The truth? If it weren’t for this assignment, I probably would’ve never watched the docu-series, Live to 100: Secrets of the Blue Zones. For starters, I’ve never heard of it nor of its creator, Dan Buettner, who is a famed American explorer and best-selling author specializing in longevity and happiness. Secondly, it’s a far cry from the cutesy K-dramas and rom-coms on my To Watch list.
But I was told it offered an interesting take on health and wellness, one that was worth two hours and thirty-seven minutes of my time (cut into four episodes). As a thirty-something mom already dealing with all sorts of aches and pains, I couldn’t exactly say no to ‘live well, live longer’ strategies. Plus, if I was slathering on anti-aging serums to stay young-looking, it’s only apt that I make sure I live long enough to reap the benefits, right?
Long story short: I’m glad I did tune in. A fascinating watch, it offered an in-depth exploration into the unique features of life in the “Blue Zones,” a.k.a. regions of the world where life spans are the longest.
Buettner takes viewers on a tour of these places—namely Okinawa, Japan; Sardinia, Italy; Ikaria, Greece; Nicoya, Costa Rica; and Loma Linda, California, U.S.A.—where he works with historians, anthropologists, and medical experts (among others) to find local centenarians and uncover their secrets to living up to a hundred years old and more.
And while some of the key concepts he shares are nuggets we already know about (e.g. eat your veggies, reduce your stress, make friends), his research also ends up unearthing some surprising and unconventional strategies that we, too, can apply to our own lives.
Here are some of them:
You don’t have to “exercise” per se.
People in the Blue Zones don’t hit the treadmill or torture themselves with painful workouts. Yet they’re healthier and more agile than most of us—even in their 80s, 90s, and up. Their secret, as Buettner discovers, is pretty simple: They move naturally.
In Okinawa, the oldies use low tables and sit on tatami mats, which means they squat down regularly, something they do with remarkable ease. In Sardinia, uphill slopes are the norm, and residents traverse the challenging terrain daily. In most of the Blue Zones, people don’t rely on technology to get things done. They often walk everywhere, tend to their gardening and chores by hand, and even grind their own corn!
This way of life helps people burn calories easily, enhances their core and body strength, and improves balance—all nice-to-haves if you want to be slaying well into your 100th birthday.
Staying social can keep you alive.
Studies have shown that loneliness or social isolation is linked to a higher risk of premature death. That said, a common denominator among those in the Blue Zones is their strong social ties, with people valuing relationships over work and pretty much everything else.
In Ikaria, Greece, for example, folks “make their partners a priority, nurture their relationships, and invest in them,” says Buettner. These happy-go-lucky Greeks also ensure they make time for friends, dancing, and laughing. Okinawans, on the other hand, thrive on the concept of creating social circles called “moais,” a.k.a. lifelong friends. Meanwhile, residents of Loma Linda, U.S.A.—who are mostly Seventh-Day Adventists—are bound strongly by their shared beliefs and strong sense of community.
The bottom line: Don’t underestimate human connections. They can add years to your life.
You can indulge in carbs.
While it comes as no surprise that many Blue Zones follow plant-based diets consisting of vegetables, fruits, and tubers like purple sweet potatoes, here’s some good news for those with non-herbivore palates: Carbs aren’t the enemy of centenarians. In fact, in Sardinia, “good carbs” form a foundation of their diet.
Simple carbs like pasta and bread are prevalent, but are prepared carefully—and more healthily—than Western versions. For example, their bread is almost always real sourdough, one that’s leavened with the bacteria lactobacillus to lower the glycemic load. They’re also big on complex carbohydrates, which include whole grains, beans, and Minestrone (a delicious fiber-rich soup).
To avoid overindulgence, you can also take your cue from the Okinawan practice called “hara hachi bu,” which means you only eat until you are 80% full. This approach promotes mindful eating, teaching you to eat only until you are not hungry anymore, rather than full.
Drink your wine.
In the trailer of the series, Buettner asks an old Greek woman, “What’s the best tea to drink on a daily basis?” She answers with a laugh, “Wine.”
She’s not joking, though. Though Ikarians drink a lot of herbal teas—especially brews of rosemary, wild sage, and dandelion, which are all known for their anti-inflammatory properties—they’re also big on wine, specifically Ikarian wine, which is made without added chemicals. This makes it medicinal: a rich source of resveratrol, a potent antioxidant that can help promote cardiac function and lower the risk of heart disease.
Adds Buettner, “When drinking Ikarian wine with a Mediterranean meal, you increase the absorption of the antioxidants.”
Learn how to slow down.
Consistent stress is linked to chronic inflammation, which increases your risk of developing all sorts of diseases. Interestingly, Blue Zone natives are experts at avoiding and minimizing stress—whether it’s by embracing slow living in the countryside, cutting loose and partying with friends and neighbors, or prioritizing family time over work and money.
Take, for example, the people of Nicoya, who enjoy remarkable longevity despite their region’s economic struggles. They work just enough and relax as they please—because for most of them, life is not about slaving away to earn money; it’s meant to be lived and enjoyed.
Live with purpose.
According to Blue Zones research, living with a purpose or a mission can dramatically increase one’s life expectancy. In Japanese culture, this is known as “ikigai,” which can be translated as “a reason for being” or the reason you get up in the morning. And it’s not all woo-woo: Numerous studies have demonstrated that people who live with a clear sense of purpose tend to have better health and live longer lives.
Nicoyans have their version of this, too, and it’s known as “plan de vida.” This strong sense of purpose guides their lives, especially those of centenarians who, instead of staying idle at home, continue to contribute to the community.
Ultimately, when you’re aware of why you’re here—your calling, your mission, whatever you want to call it—you naturally become more primed to stay on track in the crazy journey that is life.
There are plenty more golden pieces of advice from this docu-series, but I’ll leave it up to you to discover them on your own. And while Live to 100 makes extremely fine educational television, it pays to remember that all the tips and information given throughout the show should not be taken as medical advice.
“Life expectancy is dropping. So how do we fix this?” Buettner asks in the first episode. Answering his own question, he asserts: “I believe it’s not by trying to prevent death. It is by learning how to live.”
True enough, the show sheds light on how to do just that, starting with the choices we make today. Watch it.
