TikTok has popularized olive oil. Here’s what you need to know.
Ikaria, Greece, is renowned as one of the world’s Blue Zones. These locations are characterized by outdoor activities, simple diets, and strong communities, all of which contribute to longevity. (Leeturtle/Creative Commons. License: https://creativecommons.org/licenses/by-sa/4.0)
The concept of Blue Zones has gained considerable attention, especially on platforms like TikTok, where users are taking olive oil shots, claiming various health benefits and linking them to the Mediterranean diet.
Netflix’s documentary, “Live to 100: Secrets of the Blue Zones,” presented by longevity researcher Dan Buettner, further amplified interest in these lifestyle practices.
Yet, the essence of these Blue Zone communities lies not solely in diet but in daily habits and relationships. Here are five principles that can help you infuse a bit of the Blue Zone lifestyle into your everyday life.
1. Move Naturally Throughout the Day
In Blue Zones, centenarians don’t engage in structured workouts; they remain physically active in their daily routines. A study published in the Journal of Population Ageing notes that longevity is often tied to everyday activities such as gardening, walking, and manual chores.
Tony Kasandrinos, co-founder of Kasandrinos, a Greek olive oil brand, describes his experiences growing up in Niata, Greece, where movement was a natural part of life.
“People were always on the move without adhering to a fitness regimen,” Kasandrinos recalls. “They walked uphill, carried groceries, tended gardens, and engaged in hands-on activities daily,” he explains. “Movement was intertwined with life itself.”
Research supports the notion that physical activities like walking and climbing stairs significantly lower the risk of heart disease and premature death, according to a study from Nature Medicine.
2. Spend Time Outdoors
In Blue Zone communities, exposure to sunlight, fresh air, and nature is integrated into daily life. In Niata, residents naturally spent most of their days outdoors, an intrinsic part of their routine.
Biologically, sunlight helps regulate circadian rhythms and boosts vitamin D production, which is linked to lower chances of depression, cognitive decline, and various chronic diseases.
Dr. Mark Mitchnick, a pediatrician and co-founder of Burnd, emphasizes the importance of sunlight for health and wellness.
“We need exposure to sunlight; it’s integral to our biology,” Mitchnick explains.
Dr. Mark Mitchnick, pictured with his son Malachy, emphasizes that sun protection is about enhancing outdoor enjoyment, not avoiding the sun altogether. (Courtesy of Dr. Mark Mitchnick)
His practical advice is as follows: limited exposure during low UV hours, such as early morning or evening, is generally acceptable without sunscreen. However, during high UV hours, particularly near reflective surfaces, broad-spectrum sunscreen and protective clothing are advisable. Pediatrician Mitchnick also highlights the importance of modeling good outdoor habits for children.
“Children emulate our behaviors,” he points out. “By demonstrating healthy habits, we instill them in the next generation.”
In essence, the message is simple.
“Get outside, enjoy yourself, stay active as your body allows, wear a hat, and apply quality sunscreen,” Mitchnick advises.
3. Recognize That Olive Oil Is More Than a Fad
The Mediterranean diet, widely researched for its longevity benefits, places olive oil at its core.
A 2022 analysis of thirteen long-term studies indicated that individuals who regularly consume olive oil had a 15% lower risk of heart disease and a 17% reduced risk of all-cause mortality, with benefits plateauing at about one and a half tablespoons daily. Yet, there’s a caveat.
Not all olive oils provide the same health benefits. Research, including insights from Kasandrinos, has clarified this long before TikTok popularized it. The health advantages associated with extra virgin olive oil stem from the polyphenols and antioxidants present only in fresh, minimally processed oils. Many options on supermarket shelves lack these essential compounds.
“Fresh extra virgin olive oil has vitality,” Kasandrinos notes. “It presents a vibrant aroma, flavors ranging from grassy to fruity, and often a peppery finish, indicating that beneficial compounds are intact.”
He suggests choosing extra virgin, organic olive oil with a clear harvest date and a single origin to ensure optimal nutritional value, avoiding mass-produced, blended products.
In Greece, Kasandrinos observes, olive oil is not regarded as a wellness fad.
“It’s simply part of daily life, as fundamental as water or bread and is the basis of every meal,” he explains.
People in Greece consume two to three tablespoons daily, and while some might question the olive oil shot phenomenon, Kasandrinos asserts that taking a spoonful is a common practice in Greece.
4. Dine Together
Research into Blue Zones highlights the importance of communal dining as a key element of longevity. In Niata, Kasandrinos fondly recalls that mealtime was never solely about the food.
“Meals were shared with family and neighbors, filled with conversation and no rush,” he reminisces. “Eating real food within a community setting nourishes more than just the body.”
Research supports the idea that social connections are vital, with a 2015 review in Perspectives on Psychological Science revealing that social isolation can lead to early death, with risks comparable to smoking. Shared meals are an effective way to foster connections.
5. Cultivate a Sense of Purpose
In Okinawa, Japan, the term ikigai signifies a reason for being. In Costa Rica’s Nicoya Peninsula, it’s referred to as plan de vida. Although the terminology may differ, the overarching idea prevails across all Blue Zones investigated by Buettner. Individuals who experience long lifespans tend to rise each day with a sense of purpose and usually enjoy strong community ties.
Kasandrinos observed this keenly among the older residents of Niata, which left a lasting impression on him.
“No one was ‘retired’ in the conventional sense,” he observed. “Even in their 80s and 90s, individuals had meaningful responsibilities, whether helping with the harvest, cooking, tending plants, sharing stories, or staying connected with loved ones.”
This finding might illuminate one of the most essential lessons from Blue Zone studies: the importance of purpose, which cannot be replicated through supplements or documentaries. Such fulfillment must be actively pursued.
Avery Newmark covers travel, wellness, events, and trending news for The Atlanta Journal-Constitution. With a dual background in film production and journalism, Avery joined the AJC after a career as a video editor. In her free time, she enjoys film photography and live music. You can reach her at avery.newmark@ajc.com.
