significant anti-inflammatory activity and
this local wine has two to three times more
of them than other wines.
The Sardinian lifestyle includes a positive
attitude towards elders, close ties to friends
and family, and plenty of time devoted to
laughter. Evidence shows people who have
strong social networks and enjoy a regular
laugh experience lower rates of depression,
suicide and stress. The people in blue
zones live not only longer lives, but happier,
healthier ones.
The longest healthiest years in
the world – Okinawa, Japan
If you are going to live a long life you want to be
able to enjoy those years and that’s exactly the
case in Okinawa. Okinawans have the longest
disability-free life expectancy and the oldest
living female population in the world.
The majority of the Okinawan elders still live
a traditional way of life – they eat a plant-based
diet, engage in regular low intensity physical
activity (gardening and walking), spend a lot
of time with friends and family, and maintain a
strong sense of meaning in life.
Almost all Okinawan centenarians grow a
garden and harvest vegetables, herbs and
spices with antioxidant, anti-inflammatory,
anti-microbial properties such as mugwort,
ginger and turmeric.
Their modest plant-based diet includes
foods rich in soy, like tofu and miso soup.
Flavonoids in tofu have cardio-protective
properties and fermented soy foods
contribute to a healthy intestinal microbiome
(good bacteria in your gut).
Okinawans are also one of the only human
populations that purposefully restrict their
energy intake by keeping to a principle of ‘Hara
hachi bu’ – eat until you are 80 per cent full.
Does faith equal a longer
life? – Seventh-day Adventist
community, Loma Linda,
California
The average Seventh-day Adventist lives
four to ten years longer than the average
Californian. Loma Linda University Medical
Center has been studying the Adventists for
approximately 50 years, and the evidence is
that diet and lifestyle play significant roles in
their exceptional longevity. Loma Lima is home
to 9,000 Seventh-day Adventists, who practice
a healthy diet and lifestyle as part of their faith.
The Adventists that live the longest and
have a significantly reduced risk of lifestyle
diseases eat a light, early dinner and follow
a vegetarian diet with two or more servings
of fruit per day, legumes three times a week,
and nuts at least five times a week.
The Adventist health study research also
suggests that drinking at least five or six
glasses of water a day could reduce the risk of
fatal heart attack in men by 60 to 70 per cent.
The lowest rates of middle-age
mortality – Nicoya Peninsula,
Costa Rica
Costa Ricans have the lowest rates of
middle-age mortality in the world and the
second-highest convergence of males aged
100 or above. Out of the total population in
Costa Rica, the majority of centenarians are
located in the Nicoya Peninsula. In Nicoya,
people not only live a longer life, but die of
cancer at a rate 23 per cent lower than the
rest of the country.
Similarly to other blue zones, Nicoyans are
family and faith-oriented, with strong social
networks. They have a ‘plan de vida’ (reason
to live) driving their positive outlook and active
lifestyle. Nicoyans eat a plant-based diet,
comprising corn, rice, garden vegetables and
vitamin C-rich fruit. They supplement this
with eggs and a small amount of pork. Most
of their food is consumed in the day, with only
a light meal in the evening.
A unique attribute of this blue zone is
the calcium- and magnesium-rich water.
The consumption of hard water may be a
protective factor against heart disease and
bone fractures.
A population almost free of
dementia and chronic disease –
Ikaria, Greece
In Ikaria, Greece, people live on average 10
years longer than those in the rest of Europe
and America – around one in three Ikarians
lives into their 90s. This population is almost
entirely free of dementia and chronic disease.
Similarly to other Blue Zones, Ikarians walk
and garden throughout the day, place high
value on fostering social connections with
family and friends, avoid smoking and make
time for rest. They eat a Mediterranean-style
diet with lots of fruit and vegetables, whole
grains, beans, potatoes, olive oil and moderate
amounts of wine. In addition, they drink goat’s
milk and herbal teas – oregano, rosemary,
sage and thyme – with anti-inflammatory
properties. As Greek Orthodox Christians they
fast for almost half the year, reducing calorie
consumption by about 30 per cent.
A Blue Zone recipe for longevity?
Observing the blue zone communities it is
clear that no single thing can explain longevity.
The centenarians owe their long lives to a
combination of genes, geography, culture,
diet, lifestyle and outlook. There is even
variation in each group’s lifestyles and diets.
There are, however, practices that are
consistent across all of the Blue Zone
communities that may provide insight into
living a longer healthier life.
People in the Blue Zones nurture strong
social networks, belong to faith-based
communities, and have a strong sense of
purpose. They take time out to unwind, and
incorporate daily, natural physical activity
into their lives. Their diet is mostly plantbased, with plenty of seasonal vegetables
and fruit, and a variety of beans, nuts, and
grains. They eat in moderation and consume
most of their food early in the day.
These people who live well into their 90s
and 100s haven’t cut out carbohydrates,
adopted the paleo diet, banned dairy and
grains or taken supplements. They eat an
unprocessed plant-based diet in moderate
portions without strict dietary rules. They
live in a supportive community with a sense
of purpose and take time out to relax. They
move naturally and are happy positive people.
They love life and life loves them back.
For references read this article at
fitnessnetwork.com.au/resource-library
Shivaun Conn is an accredited practising dietitian
and director of Discovery Health Coaching.
discoveryhealthcoaching.com
INSPIRING GREATNESS
10 TO 12 APRIL 2015
MELBOURNE CONVENTION & EXHIBITION CENTRE
Experience Shivaun’s nutrition and lifestyle expertise at FILEX
• Live long and prosper: lessons from the world’s oldest and healthiest people (B2N)
• Positively influence clients’ nutrition choices (C2M)
• Eat right for every stage of life (C3L)
Head to filex.com.au to check out the session details, full program info and to
register for the best weekend on the fitness industry calendar!
NETWORK AUTUMN 2015 | 21