Netflix recently released an amazing docuseries called "Live to 100: Secrets of the Blue Zones".
In four episodes, Dan Buettner explores five different communities across the world with extraordinarily high concentrations of centenarians: those who live to be 100 or more. Researchers refer to these communities as "blue zones".
With so many people living above 100, certainly they must be doing something notable, right? What secrets could we learn from these people to live long, happy lives ourselves?
That's exactly what the docuseries explores and exactly what we are going to summarize for you in this article.
The four pillars of longevity that Dan Buettner found were:
1. Natural movement
2. Outlook and purpose
3. Human connection
4. Eating wisely
There is a lot of important detail to be given, so let's dive in.
1. Natural Movement
Natural movement is a key secret of every blue zone.
In Okinawa, people in their 90's and 100's are often seen taking care of their garden for hours a day. They also only have floor mats to sit on, forcing them to stand up from the ground many times a day.
In Sardinia, elderly people are observed climbing the hilly streets of their town to get to one place or another. They aren't driving in cars, they are walking just about everywhere they go.
In Costa Rica, elderly people are chopping their own wood and riding horses to coral cattle, all while being 90+ years old!
In all instances, people are moving naturally throughout the day taking care of chores, running errands, and playing with family members. In the process, they are burning more calories and building leaner muscle throughout the day than what a gym could provide.
Most importantly, these people are able to live independently. Their ability to prevent falls, heart disease, and arthritis comes from their natural movement and allows them to take care of themselves.
Recommendations:
- Choose to take stairs over elevators
- Plan the time to walk to a friend's house rather than drive
- Start a walking group in your neighborhood
- Get a standing desk
2. Outlook and Purpose
You might be surprised to see this on the list, but it is much more impactful than you can imagine.
In Costa Rica, this took the form of taking time to rest and enjoy time with family. Hard work is important, but it is only important if it can enable you to spend more time with those you love. That is the purpose of hard work.
"Ikigai", in Okinawa, is the concept of finding your life's purpose at the intersection of what you love, what you're good at, what the world needs, and where you can pay the bills.
In Loma Linda, a community with a high concentration of Seventh-day Adventists, the people find purpose in service and giving back to others. They know what they stand for and why they are here on Earth.
You might be wondering why this outlook and sense of purpose increases life-spans.
Though the answer is not entirely clear yet, it is thought that people with a purpose for living take better care of themselves, find more social connection (read the next section), and have lower levels of stress, all of which lead to longer, happier lives.
Finding your own sense of purpose doesn’t need to take a religious form if you don’t want it to. It just comes down to understanding your priorities in life and living your life in a way that recognizes those priorities.
Recommendations:
- Find what brings you joy in life
- Find a reason to get out of bed in the morning
- Understand your priorities and what you are working towards
- Arrange your life around the priorities you set
3. Human Connection
There is a loneliness epidemic occurring across the world, and especially in Western nations.
Despite social media, and potentially because of it, people are feeling more disconnected from others than ever before. With this, people are getting less support, experiencing more stress, and having worse health outcomes.
But what is happening in the blue zones? Human connection everywhere you look.
In Loma Lisa and Sardinia, people attend religious services multiple times a week, forming a strong social support net.
In Okinawa, people form “moais", or small friend groups. These friends invest time with one another from a young age with the expectation that these relationships will last for life. They experience joy together and are there for each other during times of financial distress.
In Mykonos, people young and old often gather to eat good food, drink good wine, and dance. They let go the stress of the day and connect with those around them.
These social connections increase joy, provide support during hard times, and help spot ill-health before it progresses too far.
Recommendations:
- Have regularly occurring social events with friends
- Put more effort into connecting with your family members
- Start a club that meets in person and advertise it on social media
- If you have a religion, start attending more regularly
4. Eating Wisely
This is one of the most important but often confusing aspects of longevity.
There is always a new fad or diet that is telling people what they should or should not be eating. Despite this, there are a few things that researchers have consistently told us about diet and nutrition that people in the blue zones discovered long ago.
In Okinawa, people eat a variety of plant based foods with minimal processing. They take what is local and in season as the base of their diet. They also take care to not overeat with their "8 out of 10" rule.
The people of Sardinia eat pasta and drink wine, but both are made with minimal processing and have good bacteria to aid with gut health. They also eat with minimal distractions and take their time while eating, really listening to their body.
In all instances and in all blue zones, people are doing these things:
- Eating plant based diets
- Eating a variety of fruits, vegetables, grains, nuts, seeds, and legumes
- Eating minimally processed foods without additives
- Eating to their needs without over indulgence
These are the exact things dietitians have been recommending for decades and are not likely to change in the future.
Recommendations:
- Choose grocery stores with less processed foods and more produce
- Use ChatGPT to make meal recommendations that use a variety of whole foods
- Pause during meals to see if you really need more food, or if it is time to stop
Conclusion
The secrets of longevity discovered in these blue zones are fascinating; however, all these secrets should feel deeply intuitive.
The more you move, the more you find purpose, the more you connect with others, and the more wisely you eat, the longer your life will be.
But more important than living a long life, you'll live a happy life. You might think that living to be 100 sounds miserable. But if you could be riding horses, taking care of yourself, and playing with great grandchildren like the people featured in the docuseries, why wouldn't you want that?
If you have any other key takeaways from the docuseries, please leave a comment below. We would love to hear from you.