359: Living Like a Centenarian: Lessons from the Blue Zones

Maya Acosta  00:00

Now you might have heard about those remarkable places around the world where people seem to defy the odds, living not just longer, but better lives. These regions are known as the Blue Zones. And they've been the subject of fascination and study for years. As a matter of fact, Dr. Riz and I created like a four part series on the Blue Zones not too long ago, and I'll make sure that I link those in the show notes. And at the center of this phenomenon is a name that you will soon become quite familiar with Dan Buettner. Dan Buettner is an American author, journalist and explorer, who has dedicated his career to uncovering the secrets behind the blue zones. Today we're diving deep into his latest project, a thought provoking Docu series titled lift to 100 Secrets of the Blue Zones. This Docu series takes us on a journey to the five renowned Blue Zones Okinawa, Japan Ikaria, Greece, Sardinia, Italy Nicoya, Costa Rica and Loma Linda California. But that's not all. Buettner also introduces a Singapore as a potential six blue zone. This is the healthy lifestyle solutions podcast and I'm your host, Maya Acosta. If you're willing to go with me, together, we can discover how simple lifestyle choices can help improve our quality of life and increase our longevity in a good way. Let's get started. And today is Monday. Do you know what that means? Dr. wrist? Yes, ma'am. It means that we have another segment of doctor in the house with Dr. Rizwan Bukhari as the guest expert. In this episode, we'll explore the fascinating insights and lessons from the Blue Zones Docu series that we recently watched. And we'll discuss the patterns that have emerged from these extraordinary places, patterns that could very well hold the key to not only a longer life, but a more vibrant and meaningful one.

Dr. Rizwan Bukhari  02:05

All right, so whether you're looking to make simple changes in your daily routine, or you're simply curious about the science behind longevity and happiness. Stay tuned because you're in for a treat. We're about to unlock the secrets of the Blue Zones and uncover how their habits, diets and lifestyles can change everything.

Maya Acosta  02:20

Now, let's dive straight into the heart of the matter. The habits, diets and lifestyles are the remarkable individuals living in blue zones. These are the individuals who not only reach the coveted centenarian mark, but also do so with vitality and grace.

Dr. Rizwan Bukhari  02:37

That's right, Maya. What's truly astonishing about the blue zone centenarians is that their secrets to longevity are deceptively simple. These are habits that can be integrated into anyone's life, regardless of where you call home.

Maya Acosta  02:49

Absolutely. And that's what makes the blue zones so captivating. They shatter the myth that you need expensive gym memberships, complex diets, or the latest supplements to lead a longer, healthier life.

Dr. Rizwan Bukhari  03:03

Dan Buettner himself has emphasized that most of what we commonly believe leads to long healthy life is often misguided or just plain wrong. So what are these seemingly simple yet transformative habits? Well, let's

Maya Acosta  03:15

take a closer look. These habits are as assessable as choosing a mechanical gadget over an automatic one, or knowing your purpose in life and making a conscious effort to fulfill it every day.

Dr. Rizwan Bukhari  03:29

That's right. It's all about these seemingly small daily choices that can have profound effects on our well being. In fact, as the Docu series points out, the same things that help us live a long and healthy life are the things that make life worth living.

Maya Acosta  03:44

And that's the essence of it, the synergy between longevity and living a meaningful life. So let's break down these habits further and see how they weave into the fabric of the Blue Zone way of life.

Dr. Rizwan Bukhari  03:56

First up, we have make movement a habit. You might be surprised to learn that the people in Blue Zones don't necessarily have expensive gym memberships or follow strenuous exercise routines.

Maya Acosta  04:07

That's right. Many other physical activities of choice aren't even categorized as exercise for example, they engage in activities like chopping wood, kneading bread, making crafts and pursuing hobbies by hand.

Dr. Rizwan Bukhari  04:21

These activities not only keep their muscles and brains active, but also provide a sense of fulfillment. Take for instance, the 102 year old Dora boosters from Nicoya, who still makes real skills by hand, a tradition she's passed on to the next generations. But that's

Maya Acosta  04:35

not all. BlueZone elders walk instead of defaulting to cars as their mode of transportation in Sardinia, the steep inclines of the roads have been correlated with longer lifespans compared to neighborhood towns with flatter roads. Now, I don't know ris. If you remember, a trip I took to Costa Rica, where I told you that I walked from my hotel room to the beach, I saw what I believe was a centenarian that was looking for his dog. Do you remember that story? He had walked 10 Miles looking for his dog. And apparently this happens often.

Dr. Rizwan Bukhari  05:14

Yeah, you I think you told me he runs away quite a bit. The dog probably does it to get his own or some exercise. And don't forget gardening. As we've seen, a green thumb and gardening can help a lower one center of gravity improve balance, because you're always standing up and stooping and bending over and squatting while you're gardening. Gardening is not just rewarding, it's also stress relieving.

Maya Acosta  05:38

So when it comes to physical activity, it's not just about hitting the gym for hours on end. It's about incorporating movement seamlessly into daily life.

Dr. Rizwan Bukhari  05:48

And that's just the beginning. These are just a few examples of how BlueZone centenarians make movement a natural part of their lives. And it's not just about physical health, these activities also contribute to their mental well being. By engaging in these tasks, they keep their muscles and minds active, and the tangible results of their labor provided a deep sense of satisfaction,

Maya Acosta  06:07

absolutely risks. It's about finding joy in creation and taking pride in a job well done. Take for instance, the story of the 102 year old Dora musos from Nicoya, who continues to make oral skills by hand as you previously stated, This tradition has been passed down through generations. And it embodies not only culinary skill, but also a profound connection to a culture. Something else that I like risks about the blue zones is the positive outlook. So let's shift our focus to one of the key aspects that set the Blue Zones apart their ability to maintain a positive outlook on life, even in the face of challenges. It's no surprise that stress management plays a central role in their longevity.

Dr. Rizwan Bukhari  06:54

That's absolutely true. The Blue Zone residents have mastered the art of finding calm amidst life's demands. Their ways of unwinding are not only effective, but also deeply enjoyable.

Maya Acosta  07:05

Indeed, one striking observation is that despite working hard, and often well past the typical retirement age, they prioritize daily activities that help them decompress and manage stress. It's a stark contrast to the common practice of stress inducing activities like mindless scrolling through screens. Not that I know anything about that.

Dr. Rizwan Bukhari  07:29

Instead, they turn to more wholesome and social activities. Socializing is a cornerstone of stress management and Blue Zones, residents spend quality time with family and friends nurturing connections that run deep.

Maya Acosta  07:40

Yes. And when I think about these activities, I think about like how in my family, people socialize a lot within the family structure. So take for instance, the power of dancing, it's not just a form of exercise, it's a way to let loose and enjoy the moment, dancing is a common way for bluestone residents to come together and celebrate life. I often tell you this that in my family dancing was a thing at our family gatherings, I grew up with a love for dancing.

Dr. Rizwan Bukhari  08:11

Another common thread is the presence of faith based communities. Regardless of their domination. People in the Blue Zones tend to belong to such communities and devote time to their respective religious activities. This sense of belonging and spirituality provides a strong sense of purpose and inner peace,

Maya Acosta  08:27

and speaking up purpose. That's another vital component, whether it's called eKey guy in Japan, or planned de vida in Costa Rica, the blue zones have their own vocabulary for the concept of waking up every morning with a clear sense of purpose. And guess what? I know what that feels like. I experienced it every day, do you doctors,

Dr. Rizwan Bukhari  08:51

definitely. I enjoy my own passions. Many, not just my work, but other things as well. So knowing why they get out of bed each day and understanding what they bring to the world gives BlueZone residents a deep sense of fulfillment. This sense of purpose can be a powerful buffer against stress and anxiety.

Maya Acosta  09:08

So when we look at stress management in the Blue Zones, it's about more than just relaxation techniques. It's about crafting a lifestyle that promotes daily moments of joy, social connections, and a profound sense of meaning.

Dr. Rizwan Bukhari  09:23

Absolutely. These are practices that anyone can integrate into their lives. Regardless of where they live. They remind us that managing stress isn't about adding another item to our to do list. It's about choosing activities and connections that bring us genuine happiness and peace.

Maya Acosta  09:37

Yes, absolutely. It's almost like when we go on vacation, and we choose the activities that we want to do, and we just feel happy doing them. Now let's explore the culinary world of the Blue Zones, where food isn't just sustenance. It's a celebration of life and a key to the remarkable longevity. One common thread among these regions is their dietary habits, which are primarily what?

Dr. Rizwan Bukhari  10:03

Plant based? Yeah, that's right, Maya. While many might think that a long and healthy life requires strict and often joyless diets, the Blue Zones tell us a different story. The centenarians enjoy their meals and have a diverse array of culinary delights on their plates.

Maya Acosta  10:20

And one of the defining features of their diets is the emphasis on plant based foods as we said, in fact, up to 95% of their diets consists of vegetables, beans, and nuts. It's a rich and colorful palette of flavors and nutrients that nourish your body and soul.

Dr. Rizwan Bukhari  10:38

Yeah, the dishes they savor are a testament to the variety and pleasure of plant based eating. From the traditional minestrone of Italy to the new coin, three sisters of beans, squash and corn. Their meals are a symphony of tastes and textures.

Maya Acosta  10:51

And those are my favorite combinations. By the way. One other component that sets them apart, for example, in Okinawa, is that they have a say in called hada Hachi Bou, which reminds them to stop eating, when their stomachs are 80%. Full.

Dr. Rizwan Bukhari  11:06

Yeah. And they also practice mindfulness at the dinner table. That means eating slowly, allowing the body to respond to cues and focusing on the food to savor its flavors. It's not about deprivation. It's about savoring every bite.

Maya Acosta  11:19

Absolutely. And I feel like we cover all of these components on the podcast, we talk about intuitive eating, we talk about how this way of eating is not about deprivation. And then when it comes to 80%, full, what we're really saying is eat until you're satisfied or eat until you're no longer hungry. And you and I often talk about fasting that happens to be one of your favorite topics.

Dr. Rizwan Bukhari  11:42

Yeah, so it's not about gluttony and eating till your have to be quote, rolled out of the room, which is certainly not a good dietary habit,

Maya Acosta  11:50

right. So when we talk about eating wisely in the Blue Zones, we're dispelling the notion of strict sad diets. We are not about diet culture. It's about embracing the abundance of plant based foods and finding pleasure in every meal.

Dr. Rizwan Bukhari  12:04

Yeah, these dietary choices not only contribute to their longevity, but also bring joy and satisfaction to their lives. It's a reminder that eating well isn't just about the body, it's about nourishing the soul.

Maya Acosta  12:15

One of the most profound aspects of the Blue Zones is the strength of their social bonds, and the significance that they place on connecting with others. Their genuine connections are not just icing on the cake of life, they are foundational to the extraordinary longevity witness in these regions.

Dr. Rizwan Bukhari  12:35

Yeah, that's right, Maya. In the blue zones, the concept of community isn't just a buzzword. It's a way of life. And it begins with the family family is a cornerstone in the Blue Zones, especially when it comes to caring for and supporting their elders.

Maya Acosta  12:47

And you're going to see all of this in this in the Docu series if you watch it, especially when communities like the Seventh Day Adventist that they talk about in Loma Linda, definitely value community. It's remarkable how ageing family members are kept close by within the family home, ensuring that the generations remain interconnected. This practice has a profound impact on how long they live, for instance, in Sardinia nursing homes are virtually

Dr. Rizwan Bukhari  13:17

absent. And it's not just about family. It's also about the partnerships and manner and marriages. In the blue zones. People invest time and effort in their romantic unions cultivating strong loving partnerships.

Maya Acosta  13:29

And by the way, here at the healthy lifestyle solutions podcast we are starting to bring life coaches who can help us build healthier and stronger relationships. Like Michelle and Dean Yasuda, this emphasis on partnership extends beyond the romantic realm. Having an immediate social circle to depend upon and invest in is crucial to longevity. In Okinawa, for example, some elders form more wise groups of neighborhood friends that may regularly and support each other in times of need.

Dr. Rizwan Bukhari  14:02

It's this profound sense of community and support that makes a real difference in the lives of BlueZone residents. They share life's joys and sorrows with others who genuinely care, creating a safety net that extends beyond the individual.

Maya Acosta  14:16

And I can see how these connections would keep people feeling safe and calm. In times of crisis. When you have a more AI that's there to support you. These connections run deep, and they are an essential part of the fabric of life in the Blue Zones. It's about more than just having people around. It's about having people who truly matter. And people you can lean on, celebrate with and turn to in times of adversity.

Dr. Rizwan Bukhari  14:41

Yeah, and the social bonds are not just about longevity. They also contribute to a higher quality of life. It's a reminder that our connections with others are a source of strength, resilience and happiness.

Maya Acosta  14:52

Oh, yes. And when we talk about connecting with others in the Blue Zones, we're not just talking about socializing. We're talking about building relations. friendships that sustain us, nurture us, and help us thrive throughout our lives. And race. You and I, we work hard at building community here in our area in Dallas. And one of the fun things that we'll be doing September 22, through 24th is camping with a group of people that we know that have the similar values as us. Yeah, I'm really looking forward to that. Yes, I'll share photos on social media. Let's look at the common elements of the Blue Zones. As we've explored the secrets of the Blue Zones, it's become clear that there are common elements that tie these regions together. These are not mere coincidences, but essential factors that contribute to the extraordinary longevity and well being of the residents.

Dr. Rizwan Bukhari  15:43

These common elements are like the threads weaving through the fabric of the Blue Zones connecting them in their pursuit of a long and vibrant life. One of the most striking commonalities is their dietary habits.

Maya Acosta  15:55

Indeed, one of the pillars of Blue Zone living is a predominantly plant based diet, as we've already discussed, and most of these regions up to 95% of their daily sustenance comes from an array of vitamin and protein rich vegetables, beans, and nuts.

Dr. Rizwan Bukhari  16:12

Yeah, it's a diverse and colorful palette of foods that not only nourishes their bodies, but also delights their tastebuds, the centenarians show us that a healthy diet can be both nourishing and enjoyable, dispelling the myth of strict and joyless eating.

Maya Acosta  16:25

Another common thread is natural movement, which we discuss early on Blue Zone residents seem lessly incorporate physical activity into their daily lives. Whether it's manual labor, walking, instead of driving or gardening, they stay active without the need of expensive gym memberships or extraneous workouts.

Dr. Rizwan Bukhari  16:45

And let's not forget the strong emphasis on family and community. Family is the cornerstone of life in the Blue Zones, elders are kept close by. And there's a deep commitment to supporting and caring for aging family members. Oh, yes,

Maya Acosta  16:57

community support extends beyond the family unit as well. People in the Blue Zones invest time and effort in building strong social bonds, whether through partnerships marriages, or close knit neighborhood groups, like the MO is in Okinawa.

Dr. Rizwan Bukhari  17:13

Yeah, the sense of belonging and connection and support creates a safety net that extends throughout their lives. It's a source of strength and resilience that contributes not only to their longevity, but also to their overall quality of life.

Maya Acosta  17:25

So when we talk about the common elements of the Blue Zones, we're talking about a harmonious blend of a plant based diet, natural movement and the nurturing embrace of family and community.

Dr. Rizwan Bukhari  17:37

Yeah, these elements individually accessible to anyone collectively formed the blueprint for a life that not only spans a remarkable number of years, but it's also filled with Vitality, joy and a deep sense of purpose.

Maya Acosta  17:49

Oh, yes, I love talking about the blue zones. And as we wrap up this episode, we want to leave you with a clear understanding of what we've uncovered about the Blue Zones and their extraordinary secrets of longevity, and well being

Dr. Rizwan Bukhari  18:03

Yep, indeed, Maya. The Blue Zones aren't just places on a map. They are living, breathing examples of how to lead a life that's not only longer, but also incredibly fulfilling.

Maya Acosta  18:13

Throughout our discussion, we've explored the remarkable principles that tie these regions together, they serve as a blueprint for a life that's not only marked by the quantity of years, but by the quality of moments.

Dr. Rizwan Bukhari  18:27

Yeah, it's about embracing a diet rich and colorful fruits and vegetables, beans, and nuts. It's about moving naturally, and finding joy in physical activities that bring you happiness. It's about nurturing your connections with family, and it's about building a strong sense of community.

Maya Acosta  18:42

But above all, it's about understanding that the habits of the Blue Zones are not just about adding years to your life. They're about adding life to your years. Do you like that risk?

Dr. Rizwan Bukhari  18:54

Yeah, yeah, it's a great saying. The centenarians show us that living a longer, healthier life is not a distant dream. It's a tangible reality that we can all strive for. We can create our own Blue Zone living right where we are.

Maya Acosta  19:08

Absolutely. So as you reflect on the wisdom of the Blue Zones, consider how you can start making small changes today, changes that not only promote longevity, but also infuse your life with joy, purpose and meaningful connections.

Dr. Rizwan Bukhari  19:23

I think it's important to share this knowledge with those around you Because together, we can create pockets of Blue Zone living wherever we are, and collectively we can make a positive impact on our own longevity and well being

Maya Acosta  19:36

absolutely, friends. As always, thank you for tuning in for another episode of the healthy lifestyle solutions podcast as we journey through the wisdom of the Blue Zones, and remember that the power to lead a longer healthier and more fulfilling life is within your grasp. So if you had not viewed the longevity Docu series by Dan Buettner on Netflix, make sure that you check Get out.

Dr. Rizwan Bukhari  20:01

Until next time, stay inspired, stay connected, and keep living a life that's not just about the quantity of years, but about the quality of moments.

20:10

Absolutely. And thank you again for listening. Goodbye.

Maya Acosta  20:14

You've been listening to the healthy lifestyle solutions podcast with your host Maya Acosta. If you've enjoyed this content, please share with one friend who can benefit. You can also leave us a five star review at rate this podcast.com forward slash H L S. This helps us to spread our message. As always, thank you for being a listener.