How to live longer

In the eastern Aegean Sea lies a small, picturesque Greek island named Ikaria. Best known for its azure waters, rocky landscapes, and tranquil ambiance, Ikaria is not just any idyllic destination. It's one of the world's five "Blue Zones" - regions where people live longer and healthier lives than anywhere else on Earth. A significant component of this phenomenon is attributed to the local diet, often referred to as the "Blue Zone Diet."

The Concept of Blue Zones

The term 'Blue Zones' was first used by National Geographic explorer and author Dan Buettner to refer to the world's longevity hotspots. These include Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Loma Linda (California, USA), and, of course, Ikaria (Greece). In these regions, it's not uncommon for people to live active, disease-free lives well into their 90s and 100s. It's noted that they share specific lifestyle characteristics, including a plant-based diet, regular physical activity, strong community bonds, and a sense of purpose.

The Ikarian Diet

The Ikarian diet, a variant of the broader Mediterranean diet, has been studied extensively for its contributions to the locals' longevity and excellent health. This diet is rich in legumes, vegetables, fruits, whole grains, olive oil, and a moderate amount of fish. It's characterized by minimal intake of processed foods, red meat, and dairy products. The Ikarian diet also includes moderate consumption of wine, usually consumed with meals.

Legumes

Legumes are a staple in the Ikarian diet. Lentils, chickpeas, and black-eyed peas are consumed regularly, providing an abundant source of protein, fibre, and essential minerals.

Vegetables and Fruits

Ikarians consume a wide variety of fresh, locally grown vegetables and fruits, including leafy greens, tomatoes, cucumbers, peppers, figs, and citrus fruits. These contribute antioxidants, vitamins, and fibre to the diet.

Olive Oil

Rich in monounsaturated fats, olive oil is the primary fat source in the Ikarian diet. It's used in cooking and salad dressings, providing heart-healthy fats and enhancing the absorption of fat-soluble vitamins.

Fish

Fish, consumed in moderate amounts, supply essential omega-3 fatty acids known for their cardio-protective effects. The Ikarians typically eat small, oily fish such as sardines and anchovies that are high in omega-3s.

Wine

Moderate consumption of locally produced wine, particularly red wine, is part of the Ikarian lifestyle. Wine, consumed sensibly, is known for its heart health benefits, largely due to its polyphenol content.

Lifestyle and Community

Beyond diet, the Ikarian lifestyle contributes significantly to longevity. Ikarians stay physically active, tending to gardens, walking up hills, and performing daily chores. They take mid-day naps, reduce stress, and prioritise social engagements, maintaining strong community connections. This harmonious blend of a healthy diet and lifestyle, in tandem with a sense of belonging and purpose, is the real magic behind the "Blue Zone."

The Takeaway