"Blue Zones" and the role of green tea in Okinawa - An insight into the secrets of longevity

Author Nina Ebert, Biologist

Blue Zones are specific regions of the world that are famous for their high number of centenarians and the extraordinary longevity of their inhabitants. These unique communities offer fascinatingly simple insights into lifestyles and habits that can contribute to health and longevity.

Where can I find Blue Zones?

Five Blue Zones have been declared on Earth:

1. Okinawa (Japan): Known as "the island of centenarians", Okinawa is famous for its large number of long-lived inhabitants. The Okinawa diet includes sweet potatoes, soya products, hardly any sugar, lots of green tea and the maxim "Hara hachi bu" - stop eating when a satiety level of 80% is reached.
2. Ikaria (Greece): This remote island in the Aegean Sea is known for its relaxed lifestyle and low rates of chronic disease. The Ikaria diet is based on Mediterranean principles, emphasising vegetables, olive oil, fish, herbs and local honey. Midday naps, known as "siestas", are culturally anchored and support regeneration.
3. Sardinia (Italy): The mountainous region of Barbagia (Ogliastra) in Sardinia in particular is characterised by a high concentration of centenarians. The Sardinian diet is based on locally grown vegetables, pulses, olive oil and goat's milk products. The local Cannonau grape variety has a high polyphenol content. Thanks to the mountain landscape, a high level of daily activity is practised and there are strong family and social ties.
4. Loma Linda (California, USA): In this community, where many Seventh-day Adventists live, an above-average life expectancy can be observed. Adventists embody a holistic lifestyle that integrates nutrition, exercise, social interaction and spiritual well-being. The plant-based diet includes wholemeal products, pulses, nuts and fruit; tobacco and alcohol are avoided. Regular participation in church services strengthens cohesion and mental health.
5. Nicoya (Costa Rica): The Nicoya Peninsula is known for its robust seniors who lead active lives. The Nicoya diet is based on traditional, local Central American food and includes beans, corn, local fruits and vegetables. Drinking hard water, which is rich in minerals, can contribute to this. The inhabitants maintain strong social ties and participate in community activities. The way of life is characterised by daily physical work in the open air, such as farming and livestock breeding. Stress levels are low and people value their zest for life.

The 5 pillars of Blue Zones

The "Blue Zones" are characterised by common features that are considered "pillars" of longevity and health. These pillars were identified by journalist and researcher Dan Buettner and include:

• Nutrition: A predominantly regional, plant-based diet with a focus on vegetables, fruit, pulses, nuts and wholemeal products. The consumption of meat, especially red meat, is often limited in the Blue Zones, while fish and other seafood are consumed more frequently. The catechins and bitter substances in green tea, for example, are an important aspect of Okinawa's island diet.
• Movement: Natural movement in everyday life is a common feature. People in the Blue Zones integrate regular physical activity into their daily tasks, be it through gardening, walking or other traditional activities. Many landscapes are located on islands or in the mountains, where the air is particularly pure.
• Social integration: Strong social ties and a close-knit community are characteristic of the Blue Zones. Community activities, family support and a sense of belonging contribute to mental health and longevity.
• Stress management: People in the Blue Zones often have strategies for coping with stress, be it through regular breaks, meditation, prayer, practising spirituality and other relaxing activities. Low stress levels are a key to a long life.
• Moderate calorie consumption: A common practice in the Blue Zones is the principle of moderate calorie intake, as expressed for example by "Hara Hachi Bu" in Okinawa. This can help to reduce the strain on the body.

These pillars form the basis for the lifestyle in the Blue Zones and are often regarded as guiding principles for a healthy and long life.

The role of green tea in Okinawa

In Okinawa, one of the famous Blue Zones, green tea is an integral part of daily life. The people of Okinawa enjoy tea consumption, with green tea being a particular favourite. It is not only appreciated for its refreshing flavour, but also as a drink that is closely associated with community and traditional ceremonies.

Green tea in the culture of Okinawa

The consumption of green tea in Okinawa is deeply rooted in the local culture. It is often drunk at social gatherings and plays a central role in the daily rituals of the inhabitants. In Okinawa, green tea is traditionally served in small cups, and drinking tea is a time for relaxation and socialising.

Symbol of community and tradition

In Okinawa, green tea symbolises more than just a drink; it is a symbol of community and a bridge between generations. Ancient tea customs and rituals are passed down from generation to generation, with each sip of tea reflecting the rich history and culture of the island.

Okinawa diet

One of the reasons for the longevity of the islanders is their diet, which differs from the rest of Japan and the world. Instead of rice, pasta and cereals, the sweet potato is at the centre of the carbohydrates. In addition, the Okinawa diet is rich in leafy vegetables, seaweed, kombu, soya products such as miso and tofu with occasional meat and fish consumption. The Okinawa diet contains only 30% of sugar and 15% of grains compared to the rest of Japan.

Another important aspect of Okinawan dietary culture is the guiding principle "Hara Hachi Bu" and the consumption of green tea.

Hara Hachi Bu: The term "Hara Hachi Bu" comes from the Okinawan language and literally means "eat until you are 80 per cent full". This principle of conscious eating teaches people to finish their meals before they feel completely full. This approach can help prevent overeating, regulate calorie consumption and potentially contribute to a longer life expectancy.

Green tea: Regular consumption of green tea is another key element of the Okinawa diet. Green tea contains a special group of substances called catechins, which are associated with various benefits. The most important molecule of catechins is EGCG, which Epigallocatechin gallate.

The combination of "Hara Hachi Bu" and green tea helps to ensure that the diet in Okinawa is taken in moderation and with a focus on healthy foods. It is believed that these practices can contribute to a communal, long, happy life.

It is important to note that the Okinawa diet is not limited to dietary recommendations, but also includes other lifestyle factors such as regular physical activity, social connections and a positive outlook on life. The holistic approach of the Okinawa diet is certainly one of the keys to the Okinawa Blue Zone secret.

The importance of Blue Zones for all of us

The Blue Zones offer us valuable lessons about how environment, lifestyle and social structures can contribute to longevity. They remind us that health and well-being are not only the result of our individual choices, but are also influenced by the community and culture in which we live.

Closing thoughts

At Tigogreen, we are inspired by the traditions and lifestyles of the Blue Zones, particularly the role of green tea in Okinawa. We believe that integrating elements from these long-lived cultures into our daily lives can contribute to improved health and a longer, more fulfilling life.

We would like to invite you to explore the wisdom of the Blue Zones and apply it in our pursuit of a healthy and happy life. May each sip of green tea remind us not only of the rich culture of Okinawa, but also of the importance of taking time for community and connection.