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Do you think you’re doomed by your genes? 

The results of the Danish Twin Study and subsequent research into blue zone communities should give you hope. Your lifestyle and healthy habits play a much bigger role in your longevity than your genes. 

The Danish Twin Study, a project that aimed to determine how influential lifestyle and environment are to human longevity by researching sets of twins born between 1870-1900, found about 80 percent of the average person’s longevity is influenced by environment and lifestyle, and genes dictated 20 percent. 

Studies of communities identified as blue zone communities with a high percentage of residents maintaining health and vitality in their elder years, offer inspiration as well. 

What are Blue Zone communities? 

Blue Zone communities are those areas around the world where people have longer life expectancy, often more than 100 years old, and without significant or chronic disease. The term blue zone was first used by journalist and National Geographic Explorer Dan Buettner in 2004 when he and a team set out to explore geographic locations with high longevity and high quality of life in old age. 

Buettner’s work continued the demographic work done and outlined in the Journal of Experimental Gerontology by Gianni Pes and Michel Poulain. They identified Sardinia, Italy, as the world’s highest region of male centenarians. 

In addition to Sardinia, other areas identified and studied as blue zones include: 

• Okinawa, Japan
• Nicoya, Costa Rica
• Icaria, Greece
• Loma Linda, California

 

Commonalities of Blue Zone Communities

Buettner found nine common lifestyle habits in each of the blue zone communities that he termed the Blue Zones Power 9. Embrace these habits of the longest-lived people who are also healthy in their later years:

1) Move naturally 

The longest-lived people in blue zone communities don’t pump iron. They get their move throughout the day with house and yard work and go from sitting on the floor to standing countless times. They don’t even need to think about movement; it occurs naturally in their daily lives. 

2) Purpose

According to Buettner, knowing your life’s purpose can contribute up to seven years of extra life. Why do you wake up each morning? Be sure you maintain that sense of purpose throughout your life. 

3) Downshift

Everyone has stress. While some stress is good, you need a way to shed stress that causes chronic inflammation, the kind that’s detrimental to your health. Every blue zone community has a way to downshift, whether with a nap, praying, happy hour or remembering ancestors. 

4) 80% Rule

Blue zone communities eat their smallest meal in the late afternoon or early evening, with no snacking afterward. They practice the 80% rule and stop eating when they feel 80% full. 

5) Plant Slant

Most centenarian diets have beans, including soy, lentils, and black, as the foundation. Serving sizes of meat, mostly pork, are 3 to 4 ounces, about the size of a deck of cards, and is only consumed on average five times per month. 

6) Wine at 5

Blue zone communities consume alcohol regularly—but moderately—in the blue zones. They drink 1 to 2 glasses per day with food and friends. 

7) Belong

An overwhelming number of people studied belonged to some faith-based community. Attending faith-based services four times per month extends your life by 4 to 14 years, according to research. 

8) Loved Ones First

Families are always first for centenarians in the blue zone. In these communities, aging parents are in the home or nearby, they have a lifelong partner, and provide their children with love and time. 

9) Right Tribe

The company you keep is really important to longevity as well. Blue zone communities have like-minded social networks and lifelong connections who practice healthy behaviors. 

 

Practice Blue Zone Living

Are you ready to add some blue zone habits into your daily life?

First, dig deeper with Dan Buettner himself in the Netflix series, “Live to 100: Secrets of the Blue Zones.” Travel along with Dan as he visits the five blue zone communities and get inspired by those living vibrant lives even into their 100s. 

Next, make some moves with your diet. The Blue Zones Project features healthy and easy recipes with these free videos that follow the blue zone community diets. These dishes feature fresh fruits, vegetables, healthy oils, and whole grains. 

Learn more about the blue zone healthy lifestyle in Buettner’s New York Times-bestselling books, The Blue Zones, The Blue Zones Solutions, The Blue Zones Challenge, The Blue Zones Kitchen, and The Blue Zones American Kitchen. 

 

At Taylor Pilates and Fitness our instructors focus on helping you move well and feel well so you can live well. Combine Pilates sessions, functional training, and Oov classes to gain the mobility and stability to live a long, healthy, and active life. Set up your session today by calling or texting 303-472-6743 to schedule.