Discover the powerful habits of the world’s longest-living people and learn how to apply them to your own life.
What is a “Blue Zone”?
According to the Blue Zones website, “Blue Zones is the name and trademark used to describe the world’s longest-lived cultures and the common characteristics that explain their longevity.” Blue Zones celebrate the healthy and fulfilling lives that humans can achieve through lifestyle and community.
Where are the original Blue Zones?
- Ikaria, Greece
- Loma Linda, California
- Sardinia, Italy
- Okinawa Japan
- Nicoya, Costa Rica
What are they doing different?
The residents of Blue Zones tend to live longer because of the daily habits and environments support health without requiring extreme effort. Researchers studying these regions found several common lifestyle patterns.
Natural Movement
Instead of putting emphasis on a harsh workout routine, they build exercise into daily routine and that can look like gardening, walking, biking, household chores, and working outdoors.
Plant-Based Diet
Although the Blue Zones do not all follow the exact same diet, there are many similarities in the way they eat. Most people in these regions follow a primarily plant-dominant diet, meaning they eat mostly whole grains, beans, nuts, vegetables, and fruit. Red meat, poultry, and seafood are eaten in much smaller amounts. However, these foods are not completely avoided and are still considered part of a healthy, balanced diet when eaten in moderation. Listed below is the food list that comes from the Blue Zones website:
Strong community and family ties
Social connections play a massive role in the longevity of the Blue Zones. People in these regions tend to live close to family, spend time with friends daily, and support each other in tight communities. According to Stanford Center on Longevity “The benefits of maintaining strong social relationships extend from chronic disease prevention to increased longevity. Evidence has demonstrated that social connection can help people maintain a healthy body mass index, manage blood sugar, improve cancer survival, decrease depressive symptoms, and improve overall mental health. One study, which analyzed data from over 300,000 individuals, found that stronger relationships increased likelihood of survival by 50%. The risk of death due to lack of social connection was approximately equivalent to smoking 15 cigarettes a day and consuming excessive alcohol. Furthermore, weak social relationships posed an even higher risk of death than physical inactivity and obesity.”
Sense of purpose
The people of Okinawa have the concept of “ikigai,” while the people of Nicoya have “plan de vida.” Both of these phrases represent the idea that every person has a purpose in life. Having a reason to wake up each day with a sense of meaning is believed to play an important role in long-term health and longevity.
Ability to manage stress
The Blue Zones emphasize having rituals that help regulate stress. Lower chronic stress has been linked to lower risk of heart disease and inflammation. Some of the ways that the residents of the Blue Zones manage there stress are prayer, naps, spending time outdoors, or enjoying a family meal.
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