food & health
Discover ‘blue zones’
and their dietary power
We’d all like to live longer and feel better, but is there actually a diet that can
help? The ‘blue zones’ diet, based on those parts of the world where people live
longest, promises just this – but is it worth the hype, or is it just another fad?
Writing | Jenna Farmer
W
anting to look healthier habits and longevity What is the
and feel younger in other communities,” says blue zones diet?
has long been on nutritionist and expert in Based on the healthy diets of
many people’s autoimmune disease VJ blue zone populations across
wish lists, but could ‘blue zones’ Hamilton. the globe, the diet has several
hold the key? If this is unfamiliar Located in Okinawa (Japan), principles. A commonality
territory, then let me fill you in: Icaria (Greece), Loma Linda between these five zones is
blue zones are the five parts of (USA), Nicoya Peninsula (Costa that they all consume mainly
the world whose populations Rica), and the Ogliastra Region locally grown produce, while not
are thought to live the longest, (Sardinia), while these blue consuming any processed foods,
with studies finding them to zones might be oceans apart such as ready meals. They eat
have extremely high rates of and span different parts of the seasonally, use herbs and spices
people who live to 90 or 100. globe, they actually have a lot in for flavour, and use healthy fats
And it turns out, they could hold common. For example, many from olive oil.
the key to our health, so it’s no of the blue zones are located in While national dishes naturally
surprise people are starting to mountainous areas, where it’s vary, their diets all centre around
pay attention to see what they common for residents to travel by wholegrains, plenty of fruits and
can learn from them, with Netflix foot – so they certainly get their vegetables, beans and pulses,
even shining a spotlight on them steps in! The diets of blue zones nuts, fish, sheep and goat’s milk,
in 2023 with the documentary have also been widely studied along with eggs just a few times
Live to 100: Secrets of the Blue for their similarities. While they a week.
Zones. vary between cultures and their “The emphasis on a
“Studying blue zones provides staple foods, they also have lots predominantly plant-based diet
insights into longevity and a of things in common, which is is a crucial factor contributing to
longer ‘healthspan’, offering how the blue zones diet has been the health and longevity observed
valuable lessons for promoting devised. in these regions,” explains VJ. >>>
happiful.com | Issue 85 | 61
Prioritise social
interactions during meals,
as this is one of the key
themes of these residents
Some of the zones eat fish, but in the rest of the world. For to the gym, but having physical
red meat is usually on the menu example, in blue zones, many activity naturally built into their
less frequently. centenarians (people who live to day-to-day life, much of which
When it comes to drinking, 100 or over) not only live longer takes place outdoors.
you might be surprised to know but also maintain good health,
that tea and alcohol are all in. with lower instances of common How can we start
But if you do consume alcohol, age-related ailments that affect the blue zone diet?
drinking one to two small glasses the Western world,” says VJ. “To incorporate elements of
of good quality wine is usually As an example, the Nicoyans in blue zone diets into our own,
the way forward. Costa Rica spend just 15% of what there needs to be a focus on
“Interestingly, in Sardinia, Americans do on healthcare – yet plant-based foods, such as fruits,
Cannonau wine is frequently are twice as likely to reach the vegetables, whole grains, and
consumed,” says VJ. “Despite its age of 90, according to a study in legumes,” explains VJ. “It’s
alcohol content, the antioxidants the American Journal of Lifestyle also not about low fat, but good
in the wine are actually Medicine. While in the blue zone fats. Incorporating olive oil
considered a factor in the region’s of Icaria, the same research as a primary source of fat and
longevity!” noted that they experience 20% including nuts and seeds in your
less cancer, half the rate of heart daily diet.” Other sources of good
What are the benefits disease, and almost no dementia. fats in the blue zones diet include
of the blue zones diet? As well as the diet, those in blue full-fat sheep’s and goat’s milk.
While it’s believed that there are zones have an active lifestyle, Another thing to note is you
many benefits to the blue zones which brings with it lots of other don’t need to cut out meat
diet, the proof is in observing benefits. “Regular physical activity completely, but swapping from
these populations themselves, in blue zones may contribute to having it with every dish to
who experience fewer health reduced inflammation, which occasionally is a great start.
problems when compared to is beneficial for managing Remember that it doesn’t have to
other populations. autoimmune conditions that be meat-free, since fish is also on
“We can learn a lot from the involve inflammatory responses,” the menu and, if you do drink,
blue zone communities, as they adds VJ. swap other forms of alcohol for
seem to be resistant to many Unlike many countries, this a glass of good quality red wine
ailments that affect those living typically doesn’t involve heading with your meal.
62 | Issue 85 | happiful.com
food & health
VJ Hamilton is a nutritionist
and autoimmune expert.
Discover more on her profile
on the Nutritionist Resource.
However, it’s not only about what “Prioritise social interactions it’s cooking with olive oil,
you eat. How you eat is just as during meals, as this is one enjoying a glass of red wine,
important. of the key themes of these or a screen-free family dinner
“Blue zone communities often residents; they all felt a sense time, we can learn a lot from
adopt the practice of stopping of community, and had strong the diet and lifestyles of the
eating when they feel 80% full, relationships with others in their blue zone populations in order
which is a good rule of thumb to area,” she adds. to help us to feel happier and
follow,” says VJ. “For example, While we can’t promise that healthier.
Okinawans follow the ‘Hara Hachi taking on a blue zone diet will
Bu’ principle, reminding them to help you live longer or look Jenna Farmer is a freelance
stop eating when they are 80% full.” 10 years younger, many of its journalist who specialises in
Alongside this, many blue components are a great thing to writing about gut health. She
zones make dinner a real social implement if you’re looking to has Crohn’s disease, and blogs at
occasion. make healthy changes. Whether abalancedbelly.co.uk
happiful.com | Issue 85 | 63
