"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 on Earth renowned for their high population of centenarians and the exceptional longevity of their residents. These unique communities offer fascinatingly simple insights into lifestyles and habits that can contribute to health and longevity.

Where are 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 residents. The Okinawan diet includes sweet potatoes, soy products, minimal sugar, plenty of green tea, and the maxim "Hara hachi bu"—stop eating when you reach 80% satiety.
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, emphasizing vegetables, olive oil, fish, herbs, and local honey. A midday nap, known as a "siesta," is culturally ingrained and promotes regeneration.
3. Sardinia (Italy): The mountainous region of Barbagia (Ogliastra) in Sardinia is particularly characterized by a high concentration of centenarians. The Sardinian diet is based on locally grown vegetables, legumes, olive oil, and goat's milk products. The local Cannonau grape variety has a high polyphenol content. Thanks to the mountainous landscape, a high level of daily activity is practiced and strong family and social ties exist.
4. Loma Linda (California, USA): This community, home to many Seventh-day Adventists, boasts an above-average life expectancy. Adventists embody a holistic lifestyle that integrates nutrition, exercise, social interaction, and spiritual well-being. The plant-based diet includes whole grains, legumes, nuts, and fruits; tobacco and alcohol are avoided. Regular attendance at worship services strengthens community spirit 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 fare, including beans, corn, local fruits, and vegetables. Drinking hard water rich in minerals can contribute to this. Residents maintain strong social ties and participate in community activities. The way of life is characterized by daily physical labor outdoors, such as farming and livestock raising. Stress is low, and people value their zest for life.

The 5 pillars of the Blue Zones

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

• Diet: A predominantly regional, plant-based diet with an emphasis on vegetables, fruits, legumes, nuts, and whole grains. Meat consumption, especially red meat, is often limited in the Blue Zones, while fish and other seafood are more commonly consumed. The catechins and bitter compounds in green tea, for example, are an important aspect of Okinawa's island food culture.
• Exercise: Natural exercise in everyday life is a common feature. People in the Blue Zones incorporate regular physical activity into their daily routines, whether through gardening, walking, or other traditional activities. Many landscapes are located on islands or in the mountains, where the air is particularly clean.
• 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, whether through regular breaks, meditation, prayer, practicing spirituality, and other relaxing activities. Low stress levels are a key to longevity.
• 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 reduce stress on the body.

These pillars form the foundation of the Blue Zones way of life and are often considered 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. Okinawans enjoy tea consumption, with green tea being particularly popular. It is valued not only for its refreshing taste but also as a beverage closely linked to community and traditional ceremonies.

Green tea in Okinawa culture

The consumption of green tea in Okinawa is deeply rooted in local culture. It is often consumed at social gatherings and plays a central role in the daily rituals of the locals. In Okinawa, green tea is traditionally served in small cups, with tea drinking being a time of relaxation and fellowship.

Symbol of community and tradition

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

Okinawa diet

The reason for the islanders' longevity is, among other things, a diet that differs from the rest of Japan and the rest of the world. Instead of rice, pasta, and grains, sweet potatoes are the main carbohydrate source. Furthermore, the Okinawan diet is rich in leafy greens, seaweed, kombu, soy products such as miso and tofu, with occasional meat and fish consumption. The Okinawan diet contains only 30% of the sugar and 15% of the grains compared to the rest of Japan. Another important aspect of Okinawan dietary culture is the motto "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 "eating until 80 percent full." This principle of mindful eating teaches people to finish their meals before they feel completely full. This approach can help avoid overeating, regulate calorie consumption, and potentially contribute to a longer life expectancy.

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

The combination of "Hara Hachi Bu" and green tea contributes to Okinawa's diet being consumed in moderation and with a focus on healthy foods. These practices are believed to contribute to a communal, long, and happy life.

It's important to note that the Okinawa diet isn't limited to nutritional recommendations alone, but also incorporates other lifestyle factors such as regular physical activity, social connections, and a positive attitude toward life. The holistic approach of the Okinawa diet is certainly one of the keys to the secret of the Blue Zone Okinawa.

The importance of the Blue Zones for all of us

The Blue Zones offer 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.

Final thoughts

At Tigogreen, we are inspired by the traditions and ways of life of the Blue Zones, particularly the role of green tea in Okinawa. We believe that incorporating elements from these long-lasting cultures into our daily lives can contribute to improved health and a longer, more fulfilling life. We invite you to explore the wisdom of the Blue Zones and apply it in our pursuit of a healthy and happy life. May every sip of green tea remind us not only of Okinawa's rich culture, but also of the importance of taking time for community and connection.