What are Blue Zones?

The concept of blue zones originated from the demographic research conducted by Gianni Pes and Michel Poulain in 1994, as detailed in the Journal of Experimental Gerontology. The study revealed a significant insight: genetics determine only 20% of an individual’s lifespan, while lifestyle choices account for the remaining 80%. In 2004, Dan Buettner, CEO of Blue Zones LLC, embarked on a mission to identify the lifestyle and environmental factors contributing to longevity. Teaming up with National Geographic and the National Institute on Aging, Dan and his team discovered five regions globally renowned for hosting the highest concentration of centenarians. Dan and the cohort of demographers and researchers discovered that all blue zones worldwide adhere to nine specific lifestyle practices known as the Power 9®. These shared habits contribute to the exceptional longevity observed in these regions.

Blue Zones are geographical areas with lower rates of chronic diseases and longer life expectancy. There are five places around the world that have been identified as Blue Zones. These areas are: Loma Linda CA, USA, Nicoya Costa Rica, Sardinia Italy, Ikaria Greece, and Okinawa Japan.

The Power 9

Researchers discovered that in these areas people consistently live to be over 100 years old. Scientists and anthropologists were able to pinpoint nine commonalities in these areas that they call the “Power 9.”

Blue Zone lifestyles are not just about diet or exercise but really focus on overall lifestyle habits. Focusing on Power 9 may promote longevity, happiness, and a sense of purpose. Cities around the world are trying to implement these factors into their communities by making city streets more pedestrian/bike friendly, improving public spaces and schools. Including easily accessible grocery stores and faith-based organizations. Blue Zone lifestyles aren’t just about individual behavior change but a community health change.

Blue Zone Food Guidelines

Blue Zone Diets Across the World

In the blue zones, individuals embrace a diverse array of garden vegetables, preserving the surplus through pickling or drying for continued enjoyment during off-seasons. Leafy greens like spinach, kale, beet and turnip tops, chard, and collards stand out as top choices for longevity. Complementing these with seasonal fruits, whole grains, and beans forms the foundation of blue zones’ diets year-round.

Opting for plant-derived oils over animal fats is a common practice, with olive oil being a prevalent choice in the blue zones. Studies indicate that consuming olive oil can boost good cholesterol levels while reducing bad cholesterol. In Ikaria, middle-aged individuals who consume around six tablespoons of olive oil daily experienced a significant reduction in the risk of mortality.

While meat is part of the diet in four out of the five blue zones, it is consumed sparingly, often reserved for special occasions, as a small accompaniment, or for enhancing flavors. Research suggests that vegetarian Adventists in their thirties may potentially outlive their meat-eating counterparts by up to eight years. Increasing the intake of plant-based foods offers numerous health benefits. Emphasizing beans, greens, yams, sweet potatoes, fruits, nuts, and seeds is recommended, along with incorporating whole grains.

Meat, particularly chicken, pork, and beef, is not a staple in the Blue Zones Diet. Instead, Okinawans showcase a healthier alternative with extra firm tofu, rich in protein and cancer-fighting phyto-estrogens. The moderation continues with fish intake, advised at less than three ounces, up to three times weekly.

Dairy, except for some Adventists, plays a minor role in Blue Zones diets. Goat’s and sheep’s milk products feature in the Ikarian and Sardinian regions, with goat’s milk often consumed in fermented forms like yogurt and cheese.

Across various blue zones, beans take center stage in daily diets, offering a plethora of health benefits. From black beans in Nicoya to lentils, garbanzo, and white beans in the Mediterranean, and soybeans in Okinawa, beans are a common thread promoting well-being. Their high fiber content contributes to digestive health while offering sustained energy release compared to refined carbohydrates. Additionally, beans are a cost-effective and versatile food option, delivering a dense nutrient profile unmatched by other foods.

In tandem with bean consumption, limiting added sugar intake is a key practice in Blue Zone lifestyles. With a recommended daily cap of 28 grams (equivalent to 7 teaspoons), individuals in these regions prioritize natural sugars over added sugars. By consciously monitoring sugar intake, they maintain a balanced approach to sweetness, steering clear of excessive added sugars prevalent in many modern diets.

Social and cultural eating practices are also a big focus as meals are often shared with family and friends, fostering a supportive and stress-reducing environment.

Blue Zone Implementation within Senior Living

Design the Environment for Movement

• Encourage natural movement: Create walkable pathways, accessible gardens, and spaces that encourage low-intensity, frequent physical activity.
• Active design: Minimize reliance on elevators by promoting stair use, offer daily stretching or yoga, and incorporate movement into daily tasks (e.g., gardening, cooking).

Foster a Sense of Purpose (“Ikigai”)

• Life purpose programs: Help residents identify personal goals or roles (e.g., mentoring, volunteerism).
• Engage residents in meaningful activities: Hobbies, arts, intergenerational programs, or contributing to the community’s well-being.

Cultivate Downshifting and Stress Reduction

• Daily routines: Offer meditation, tai chi, nature walks, or spiritual gatherings.
• Quiet zones: Create serene, tech-free environments for reflection and rest.

Implement a Plant-Based Diet

• Healthy dining: Emphasize vegetables, legumes, whole grains, and occasional lean proteins.
• Moderation: Follow the 80% rule (stop eating when 80% full) and offer smaller, balanced portions.

Social Meals:

Encourage communal dining to enhance enjoyment and reduce overeating.

• Create Social and Family Connections
• Social circles (“moai”): Foster small group connections that regularly support each other.

Family involvement:

Design programs and facilities to welcome family visits and involvement.

Support Spiritual Engagement

• Faith and spirituality: Offer access to religious or spiritual services across faiths.
• Community rituals: Encourage practices that promote reflection and gratitude.

Encourage Belonging

• Community integration: Align residents with community values and offer opportunities for them to contribute.
• Resident councils: Let residents shape their living environment and programs.

Operational Best Practices:

• Staff training: Educate caregivers and staff on Blue Zones values and practices.
• Data tracking: Monitor residents’ health, happiness, and engagement to guide improvements.
• Partnerships: Collaborate with local Blue Zones initiatives or wellness-focused organizations

NEXDINE Hospitality

Implementing Blue Zones principles within senior living communities involves designing environments and lifestyles that promote longevity, purpose, and wellness, based on the habits of people in the world’s longest-living regions. Recently one of our partners RiverSpring Living announced their partnership with CaringKind, The Heart of Alzheimer’s Caregiving, and Blue Zones. The goal to launch a bold new wellness initiative to promote healthier lifestyles and reduce dementia-related risk in the Bronx. The RiverSpring team is taking their first steps toward transforming their campus into a certified BlueZone, with a goal to create a place where healthy living is part of the culture.

NEXDINE Hospitality has the ability to support senior living communities through our dining and hospitality programming along with CORFINITY our sister company. NEXDINE’s culinary commitments to create our food from scratch promote the Blue Zone premise and implementation of Live Forward focused on ingredients that support wellness and longevity. CORFINITY ties directly with NEXDINE Hospitality’s approach to wellness within the onsite dining venues, educational opportunities, and technology solutions. We are dedicated to finding functional management solutions for your fitness center.

Conclusion

The diets and lifestyles of Blue Zone populations provide a valuable blueprint for longevity and chronic disease prevention. Emphasizing plant-based nutrition, whole foods, and healthy fats, alongside mindful eating practices and strong social connections, has profound effects on health outcomes. Scientific research continues to support these dietary patterns, reinforcing the role of nutrition in extending lifespan and improving quality of life. Implementing Blue Zones in senior living is about shifting the focus from passive care to active purpose-filled living, helping seniors thrive emotionally and socially.

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References:
Buettner, Dan. (2012). The Blue Zones: 9 lessons for living longer from the people who’ve lived the longest. Washington, D.C. :National Geographic, Buettner D, Skemp S. Blue Zones: Lessons From the World’s Longest Lived. Am J Lifestyle Med. 2016 Jul 7;10(5):318-321. doi: 10.1177/1559827616637066. PMID: 30202288; PMCID: PMC6125071.

Darmadi-Blackberry, I., Wahlqvist, M. L., Kouris-Blazos, A., Steen, B., Lukito, W., Horie, Y., & Horie, K. (2004). Legumes: The most important dietary predictor of survival in older people of different ethnicities. Asia Pacific Journal of Clinical Nutrition, 13(2), 217-220.

Fraser, G. E. (2003). Diet, life expectancy, and chronic disease: Studies of Seventh-Day Adventists and other vegetarians. The American Journal of Clinical Nutrition, 78(3 Suppl), 533S-538S.

Pes, G. M., Tolu, F., Dore, M. P., Sechi, G. P., Errigo, A., Cocco, P. L., & Poulain, M. (2013). Lifestyle and nutrition related to male longevity in Sardinia: An ecological study. Nutrition, Metabolism and Cardiovascular Diseases, 23(12), 212-219.