Ikaria: Blue Zone of Longevity
The Island Where People Forget To Die
Geoff D’Arcy Lic. Ac., DOM.
Ikaria is an isolated, craggy Greek island with herb-scented pine forests, that lies 30 miles off the coast of Turkey in the cerulean waters of the eastern Aegean Sea. Named after Icarus who flew too close to the sun and fell to his death in Ikaria. First settled around 7th century BC, its people learned how survive plagued by pirate raids, and Persian, Byzantium, Ottoman and Crusader occupations. By the Middle Ages, Ikaria was almost entirely cut off from the rest of the ancient world. The islanders could not rely on regular supplies from boats, and this produced a people of great resilience. Today, the worst invasion Ikaria faces is when its small population of 8,500 people swells to 90,000 with the influx of tourists in the months of July and August. Until the 1960’s, Ikaria was vastly neglected by the Greek state and left to care for itself. It is still one of the poorest regions within the EU, and because of its isolation in the late 20th century, Greek authorities used the Island to exile communist and free-thinking dissidents. The Communist presence gave Ikaria a nickname of “red rock” and the infusion of these exiles contributed to its culture of free-thinking, individualistic and a humbly creative local cultural identity.
Ikaria, however, has gained some fame as a designated “Blue Zone”. A Blue Zone is a term coined by Dan Buettner, in his work for National Geographic, that identifies five geographic regions of the world where people live exceptionally long and healthy lives, due to specific lifestyle factors.
Thirty-three percent of Ikarians live past 90 years old; they live a healthier 10 years longer than Americans and Europeans. They have half the rate of heart disease, much less cancer, and remarkably, almost no cases of dementia, as they stay sharp and healthy right up to the end of their lives.
Experts tell us genes are responsible for only 20% of the factors contributing to longevity, leaving the remaining 80% due to lifestyle factors that affect aging and health-span. I have explored these factors of longevity in prior articles, (please see: https://www.darcywellness.com/pillars-of-longevity-program) looking at research and having made visits to two other Blue Zones, but what really impressed me about our Ikarian visit was the dimension pertaining to “relational health”.
Relational Health. Ikarians are hospitable and warm-hearted by nature, with deep historical roots within their cultural heritage. Historically barraged by pirate raids and constant oppression from occupation by foreign forces, has shaped their cultural resilience and strengthened their sense of community and connection with others. The importance of support from friends and family has shaped the island’s culture into a resilient and compassionate community with exceptionally strong relational health. To this, add the challenging environment of Ikaria’s rugged terrain and isolation, and you see that a very strong sense of self-sufficiency has evolved. As a poor Island, it was impossible to import anything, and thus, the islanders rely on each other for survival, whether it’s through farming, fishing, or craftsmanship. This interdependence extends to welcoming guests and exiles, as they understand the value of mutual support.
Mental Health. Mental resilience is the capacity to recover quickly from emotional distress. It’s like a mental elasticity that allows us to rebound from setbacks. Ikarians avoid unnecessary stress and anxiety. They don’t set rigid appointments, allowing life and time to flow naturally. They enjoy a relaxed pace of life, finding joy in simple pleasures. We encountered a guide who refused to commit to a date or time for an herb walk before we arrived, saying when we pressed him, as we had a limited time, he replied, “…it’s not the Ikarian way…” Unlike the hurried pace often seen in the US or Europe, Ikarians embrace a more relaxed approach, where time is a friend, not a measure or a restriction. They care much less about rigid schedules and much more about enjoying each moment. Conversations over Greek coffee or local wine can stretch for hours,
We observed and began to enjoy this different approach to time. Their relationship to time is just different in the sense that you don’t carve it up into small sections. When making plans, Ikarians use phrases like “see you in the morning, afternoon, or evening.” Lunch might start at 1 or 2 p.m. and continue leisurely into the evening. Their lifestyle emphasizes low stress, physical activity, social connections, and ...naps. “In a Greek study that investigated the lifestyle of the Ikarians, they noted that all participants that were over 90 took daily naps. In Greece they have a word, “mesimeri,” which means midday, describing the time between 2 -5 pm; but it also has another meaning: quiet time” (Elena Paravantes). This allows for the daily downregulation of the fight-or-flight sympathetic nervous system, allowing the elasticity of the nervous system to rebound.
Physical Health. Ikarians have always had to be a very self-sufficient people, mainly shepherds, farmers, fisherman, shop owners and craftsmen. They farm their own land, cut into rocky terraces, with most households growing their own supply of organic fruit, vegetables and herbs. With such a steep mountain terrain there is no need to go to a gym, because just visiting a pal in the next village for a cup of herb tea, shepherding your goats, tending your garden, or visiting a café for a glass of wine at the end of the day, gets you lots of continual daily exercise.
The Mediterranean Diet is what everyone focusses on when speaking about Ikarian longevity, often unaware of the importance of the mix of relational, mental and physical health from this unique culture. The Ikarian diet is described as a “variation of the Mediterranean diet”, and, it is in fact the Greek diet, 30-50 years ago. We were told that modern “Greek” food such as souvlaki, moussaka, kebabs, and gyros, are really not true Greek cuisine. The food we experienced on the island was loaded with fresh vegetables and fruits, fish, beans, olives, and yogurt.
George Karimalis and his wife Elen, teach Ikarian Healthy Cooking at their Kalamaris Winery and Farmhouse
The Ikarian diet, like the broader Mediterranean diet, plays a significant role in the remarkable longevity and well-being of Ikarians. It’s very high in plant-based, locally grown wild greens, vegetables, fruits, legumes, herbs and whole grains. And of course, nuts, seeds, and plenty of olive oil on everything. These ingredients are the foundation that provides us with delicious healthy fats and lots of antioxidants. They eat only small amounts of meat and dairy, with red meat limited to just a few times per month. Poultry and fish are consumed in moderation. Goat milk, yogurt and cheese are part of the diet but also in small quantities. And, in Ikaria you will find some of the healthiest honey in the world. Their diet reflects what is available in each season, connecting them to the natural rhythms of the island. The Ikarian diet avoids processed sugar, white flour, and other refined, processed foods.
These anti-inflammatory foods support overall health and well-being. They love to consume lots of longevity-promoting herbs, added in surprisingly large amounts into their cooking and into amazingly fragrant teas throughout the day. Rosemary, for instance, is rich in polyphenols and supports gut health and overall vitality. Some famous herbs of Ikaria include chamomile, spearmint, peppermint, sage, oregano, and rosemary, dandelion, pennyroyal tea, fennel seeds, wild marjoram and mint. While driving through the Island in summer the smell of wild fragrant herbs wafted through the forests into our car.
Ikarians find joy in simple things: sharing meals and celebrating life. It seems that all this is consumed leisurely with family or friends, in a super relaxed way. And let’s not forget Ikaria is also honored as the birthplace of Dionysus, the god of wine, so of course there’s often locally grown, organic wine, full of antioxidants involved with the meals. And lots of village festivals to celebrate.
Thermal Springs have been famous in Ikaria since the 1st century B.C. Set in the picturesque village of Therma, nestled in the bottom of a ravine where the hot springs meet the beach, it is a known center for hydrotherapy. For thousands of years, the sought after thermal springs have enhanced the island’s health reputation. The one we visited was mentioned in historical texts and archaeological remains of Roman baths. The essential elements in Ikaria’s therapeutic radioenergic hot mineral springs are saline radium and radonium. These elements have been geologically diluted in the springs. The therapeutic effects are primarily delivered through inhalation while bathing (90%), with the remaining absorbed through the skin. It was fun and really felt great reducing inflammation in my knees.
On our last night, we had dinner in a quaint small harbor perched on a boat ramp a few feet from the soothing rhythm of lapping waves. We ate on an improvised table, overspilling from a small restaurant hosting traditional Ikarian music. We raised a toast of new Ikarian wine over a table of delicious food…… “to living longer and healthier!”
If you go…
Consider traveling before July 15th or after September 1st as the Island is flooded with tourists and at full capacity from mid-July and through the end of August.
Getting there: There are direct flights to Ikaria from Athens, and also ferries over from Athens (8 hours) and other Greek islands and Turkey, if you like Island hopping
For the herb walks, and hiking (expect an Ikarian time relaxed response :_)) There are excellent hiking trails for all levels. You can arrange an extended 1 to 3 day hike with a guide.
https://ikarianfootprints.com/
Karras Star Hotel: For only 75 euros per night, you can get a great room with a sea view. (On North Coast) The owner Effie and staff were so friendly and helpful, the hotel has a great yoga Shala, wonderful pool, great breakfast, and can accommodate courses www.karrasstarhotel.com
The Egg yoga studio and massage: Close to Karras Star hotel, and their website is a great resource for Island info.
https://www.the-egg-greece.com/the-island
Festivals and dance: Sadly, we missed the wonderful small village festival parties…plan ahead and map out the location beforehand.
http://www.island-ikaria.com/activities/Ikarian-Panagiria
Cooking Lessons: George and Ellen Kalamaris are featured in Dan Beuttner’s, Blue Zone Kitchen cookbook. We had an excellent lecture, a hands-on cooking lesson in a great kitchen, followed by a wonderful meal with local wine on a terrace overlooking the sea!
http://www.island-ikaria.com/activities/Cooking-Lessons
Activities:
https://karrasstarhotel.com/activities/
Thermal Springs: Well worth going, they give 20-minute appointments, so make an appointment ahead of time. The spring is over 2 thousand years old, it can be helpful to go with a guide.
https://www.greeka.com/eastern-aegean/ikaria/sightseeing/ancient-spa/
Thea’s Inn: local authentic restaurant.
Honey and Skincare: Rahes ethnobotany hiking tour.
https://www.facebook.com/synempelab?mibextid=LQQJ4d
Car: A car is helpful for small local outings. Taxis are available but might not be time sensitive. :) Speak with Effei at Karras Star Hotel, as it is better to have a local arrange it. If driving narrow mountain roads with sheer drops to the sea, and speedy locals whizzing by, might not be to your liking, you can arrange for a guided car tour with Voula as Ikarian Activities, for a stress-free experience!
eBikes: For the brave-of-heart, roads are a little dangerous to new tourists.
Guided Tours: Ikarian Activities, Voula.
https://www.ikaria-activities.com/