
• Stop eating when you feel you could eat a little more but are no longer hungry.
• Serve yourself smaller portions and resist the urge to go for seconds immediately.
• Include a variety of nutrients in your meals, such as proteins, healthy fats (olive oil, nuts, and avocados), and fiber, which can help you feel satisfied with less food.

Overeating and its immediate and long-term effects:

• Immediate Effects: Digestive discomfort, heart burn, acid reflux, lethargy, fatigue, nausea, and vomiting.
• Long-Term Effects: Weight gain, increased risk of chronic diseases digestive Issues, metabolic disorders, and mental health impact.

Strategies to recognize 80% fullness:

• Eat slowly to recognize fullness before you overeat.
• Chew your food thoroughly and take small bites.
• Begin with smaller portions and avoid going back for seconds immediately.
• Pay attention to your meal without distractions by TV or smartphones use.
• Ensure consumption of balanced with a mix of protein, healthy fats, and fiber-rich carbohydrates.
• Drink water before and during your meal.
• Take a little break in between meals that allows your digestive system to accommodate the remaining portion without any discomfort.

Conclusions:

By understanding the causes and effects of overeating, and implementing strategies to prevent it, you can develop healthier eating habits and improve your overall well-being. Lifestyle, diet, social structures, and daily habits are contributing to long healthy life, The practice of “hara hachi bu” is a healthy practice to prevent chronic diseases. Following tips such as using smaller portions, taking smaller bites, chewing thoroughly, and stopping before feeling full are helpful for long and healthy life.

Disclaimer: The information provided in this blog is for general informational purposes only and is not a substitute for professional medical advice. Always consult with a healthcare provider or nutritionist or dietician for any health-related concerns.