6 Lessons From People Living in Blue Zones

by Kunal K June 24, 2022

Blue Zones are the five regions where people regularly live to be over 100 in good health. Even though the Blue Zones span the globe, there are some diet and lifestyle habits they all have in common—including several that directly affect the gut.

Let's take a looks at some of them.

1. Eat fiber-rich foods

Whole grains, nuts, veggies, beans, and fresh fruit - all of these foods are popular among people in the Blue Zones. Fiber-containing foods are rich in prebiotics that feed good bacteria in the gut and help maintain a healthy microbiome.

2. Take care of your oral health

Brushing and flossing your teeth regularly reduces the risk of body-wide inflammation. Our mouth is home to 700 species of bacteria, including harmful ones that can be linked to a variety of inflammatory diseases including Alzheimer's [Source] and cardiovascular diseases [Source] - number one cause of death in Australia.

3. Make fermented foods a part of your diet

Regularly consuming fermented foods helps feed the good bacteria in the gut and crowd out the bad guys. Foods like sauerkraut, kimchi, sugar-free yogurt, tempeh, kefir and kombucha are a great natural sources of probiotics - live microorganisms that inhabit the microbiome.

4. Consume foods with polyphenolic compounds

Polyphenols are active compounds that are packed with antioxidants and help protect the body from harmful free radicals including ultraviolet rays, radiation, and some pathogens.

Polyphenols are found in plant‐based foods and beverages such as coffee, berries, nuts, spinach, and dark chocolate. Curcumin, another widely studied polyphenol from the turmeric plant, has also gained interest as a caloric restriction mimetic and can boast anti-aging properties.

Apple peel powder not only contains polyphenolic compounds that exhibit strong antioxidant activity but also serves as a prebiotic source. Polyphenols from red whole fruits are a great food for the good bacteria in your gut.

5. Season your food with garlic, turmeric, and ginger

The ginger-garlic-turmeric is an immunity-boosting combo thanks to the anti-inflammatory properties of each plant. Cooking with this trio (either separately or together) on a regular basis will benefit your body and your meals.

People in Okinawa (one of the five Blue Zones) have commonly used shell ginger for many years. Studies have shown that ginger contains abundant bioactive phytochemicals, with striking anti-obesity, antioxidant, and anti-aging properties. [Source]

6. Say no to artificial sweeteners

Population in the Blue Zones don't consume much sugar, nor do they substitute it with artificial sweeteners.

Frequent sugar intake can promote systemic (low grade) inflammation which has many-fold deleterious health effects, in addition to providing excess energy.

Honey is a go-to sweetener for people in the Blue Zones. For instance, Ikarian honey makes the best sugar alternative thanks to its antibacterial, antimicrobial properties, and high content of antioxidants.

Over time, these small habits have a big effect.

Read more about the Blue Zones in the "The Blue Zones Challenge: Your Guide to a Healthier, Happier, Longer Life " by Dan Buettner.