You may be familiar with the concept of “blue zones,” which are five regions around the world identified by longevity expert Dan Buettner as home to individuals who frequently celebrate their 100th birthdays.

These remarkable areas include Okinawa in Japan, Sardinia in Italy, Nicoya in Costa Rica, Loma Linda in California, and Ikaria in Greece.

During a conversation with Sarah Ann Macklin on the Live Well Be Well podcast, Buettner disclosed that the picturesque Greek island of Ikaria not only features some of the longest-living residents globally but also boasts notably low dementia rates.

“Individuals from Ikaria tend to live around eight years longer [than the average American], with very little to no dementia present,” he mentioned.

Currently, an estimated 6.7 million individuals in the United States are living with Alzheimer’s disease, a figure projected to increase to 13.8 million by 2060, according to the NIH.

In contrast, Buettner shared that when examining the Ikaria population aged 65 and older, they found only three minor cases of dementia among them.

The Mediterranean Diet, Elevated

So, what contributes to their extraordinary longevity? As outlined on the Blue Zones blog, Buettner explained that “the Ikarian diet is the strictest interpretation of the Mediterranean diet,” which heavily emphasizes fruits, vegetables, whole grains, beans, legumes, olive oil, and moderate red wine consumption.

“However, in Ikaria, they consume significantly less fish and meat while incorporating a larger variety of greens,” he added.

“They frequently enjoy approximately a hundred different foraged wild greens and garden varieties such as mustard, chicory, and fennel. These wild greens offer ten times the artery-cleansing antioxidants provided by red wine.”

Healthy Herbal Beverages

Buettner also highlighted that Ikarians often enjoy herbal tea and coffee, which may contribute to their cognitive health in later years.

“Every day, Ikarians consume herbal teas,” he noted. “These are crafted from plants found in their yards, gardens, and the wild, using herbs such as oregano, dandelion, sage, and rosemary.”

A 2023 study indicated that regularly drinking tea (green or black) is linked to a 29% reduction in the risk of developing dementia. Additionally, a 2024 study suggested that South African rooibos tea may alleviate symptoms associated with Alzheimer’s disease.

Buettner also pointed out that the beneficial effects of Ikaria’s herbal teas are likely due to their anti-inflammatory properties and mild diuretic characteristics.

“Diuretics are typically the first medications prescribed for high blood pressure,” he explained. “They help maintain low blood pressure, facilitate sodium excretion, and keep arteries clear, promoting better blood flow.”

A 2013 study suggested that using diuretics may lower the risk of Alzheimer’s dementia by at least 50%.

The Coffee Advantage

During the podcast, Buettner emphasized the role of coffee in the Ikarian lifestyle. He noted that they regularly consume “generous amounts of coffee.”

A 2010 study followed participants for an average of 21 years, revealing that those who drank 3 to 5 cups of coffee daily during midlife had a 65% lower risk of developing dementia and Alzheimer’s later in life.

Furthermore, individuals who consumed a combination of 2 to 3 cups of coffee alongside 2 to 3 cups of tea each day, as shown in a 2021 study, experienced a 30% reduced risk of stroke and dementia compared to non-consumers.

Adopt the Ikarian Lifestyle

Beyond their love for coffee and tea, Buettner identified several lifestyle factors that contribute to the longevity of Ikarians, including strong social connections and natural physical activity.

“Ikarians face significantly lower levels of loneliness and depression compared to Americans,” he stated, adding, “Individuals struggling with depression are 50% more likely to develop dementia.”

Additionally, the mountainous terrain of Ikaria ensures that even casual outings, like grocery shopping, provide beneficial exercise. “Residents engage in consistent, low-intensity physical activity throughout the day,” he explained. “This contrasts with American habits, where people often believe they can compensate for long hours of inactivity with a brief gym session.”