Residents of Blue Zones are believed to have a significantly better chance of reaching 100 years old
Italy, Japan, and Costa Rica may seem worlds apart, yet they share a remarkable connection. These nations are home to three of the world’s six ‘Blue Zones’ – regions where residents are said to have a significantly greater chance of reaching 100 than average US citizens.
But if you’re not fortunate enough to call these longevity hotspots home, there’s no need to worry. Researchers recently explained a potentially pivotal ‘secret’ for residents’ longevity, which focuses on an approach called the ‘80% trick’ or ‘Hara Hachi Bu’.
The dietary principle is probably bad news for anyone keen to eat three generous meals per day. It is believed that some Blue Zone residents might only have a single small meal in the evening, intentionally stopping at about 80% fullness, which is why the practice is named as such.
This approach is believed to ward off the familiar ‘food coma’ sensations that follow overindulgence, whilst allowing inhabitants to remain energetic throughout their day. According to researcher Dan Buettner, the technique originated in Okinawa, one of Japan’s smallest islands.
As noted by the Mirror in 2024, he explained: “The secret to eating in moderation in the long run is emulating the environment and habits of the Okinawan people. There is a significant calorie gap between when an American says, ‘I’m full’ and an Okinawan says, ‘I’m no longer hungry’.”
Previous studies suggest that Okinawans typically sustain a ‘calorie deficit’, consuming around 1,900 calories instead of the usual 2,000 to 2,500, which is associated with a reduced risk of age-related diseases.
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These views are echoed by Dr Deborah Lee, a GP at Dr Fox Pharmacy. She told the Mirror that eating less may even help slow down the ageing process.
“Imagine what 80% of your meal would look like, and aim to leave 20% behind,” she said in a past interview. “Calorie restriction is believed to slow the ageing process. Eating less lowers the metabolic rate.
“With less metabolic processes underway, less oxidation is taking place. Oxidative stress probably underpins the development of many of the chronic diseases we see today – heart disease, cancer, type-2 diabetes and dementia.”
Dr Lee proposed that eating slowly may help follow the 80% rule. Findings from a 2012 study show that slower eating can lead to greater satisfaction and reduced hunger between meals.
She continued: “Nutritionists believe that when you look at your plate, if you eat mindfully, eating slowly and chewing every mouthful thoroughly, you can feel satisfied by eating only 80% of that is on your plate.
“The diet has many benefits. You don’t have to count calories, and no foods are absolutely forbidden. It can fit in with your work and social schedule. You are still eating large amounts of healthy foods and getting good nutrition.”
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