8 Longevity Lessons from Netflix’s Blue Zones for a Longer Life
Island in Okinawa. Photo by Roméo A. on Unsplash.
Reading time: 5 minutes
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Introduction
Blue Zones are regions of the world known for high longevity, where people live significantly longer and healthier lives.The term "Blue Zones" was coined by Dan Buettner, a National Geographic Fellow, who identified the following five regions as Blue Zones:
Ikaria, Greece
Okinawa, Japan
Ogliastra Region, Sardinia, Italy
Nicoya Peninsula, Costa Rica
Loma Linda, California, United States (specifically, the Seventh-day Adventists community)
Blue Zones have attracted attention from researchers and health experts due to the unusually high number of centenarians (people who live past 100 years) in Blue Zones and due to the relatively low rates of age-related diseases such as cancer, heart disease, diabetes, or dementia. People in Blue Zones live longer and healthier lives, often surpassing 100 years, with lower rates of chronic diseases.
Given the choice, many of us would wish for eternal life, but in its absence, we can at least strive to live as healthy and long as possible. The 4-episode Netflix series 'Live to 100' follows longevity expert Dan Buettner as he visits the Blue Zone regions to unveil some of the “secret” lifestyle and cultural factors that may be behind the longevity of their residents. The Netflix show showcases remarkable Blue Zones centenarians who are still active and vibrant in their 100s. Some of them are still working; some are riding horses; but above all, most of them seem very happy.
In this post, we review the main takeaways from Netflix’s Blue Zones (Live to 100). For the viewer, the hope is that we can try to understand the lessons to be learned and then mimic some of these lifestyle choices that may enable us to live longer, happier lives.
Eight takeaways from Netflix’s Blue Zones (Live to 100)
Here are ten important takeaways from Netflix’s show. Further below we also provide a more detailed list of individual factors highlighted in each region as potentially contributing to longevity.
1. Sense of Purpose and Outlook on Life.
Centenarians living in Blue Zones tend to have a positive outlook on life. They have a sense of purpose and belonging that is crucial for their mental well-being. They are typically focused on family, friendships, faith, and work that is meaningful to them. The show presented proud centenarians showing off their craft in Okinawa (their “ikigai”) or still riding their horses while herding cattle in Nicoya. Faith was important to many of them - the show presents elders in different locations regularly attending their faith congregations. But most importantly, their positive outlook on life and sense of purpose is grounded in the heart-felt respect and love provided by their family and community.
2. Move Naturally.
The physical activity of Blue Zones inhabitants doesn’t necessarily have to be a formal exercise routine. With the exception of Loma Linda Adventists, who do practice sports, physical activity is generally incorporated organically into their daily routines. They constantly engage in activities like walking, gardening, dancing, or manual labor, which keep them very active without the need of formal workouts. Incorporating movement into daily routines helps maintain mobility and overall health. Residents in Blue Zones often live in steep, hilly areas or use low furniture, both of which promote natural physical activity and strengthen lower body muscles, contributing to their longevity.
3. The Power of Community.
Close social bonds are essential in Blue Zones for reducing stress and promoting longer lifespans. Strong social connections in Blue Zones communities play a vital role in their longevity and overall well-being that stood out in relation to how our modern society is typically structured. People in these communities maintain strong ties within their community, and often go a step further to form formal, tight-knit support networks (e.g., Japanese Moai). Regular social interactions contribute to emotional stability, stress reduction, and a sense of belonging, which are vital for longevity. A study published in the American Journal of Public Health in 2018 found that loneliness was associated with a 50% increased risk of early death. This is very worrisome, given that nearly half (46%) of American adults report sometimes or always feeling lonely, according to a survey conducted by Cigna in 2018.
4. Family First.
In Blue Zones communities, the concept of “family first” is very ingrained in their lives, emphasizing the important role of family ties in promoting well-being and longevity. In Blue Zones, multi-generational households are common and contribute to the emotional health and longevity of their residents, with children, parents, and grandparents often living together, helping each other, and producing strong intergenerational relationships. By prioritizing family relationships and investing in the well-being of loved ones, older individuals in Blue Zone communities cultivate a source of emotional resilience and social support that contributes to their overall health and longevity.
5. Actively Focus on Others.
As we’ve written in a previous post, one of the ultimate sources of a meaningful and happy life lies within ourselves and having a greater sense of responsibility and concern for others. Focusing on others, a common practice in Blue Zones, is a proven strategy to reduce negative emotions and boost happiness and to increase your well-being. This is illustrated throughout the show–whether it is the Loma Linda adventists regularly volunteering in communities nearby or the responsibility that elderly citizens are granted for taking care of the younger generations in Okinawan and Singaporean households.
6. Stress Reduction.
Unsurprisingly, effective stress management is a critical factor in the longevity of Blue Zones residents, helping them live calmer, longer lives. Individuals in Blue Zones develop coping mechanisms and lifestyle practices around physical activity and social interaction that mitigate stress. They generally have a healthy sense of work-life balance and are able to wind down daily. For Loma Linda adventists, there is a formal emphasis on rest and relaxation that includes a weekly day of rest (Sabbath). But more generally, elderly folk presented in the show do not appear stressed. Experts interviewed emphasized the role that technology has in keeping us aware in real time of troubling events that are going on around the world, over which we have no agency. In contrast, consider the mental stability and calmness that arises from local sheepherders in Sardinia when they manage to focus and resolve the problems that arise for them each day. The takeaway is to focus on things within your control.
7. Eat Wisely.
The show presented Blue Zone diets as being primarily plant-based, focusing on nutrient-rich whole foods like fruits, vegetables, grains, and legumes for longevity as important contributors to overall health and longevity. They consume meat sparingly, with the focus on smaller portions of lean proteins. In addition, they incorporate dietary staples like nuts, seeds, and healthy fats such as olive oil. Surprisingly, Sardinian residents ate a substantial amount of carbohydrates; it likely helps to focus on consuming “good carbs” in moderation, i.e., those that present lower glycemic indexes (think of sourdough, rye, buckwheat, or pumpernickel bread). Importantly, it is not only about what you eat, but how much: calorie control, such as the Okinawan practice of “hara hachi bu”, is a vital principle for longevity. It involves stopping eating when you are approximately 80% full, and followers of this practice consider it a key factor contributing to their longevity.
8. The Environment Matters.
In Blue Zones, the environment significantly influences longevity and well-being. The areas shown in the show boast natural beauty and clean air, which foster physical activity, relaxation, and connection with nature. Blue Zones residents thrive in environments that promote physical activity, mental well-being, and longevity through nature and clean air, providing opportunities for walking, gardening, and other outdoor pursuits. While clean air and water in Blue Zones enhance respiratory health, contributing to increased vitality and longer lives, green surroundings are known to lower stress and boost mental health.
Ikaria, Greece. Photo by Christian Burri on Unsplash.
Individual Factors Highlighted Across Blue Zones
For those interested, we provide below the different factors the show gradually uncovers as potentially contributing to the longevity and good health of its residents. Figure 1 presents each single factor found across the different Blue Zones, while Figure 2 attempts to distill this wisdom into higher-level factors we would need to think of if we wish to lead long and healthy lives.
Figure 1. Individual factors arising across different Blue Zones that could potentially contribute to longevity.
Figure 2. Aggregation of individual factors from Figure 1 into higher-level factors contributing to health and longevity in Blue Zones.
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