It’s no secret that our dietary habits play a role in our overall health. Chances are you’ve heard of the “heart healthy” Mediterranean diet, which actually isn’t one specific diet but more of an approach to eating that people in the Mediterranean region tend to take. Researchers, nutritionists and many in the medical community have touted the benefits of this diet for decades.
More recently, the Blue Zones Diet has come into vogue. Like the Mediterranean diet, the Blue Zones Diet is based on research into what people who live in areas with higher rates of good health and greater longevity are eating. Specifically, the Blue Zones are:
- Ikaria, Greece
- Okinawa, Japan
- Sardinia, Italy
- Nicoya Peninsula, Costa Rica
- Loma Linda, California
For the most part, both the Mediterranean diet and the Blue Zones Diet evolved as a result of the surrounding environment: The terrain dictated what crops would grow best, and people ate what was readily available, including the local seafood.
In general, both emphasize eating mostly a plant-based regimen (vegetables, fruits, legumes, beans, nuts and seeds), with some poultry and/or fish several times a week or month, healthy fats such as olive oil instead of butter or margarine, and whole grains. Some of the dietary habits in the Blue Zones include yogurt, cheese and milk. Some include moderate, regular consumption of wine. Most rely on spices in place of salt, and if red meat is eaten at all, it’s limited to lean, small portions eaten sparingly. Processed foods and added sugar are avoided.
Staying healthier on the way to 100
The Blue Zones, so named by Dan Buettner, a National Geographic explorer and researcher who set out in 2004 to study these communities that produce a disproportionate share of the world’s centenarians, have exceptionally low rates of heart disease, obesity, cancer, diabetes and other chronic diseases.
Of note, researchers have found what people eat in these regions is only one component contributing to their good health and longevity. Just as the environment determines what foods are available for consumption, it also helps to shape the lifestyle of those who live there.
Residents in the Blue Zones and in most of the countries in the Mediterranean region tend to be physically active and spend time outdoors, whether working, playing or simply getting from place to place. They socialize within their communities and value time spent with family and friends. They take time to unwind and have a greater balance between their work and personal lives.
The outlier: Loma Linda
Based on what you’ve read so far, you might be wondering how Loma Linda wound up as a Blue Zone. The answer is not so much as to “how,” but “why.” There’s a large community of Seventh-day Adventists in Loma Linda, and most in the community adhere to a “biblical” diet consisting mainly of fruits, vegetables, nuts, grains and water. Some eat small portions of meat, poultry and fish as well. They don’t smoke. They don’t drink alcohol. Most avoid processed foods, sugar, artificial sweeteners and food additives. Exercise and physical activity are encouraged. As a result, on average Loma Linda residents live about 10 years longer than the current U.S. life expectancy of 79 years.
So, as you can see, while Loma Linda might seem at first like a peculiar choice to include with the other Blue Zones, its Seventh-day Adventist community actually has more in common with the rest of the Blue Zones than with the rest of the United States, at least in terms of lifestyle and eating habits — and health outcomes.
Other currently popular diets
The DASH diet, developed to stop hypertension (which is what the “SH” in DASH stands for), is much like the Mediterranean diet. It recommends eating foods high in potassium, calcium, protein, fiber and other nutrients that lower blood pressure, discourages eating foods that are high in saturated fat or sugar, and restricts salt intake.
The MIND diet combines elements of the Mediterranean and DASH diets and is intended to lower the risk for cognitive decline. Foods thought to be unhealthy for the brain, such as pastries, sweets, fried foods and whole-fat dairy products, are to be avoided. Research has shown that the MIND diet may significantly reduce the risk for Alzheimer’s disease when followed at least moderately well.
The Nordic diet, developed by nutritional scientists in Denmark, is also similar to the Mediterranean and Blue Zone diets in that it calls for eating more fruits, vegetables and whole grains, and less meat. It focuses on using locally sourced and seasonal foods, cooking more at home, enjoying relaxed mealtimes in the company of friends and family, and protecting the environment.
Diets like the ketogenic diet, which consists of 75 percent fats and 20 percent protein, and the paleo diet, which encourages eating a lot of red meat and animal protein while avoiding dairy, grains, legumes and many fruits, may include some healthy foods but they also eliminate others. That can make it harder to get all of the necessary nutrients and harder to stick to the diet for any length of time. Cutting out entire food groups could end up having the opposite effect: making you less healthy instead of more.
Even small steps can take you in the right direction
Fortunately, you don’t have to live in Costa Rica, or Italy, or Greece, to enjoy the benefits of eating and living healthfully. And you don’t have to completely overhaul your daily routine, either. You can make small but significant changes to your diet and lifestyle today that will pay off in the months and years ahead.
Enjoy exceptional dining experiences at Sun Health Communities
All three Sun Health Communities locations are designed to make it easy to achieve your best health, from the health-conscious fare you’ll find in our dining venues to the variety of fitness classes and leisure-time activities available at each. Members of Sun Health At Home have guest privileges at all Sun Health Communities locations and are invited to take advantage of the dining, fitness and social opportunities they offer. Contact us to learn more about our communities.
