BLUE ZONE EATING

Words: Serena Hodge, Accredited Practicing Dietitian (APD)

Ever wondered what eating pattern it takes to live to 100 years old? The answers might just lie in the diet of those living in ‘Blue Zones’ around the world.

On a quest to uncover the key lifestyle factors that promote longevity, Dan Buettner (Founder of Blue Zones) assembled a team of researchers to identify locations around the globe with the highest concentrations of centenarians (which is a fancy way of referring to people who live to 100 years or older). Five specific locations were identified and collectively coined as the ‘Blue Zones’. Making the short list: Sardinia, Italy; Ikaria, Greece; Nicoya, Costa Rica; Loma Linda, California and Okinawa, Japan.

Once the Blue Zones were established, further research was conducted to understand the lifestyle factors within these regions that might explain longevity. Nine specific lifestyle traits were shared among all Blue Zone centenarians, coined as the ‘Power 9’. No surprise, many of these were related to what they ate. So what can we learn from the eating patterns of the world’s longest-lived? Below, I share four top tips.

1. Pack your plate with plants

Dietary patterns among Blue Zones are 95-100% plant-based. With staples including beans, dark leafy greens, root vegetables, seasonal fruit, nuts, seeds, olive oil and whole grains. Maximising plant foods in your diet boosts your intake of fibre, antioxidants and essential vitamins and minerals needed for optimal body function. It also leaves less room for refined and processed foods, naturally lowering your intake of unhealthy fats, salt and added sugar (which is recommended to be limited to seven teaspoons per day). Thinking of making the switch to plant-based eating? Check in with a dietitian before you get started. Often, I see clients following plant-based diets who are at risk of nutritional deficiency. This is due to lack of appropriate substitutes for animal-based proteins or dairy foods.

2. Minimise meat consumption

On average, Blue Zone centenarians only consume meat five times per month, with one serve equating to the size of a deck of cards. Fish is consumed in moderation; they average a palm sized portion three times per week (local and ethically sourced). Reducing meat consumption lowers your dietary intake of saturated fat, an unhealthy fat that can raise cholesterol levels and increase risk of cardiovascular disease. Regular fish consumption provides your body with healthy omega-3 fats, which can have protective effects against heart and brain health.

3. Swap out the sugary drinks

Blue Zone centenarians keep it simple with drinks. Coffee, tea, water, and wine. That’s it! Regular coffee consumption may reduce age-related cognitive decline; green tea is praised for its anti-inflammatory and antioxidant properties; and moderate alcohol consumption (1-3 small glasses of red wine per day) is linked to longevity. With the key word being ‘moderate’ here – because, no, it doesn’t work the same way if you save the 14 glasses of wine to binge-drink on the weekend instead.

4. Follow the 80% rule

Okinawans in Japan practice Hara Hachi Bu - the Confucian mantra that translates to ‘eating until you are 80% full’. The remaining 20% of fullness is where we have the potential to consume energy above our body’s requirements. This can contribute to excess weight gain; a wellknown risk factor for developing chronic disease and increasing overall mortality risk. Another way to think about this would be eating until you feel comfortably full (rather than stuffed).

Non-diet ways to boost your chances at longevity

Food aside, key lifestyle factors associated with longevity among Blue Zone residents include regular incidental exercise; cultivating a sense of life purpose and belonging; developing social connectedness within the local community; and building strong relationships with family and friends. Practicing regular stress-management (referred to as ‘downshifting’) is also praised for its positive link with longevity. How do Blue Zone centenarians practice downshifting I hear you ask? Well… Ikarians take a nap, Loma Linda Adventists pray, and Sardinians do happy hour (you can find me in Sardinia).

While our (convenience-driven) egotistical modern-day society may not allow us to fully embody the lifestyle of a Blue Zone centenarian, there are certainly things to be learnt from this way of living. Simple steps you could take towards eating for longevity include scheduling a weekly meat-free dinner, kickstarting your own veggie patch, or opting for a homemade dinner with a glass of red instead of a boozy Saturday night out this weekend.

Always consult your doctor or relevant health professional before starting any major dietary or lifestyle change. This article is not intended to provide medical or individualised dietary advice.

Fun fact: The term ‘Blue Zones’ was chosen because during the original research, they drew blue circles on the map when searching for the locations.

Growing up in Devonport in the 90s I saw the Spirit of Tasmania every second day. There’s a distinctive and familiar hum that you can still hear and feel, as the boat slips down the skinny Mersey River.

I’ve watched that boat come in from many angles, but never like the view from the new Novotel Devonport. On our first night in the hotel, I’d just gotten our boys settled into bed when I noticed the boat approaching. Torn between pretending nothing was happening and wanting them to see the boat…nostalgia won out and up they got to watch the boat, adorned with festive lights, sail down the river.

We’re away on a “city break”. I appreciate that Devonport is definitely not a big city, but a little getaway toward the end of the school holidays was exactly what we needed. Beach time, nice food, a few fun activities and a change of scenery.

The Novotel opened late last year and is just across the road from the river. It’s central spot is within walking distance of much of Devonport - right next to the Mall, a lovely walk to the Bluff and near a few pubs and restaurants. One side of the building’s windows face the sea - a direct view down the river out to Bass Strait. Our room is cheery and bright, with a comfortable bathroom and two queen beds.