By Alicia Jerome MS, RD, LD
Blue Zones are regions of the world where people live significantly longer, healthier lives, often reaching ages well into their 90s and beyond. These areas share common lifestyle traits like plant-based diets, regular physical activity, strong social connections, and a sense of purpose.
While the core principles of these communities have remained consistent over time, including reliance on traditional diets and natural movement, some face challenges from modernization and global influences that threaten their unique practices.
As interest in these regions grows, many wonder if it’s possible to create man-made "Blue Zones" by adopting their principles. While replicating the exact conditions may be difficult, intentional efforts to integrate these habits into urban environments and individual lives show promise for fostering longevity and well-being.
What we’ve learned from those who live the longest:
- Sardinia, Italy - The traditional Sardinian diet includes whole grains, beans, vegetables, fruit, olive oil, and omega-3-rich pecorino cheese, with meat saved for special occasions. Strong family values in Sardinia provide support and reduce stress, while grandparents offer love and guidance, promoting healthier children and potentially longer lives. Daily walking, especially in the island's hilly terrain, improves cardiovascular health and strength. Moderate red wine consumption, particularly Sardinian Cannonau, helps lower stress and supports heart health, while daily laughter gatherings among Sardinian men help reduce stress and lower the risk of cardiovascular disease.
- Nicoya, Costa Rica - Nicoyan centenarians thrive with a strong sense of purpose, supported by family and community, while their traditional Mesoamerican diet of beans, corn, and squash, along with a light early dinner, contributes to their longevity. The high calcium content in local water supports bone health, and regular sun exposure aids in vitamin D production. Nicoyans stay active with physical work like gardening and cooking, which promotes overall health, while their deep connection to Chorotega heritage helps manage stress. Regular social interactions with neighbors foster well-being, making their lifestyle one of the most effective patterns for longevity.
- Loma Linda, California - Adventists maintain healthy lifestyles by focusing on family, faith, and community, with the 24-hour Sabbath helping reduce stress, strengthen connections, and encourage exercise. They also tend to have healthier BMIs and benefit from regular low-intensity exercise, such as daily walks, which lower the risk of heart disease and cancer. Spending time with fellow Adventists fosters well-being, while eating nuts regularly reduces heart disease risk and adds years to their lives. Many Adventists follow a vegetarian or vegan diet, consuming foods that help prevent cancer and promote longevity. Eating a light dinner early aids sleep, lowers calorie intake, and supports a healthy BMI, while drinking sufficient water helps reduce the risk of heart attacks. Adventists also find purpose and combat depression through volunteerism, contributing to a sense of well-being.
- Ikaria, Greece - The longest-living Ikarians stay active by gardening and walking on their island's steep terrain. Their Mediterranean diet includes fruits, vegetables, whole grains, beans, and olive oil, with an emphasis on potatoes, greens, and beans. They also drink herbal teas made from wild rosemary, sage, and oregano, which help lower blood pressure. Regular naps, which reduce stress hormones and allow heart rest, are linked to a 35% lower risk of heart disease. Ikarians' religious fasting, which reduces calorie intake, is shown to slow aging and improve health. Strong social connections with family and friends are vital to their well-being and longevity.
- Okinawa, Japan - Older Okinawans maintain a strong sense of purpose with clear roles and responsibilities that keep them feeling needed well into their 100s. They follow a plant-based diet rich in nutrient-dense, low-calorie meals like stir-fried vegetables, sweet potatoes, tofu, and bitter melon. Their diet also includes soy-based foods, such as tofu and miso soup, which promote heart health, cancer prevention, and gut health. Nearly all Okinawan centenarians have grown or once grew a garden, which provides physical activity and stress relief. They form close-knit moai groups that offer emotional and financial support, reducing stress through companionship. Daily outdoor time ensures they maintain optimal vitamin D levels. Active through walking and gardening, their practice of sitting on tatami mats helps build strength and balance. Okinawan gardens are filled with medicinal herbs like mugwort, ginger, and turmeric, consumed daily for their health benefits. Older Okinawans are known for their warmth and generosity, often sharing tea, snacks, and life stories with visitors.
As we learn more about the lifestyle factors that influence health and longevity, we become curious about whether we can influence our own lives and those we love. Researchers have also become curious about whether we can create new Blue Zones in US communities where they had not existed before.
Stay tuned for a second installment blog on “What is New to Blue Zones” and read more in our new Blue Zones course here.
Reference:
1. Buettner, D. (2023). The Blue Zones Secrets for Living Longer: Lessons from the healthiest places on Earth. National Geographic.