In certain regions of the world, people are living exceptionally long and productive lives. Many are seeing birthdays well past age 80, some even to 100-years and older. Known as “blue zones,” a name derived by scientists during the original surveys who used a blue pen to mark villages with long-lived populations, these areas are spread throughout the world but have a defined list of commonalities. What the residents of Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; and other cities already know can be effectively applied in our own neighborhoods for similar results.
Dan Buettner, a pioneer in longevity research, best-selling author, and co-producer of the 3-time Emmy Award-winning documentary mini-series “Live to 100: Secrets of the Blue Zones,” shared some of the secrets he’s uncovered in these blue zones. “The people in blue zones don’t try to live long, healthy lives – it happens naturally because their environment supports it,” he said. “After decades of research, we identified nine common denominators, which we call the ‘Power 9.’”
According to Buettner, it’s important to move naturally. Trade the gym and workouts for simply getting off the couch and away from the desk to walk, garden and move. But also, have regular rituals to destress, like napping, prayer, or socializing. He points out that it’s important to have purpose, a reason to wake up each day and get out of bed. Just this can potentially add years of life expectancy.
“Chronic stress shortens life expectancy, so blue zone communities incorporate downshifting rituals – whether it’s an afternoon nap in Ikaria, a tea ceremony in Okinawa, or a happy hour in Sardinia. These routines help lower cortisol levels and keep people mentally and physically healthier over time,” he said. “The longevity advantage comes from social cohesion, daily movement, and a sense of purpose.”
Buettner recommends shifting to a plant-slant diet, saying, “People in blue zones consume adequate protein, but it comes from plants, not processed protein powders or excessive animal products. Beans, lentils, nuts and whole grains provide all the protein needed for muscle maintenance.” Additionally, avoid overeating by using the 80% Rule of stopping when you’re 80% full. Be sure to add in some wine at five as moderate alcohol intake, usually with food and friends, is a good thing!
Buettner emphasizes that, “The fact that people are turning to medication to manage obesity and diabetes is a sign that our environment is working against us. Instead of relying on medication as a solution, we need to re-engineer our environments. If we made cities more walkable, schools healthier, and food policies more supportive of whole, plant-based eating, we could prevent chronic disease in the first place.”
Another important key to a long and happy life is the people around you. It’s important to belong to a faith-based or spiritual community, like a church or prayer group. Putting family first and prioritizing the close relationships with people you love will keep your heart stronger longer. Of course, choosing the right tribe and surrounding yourself with others who pursue and support healthy behaviors is the joy for the journey.
“Longevity isn’t about where you live geographically. It’s about where you live physically. Your immediate environment – your home, your neighborhood, your workplace – shapes your health far more than your country or state does,” Buettner said.
Because willpower alone isn’t enough to form healthier habits, he recommends communities do more to encourage walkability, social connections and home-cooked meals. Children can walk to school; families can shop at local markets and share meals together and with friends; social connections are promoted. These small, daily choices accumulate into a healthier, longer life.
In blue zones, people live in an environment that naturally encourages movement, healthy eating, and social connections. They walk to see friends, grow their own food, and have built-in daily routines that reduce stress. Buettner points out that, in contrast, many modern societies are surrounded by processed food, sedentary work and social isolation, which leads to short, less healthy lives.
Utilizing all that he’s learned working with blue zone areas, Buettner focuses on creating healthy communities across the United States through his Blue Zones Projects. Their first efforts in transforming Albert Lea, Minnesota, was so successful in reducing obesity, smoking and chronic disease rates, it created a blueprint to expand to other cities, including Fort Worth, Texas. His book, “The Blue Zones Challenge: A 30-Day Plan for a Longer, Better Life,” is a roadmap for making small and lasting changes on a personal level.
“The key to longevity isn’t moving to a blue zone,” Buettner said. “Blue zones aren’t about discipline or dieting. They’re about designing an environment where the healthy choice is the easy choice. If we want people to live better and longer, we need to change the world around them, not just tell them to change themselves.”