Why Do People in "Blue Zones" Live Longer Than the Rest of the World?

1. Okinawa, Japan

Okinawa is the biggest island in a subtropical archipelago south of Japan and is known to be home to the oldest women in the world. Okinawans eat a diet rich in foods such as soybeans, sweet potatoes, mugwort, turmeric, and bitter melon.

2. Sardinia, Italy

Oliastra is a region in Sardinia which is known for being home to some of the world’s oldest men. Many of these men work on farms, eat a low-protein diet, and enjoy red wine.

3. Nicoya, Costa Rica

The Nicoya Peninsula in Costa Rica has the world's second-largest concentration of men surviving to 100 and beyond, as well as the lowest incidence of middle-aged death. Researchers have suggested that part of their longevity is due to their strong religious groups, extensive social networks, and frequent low-intensity physical activity.

4. Icaria, Greece

Icaria has some of the lowest rates of middle-age mortality and dementia in the world. Their greater lifespan has been linked to their traditional Mediterranean diet, which is high in vegetables and healthy fats and relatively low in dairy and meat.

5. Loma Linda, California (USA)

Loma Linda has a community of Seventh-day Adventists who have been shown to have a longer life expectancy than the average American. They live in closely knit communities and eat a strictly vegetarian diet.

1. Whole plant foods

Blue Zone communities mainly eat a plant-based diet high in whole foods and low in processed foods.

Fruits, vegetables, beans, legumes, herbs, whole grains, nuts, and seeds make up the majority of their calorie intake. Such foods contain nutrients such as fiber, antioxidants, vitamins, minerals, and biological compounds that are thought to lower cholesterol, improve blood sugar levels, and reduce the risk of cancer. Plant-based diets are also associated with a lower risk of depression, cognitive decline, and overall mortality.

People in Blue Zones also do not eat many processed foods high in sugar, saturated fats, and chemical additives, which are inflammatory and can lead to chronic diseases such as obesity, heart disease, and diabetes.

2. Portion control

People in the Blue Zones do not tend to overeat. Instead, many of them eat smaller meals throughout the day and avoid eating late at night. 

For example, people living in Okinawa follow the 80% rule, which encourages stopping eating at 80% fullness, which prevents overeating, weight gain, and chronic disease.

3. Minimal meat

Many Blue Zone residents eat meat and fish in addition to their mostly plant-based diet, although not on a daily basis. Animal products are often grass-fed, pasture-raised, or wild-caught and consumed in moderation—meat only a few times per month and fish, milk, and eggs only a few times per week. As a result, animal products in Blue Zone populations are higher in nutrients and lower in dangerous artificial chemicals such as antibiotics and growth hormones.

4. Wine consumption

Many people in Blue Zone regions enjoy a moderate intake of wine (1-2 glasses a day) with friends and family.

Wine intake as part of the Mediterranean diet has been linked to improved disease prognosis and a lower risk of a variety of chronic health issues, including age-related cognitive decline, cardiovascular disease, type II diabetes, and some cancers.

5. Physical activity

People in Blue Zone areas often engage in physical activities such as gardening, walking, and mountain climbing. Although they do not use gym equipment or exercise purposefully, exercise is built into their daily life in their chores and physical labor. The majority stay physically active well into their 90s.

Physical activity is associated with increased psychological health and quality of life, as well as protection against chronic illnesses such as heart disease, stroke, and type II diabetes. Daily exercise is an important aspect of good health and longevity because it enhances toxin breakdown, boosts immunity, and supports bone and muscle health.

6. Sufficient sleep

Blue Zone populations tend to get good sleep, with some waking up with the sun and sleeping when it sets. Some also take daytime naps to refresh and recharge.

Studies have shown that a regular sleeping schedule and getting at least 8 hours of sleep a night is crucial for living a long and healthy life. Lack of sleep is linked to a wide range of health problems such as hormone imbalance, decreased immune function, and mental health issues.

7. Stress management

According to researchers, Blue Zone populations engage in a variety of stress-relieving habits. They spend time outside and in the sun all year, garden on a regular basis, pray or meditate daily, and spend time with family and friends. 

Chronic stress can be devastating to the body, contributing to inflammation and disorders such as heart disease and depression. 

8. Social networks

Blue Zone populations often live in tight-knit communities where they see each other regularly. Often, multiple generations of family live together, with elderly parents and grandparents living with their children and grandchildren, where they help with domestic tasks and childcare. Neighbors are seen as extended family and invited to socialize. 

Studies have shown that older people who have good social support are more likely to have slower cognitive decline than those who are socially isolated. Social connectedness has also been shown to decrease the risk of heart disease, cancer, dementia, and premature death.

9. Spirituality

Blue Zone regions are often religious communities where a sense of spirituality is shared and regular faith-based gatherings occur. Studies have shown that being religious is associated with an increased life expectancy of 4-14 years.

10. Sense of purpose

People in Blue Zones tend to have a sense of purpose. They are comfortable with their existence; they know where they are headed and why they are going there, and they are not in a rush to get there. 

People who have a life purpose tend to be goal-oriented and pursue areas of potential personal growth and development, which can improve their physical and mental health. Studies have shown that having a sense of purpose can boost happiness and self-esteem and even add 7 years to your lifespan.

A study on more than 1,200 older people living in retirement homes or senior subsidized housing facilities reported that having a purpose in life lowers the risk of death from any cause.