Blue Zones and Alcohol: How To Adopt Their Balanced Approach

Imagine a place where people routinely live past 100 , thriving in health and happiness. In these remarkable regions, known as “blue zones,” longevity isn’t just about genetics or good luck — it’s a lifestyle. Alcohol also plays a part in the secret to long life, but not in the way you might think.

Instead of indulging in excess or completely abstaining, people in the blue zones have mastered the art of balance, enjoying alcohol mindfully and with purpose. Let’s explore how we can adopt their approach, savoring the benefits of a life well-lived no matter where we are in the world. 

What Is a Blue Zone?

“Blue zone” is a term introduced by explorer and author Dan Buettner. Along with researchers from National Geographic, the National Institute on Aging, and longevity researchers, he set out to identify areas of the world where people lived longer, healthier lives. Buettner and his colleagues used a blue pen to mark these areas, coining the term “blue zone.” Today, it refers to geographical areas of the world where rates of chronic disease are low and life expectancy is longer than average.

Where Are the Blue Zones in the World?

Buettner and his team’s research identified five blue zones:

• Okinawa, Japan
• Loma Linda, United States
• Sardinia, Italy
• Ikaria, Greece
• Nicoya, Costa Rica 

After identifying these areas, Buettner and his team studied the populations and lifestyles to understand what led them to live longer and healthier lives. One factor the team studied was alcohol consumption. 

Exploring Alcohol Consumption in Blue Zones

Alcohol consumption varies within blue zones. However, they either drink moderately or don’t drink at all. Loma Linda is home to roughly 9,000 Seventh-day Adventists (a Protestant Christian denomination) who do not follow a biblical diet and don’t drink or smoke. 

Other blue zones don’t have any strict rules about alcohol consumption, but practice moderation and consume mindfully, just like they do with their diet. In regions like Sardinia or Ikaria, wine is commonly enjoyed as a part of a social meal. Wine, which is lower in alcohol content to distilled liquor, is sipped slowly, where those in blue zones focus on connection and quality rather than quantity. This mindful approach helps them develop a healthy and balanced relationship with alcohol, preventing excess consumption. This intention doesn’t stop with alcohol. Let’s explore the blue zone secrets to a longer and healthier life to apply them to our own!

Applying Blue Zone Lessons: Develop a Balanced Lifestyle

Aside from an intentional approach to alcohol, researchers found that the health and longevity of those in blue zones may be attributed to their balanced lifestyles. Let’s break down each component:

• A primarily plant-based diet. While most people who live in blue zones aren’t strictly vegetarian, they do follow a primarily plant-based diet. Their diets are rich in vegetables, whole grains, nuts, and legumes. Research on plant-based diets varies, but the focus on whole foods rather than processed foods can play a major role in blue zone health and longevity. Studies have found that eating more than five servings of vegetables and fruit a day as well as reducing red and processed meat can reduce risk of heart disease, cancer, and death.
• Regular exercise. Research also finds that regular exercise is built into the daily lives of those who live in blue zones. For example, those in the Sardinian blue zone live on steep slopes in the mountains, and many raise farm animals. This made exercise more of a habitual activity, rather than one that required a trip to the gym (which may or may not happen given our busy lifestyles). A study on the longevity benefits of exercise found that those who followed the recommended exercise guidelines had around a 20% lower risk of death compared to those who didn’t.
• Adequate sleep. People in blue zones get enough sleep. In many areas, people don’t sleep or wake up at set hours. They sleep as much as their body needs. In some areas, such as Sardinia and Ikaria, folks also include daytime napping into their lifestyle. Research shows that not getting enough sleep increases the risk of heart disease and death.
• A social network. Blue zones have a strong emphasis on community. This promotes authentic relationships and a strong social network, which contributes to healthy mental well-being. It also contributes to positive social influence. For example, if people around us moderate their alcohol intake, we’re more likely to that as well. 
• Mindfulness. Most communities within blue zones are either religious or spiritual. They also tend to have a life purpose. For example, “ikigai” in Okinawa or “plan de vida” in Nicoya translate to “reason to live” or “sense of purpose,” encouraging people to discover what matters to them to live a happy and fulfilling life. This focus on psychological well-being, intention, and stress management is another contributor to increased longevity. 

Now that we know how to live a blue zone lifestyle for a healthier, longer life, let’s get inspired by learning what we have to look forward to when implementing these habits.

Benefits of a Blue Zone Lifestyle

Aside from the obvious longer life expectancy and reduced risk of chronic disease, the blue zone lifestyle has many other benefits: 

• Decreased stress 
• More fulfillment
• Less inflammation
• Improved sleep 
• Better mood 
• Reduced risk of excess weight gain 
• Healthy relationships

As we can see, a blue zone lifestyle has many positives. To live like those in blue zones, we’ll also need to find balance with alcohol. Let’s dive into some practical tips. 

Developing a Balanced Approach to Alcohol

As we’ve learned, people in blue zones drink minimal amounts of alcohol or don’t drink at all. The key to this is a balanced approach, which we can implement through these mindful drinking practices:

• Tracking. Keep track of your intake to get a better overview of your drinking habits.
• Setting limits. Make small achievable goals such as having one fewer drink per week.
• Finding alternatives. Opt for mocktails or identify activities that don’t involve drinking.
• Developing positive coping mechanisms. Alcohol is frequently used as a distraction or escape from uncomfortable thoughts and emotions. Identifying healthy coping mechanisms such as journaling, meditation, and physical exercise can help us avoid alcohol. 
• Identifying positive distractions. Distractions help keep our mind off alcohol, which helps us overcome cravings. Explore hobbies and interests to develop a life outside of drinking.
• Reaching out for support. Developing a balanced approach to alcohol can be difficult, especially after a period of misuse or dependence. Luckily, we don’t have to do it alone. Join communities like Reframe, reach out to family and friends, and explore professional treatment options. 

Finding balance with alcohol is one way we can work towards a longer and healthier future. We may not live in a blue zone, but we can live our own blue zone lifestyle!

Toasting to Balance

Thanks to blue zone studies, longevity and health secrets are being revealed. Researchers are finding that the key to a happy, longer life is a balanced approach to it. This includes a healthy diet, regular exercise, social connection, and intention in everything we do. To adopt the blue zone lifestyle, we also need to develop a healthy relationship with alcohol. Whether we’re quitting or cutting back, blue zones confirm that it’s a positive step in the right direction!