What if I told you there were places around the world where people live significantly longer, healthier, and happier lives? This isn’t the result of a new miracle diet or supplement. While many Americans chase health and longevity, people in these “blue zones” experience both as a natural consequence of their environment.

”Blue zones” are regions whose people live significantly longer and healthier lives compared to the global average, with fewer reported chronic illnesses and the highest concentration of nonagenarians and centenarians- people who live to be over 90 and 100 years old. 

The term “blue zone” was coined by National Geographic Fellow Dan Buettner and a team of researchers who set out in 2000 to investigate areas with the highest reported longevity rates. Studies have shown that overall longevity is only 20-30% determined by genetics. The search for contributing environmental and health factors led Buettner and his team to travel all over the world. They later identified five blue zones:

Okinawa, Japan: known for a diet rich in vegetables and tofu, strong social connections, and a strong sense of purpose, or ikigai. 

Sardinia, Italy: noted for the Mediterranean diet, active lifestyles, and close- knit family units. 

Nicoya Peninsula, Costa Rica: characterized by a diet of beans, corn, and squash, as well as a strong sense of purpose, AKA “plan de vida” and close community. 

Ikaria, Greece: Famous for its Mediterranean diet, regular physical activity, and strong sense of community. Citizens enjoy benefits of red wine, good olive oil, and veggies.

Loma Linda, California: home to many Seventh Day Adventists, who practice vegetarianism, enjoy regular exercise, and a strong faith- based community. 

Their research led Buettner and his team to identify nine qualities (AKA the “Power 9”) all of the blue zones have in common which have positive effects on the health of residents. 

Move naturally: people in blue zones aren’t spending hours at the gym or running marathons. Rather, they have consistent exercise built into their daily lives. They grow gardens, walk to their destinations, and do other daily chores without the help of many technological innovations. This level of activity reduces the risk of cancer, heart disease, and overall death. For Americans, it’s currently suggested that adults get a minimum of 75- 150 minutes of moderate to vigorous activity per week. Individuals in blue zones consistently exceed these limits. 

Sense of purpose: Known as “ikigai” in Japan, “plan de vida” in Costa Rica, it translates to “why I wake up in the morning”. Knowing your purpose prevents burnout, increases psychological well being, and can add up to 7 years to overall life expectancy.

Stress: Routines that address daily stress are key for people living in blue zones. Okinawans take time to remember their ancestors, Seventh Day Adventists pray, and Sardinians practice a happy hour. Each of these alleviates stress, which reduces chronic inflammation, a factor in every major age- related disease. 

80% Rule: Called “hara hachi bu” in Okinawa, it’s the practice of eating until you feel about 80% full instead of 100%. This extra 20% could mean the difference between losing and gaining weight. People in blue zones tend to eat their smallest meal in the late afternoon or evening, and don’t eat again for the rest of the day. They also tend to take more time to enjoy their meals. Eating more slowly can help people reduce their calorie intake and feel fuller for longer.

Plant- based diet: People in blue zones eat a primarily 95% plant based diet. Beans, vegetables, whole grains, and nuts are the cornerstone of blue zone diets. Full of protein, fiber, vitamins, and minerals, these foods are associated with reduced blood pressure and a reduced risk of death from heart disease and cancer. Fish is another vital part of the blue zone diet. They contain omega- 3 fatty acids which are important for heart and brain health and are associated with slower brain decline with old age. Most blue zone inhabitants only eat meat about five times a month. Avoiding red and processed meats can significantly reduce the risk of death from heart disease, cancer, and other diseases prominent in the U.S. 

Drinking: People in all blue zones, except Seventh Day Adventists, drink alcohol moderately and regularly. Most moderate drinkers actually tend to outlive non- drinkers. The trick is drinking one to two glasses per day of red wine with friends and/ or with food. Red wine contains antioxidants that help prevent damage to DNA which contributes to aging and mental decline. Some studies show that people who drank a 5oz glass of red wine every day for 6 months to 2 years had significantly lower blood pressure, lower blood sugar, more “good” cholesterol, and improved sleep quality. 

Belonging: All but 5 of the 263 centenarians interviewed by Buettner belonged to a faith -based community. Denomination doesn’t matter, but the sense of community and support these services provide can add 4 to 14 years to overall life expectancy, according to some studies. This sense of belonging may also help reduce depression and anxiety symptoms. 

Loved ones first: People in blue zones are very family- focused. Aging parents and grandparents live nearby or in the family home, which lowers disease and mortality rates for the elderly and for young children within the home. They tend to commit to a life partner, which increases overall life expectancy, and invest in their families with time and love. 

Friendship: choosing friends and social circles that support healthy behaviors is incredibly beneficial. In Okinawa, people create “moais”, groups of 5 to 8 people who promise to stay lifelong friends and support each other throughout their lifetimes. Research has shown that smoking, obesity, happiness, and loneliness can be contagious. Choosing healthy social networks favorably shapes healthy behaviors and long lifetimes. 

In a 2023 interview with ABC News’ Phil Lipof, Buettner talked about the difference between the pursuit of health in Blue Zones compared to America. “You know, in America we tend to pursue health and longevity. We think… “I want to live longer. I want to be healthier. I’m going to find this diet. I’m going to find this supplement regimen”… In blue zones, they don’t do any of that. Longevity ensues. They are simply a product of their environment.” 

Buettner also identified a newly engineered blue zone: Singapore. Singaporeans now have the longest life expectancy in the world thanks to changes made to their environment, compared to the original five blue zones, which emerged naturally.

In Singapore, cars, gas, and road use are all taxed. The government has invested heavily in making the country walkable, bikeable, and providing reliable public transportation. Individuals who have elderly relatives living with or near them are given tax breaks. According to a 2014 study, Singapore was ranked as the most religiously diverse country in the world, with about 80% of adults belonging to some faith. 

Singapore has made healthier food less expensive than junk food, which is more heavily taxed. One of the first countries to tax cigarettes, Singapore has also greatly reduced rates of mouth cancer and other smoking- related diseases. They also enjoy a universal healthcare system and policies that help make healthcare costs less expensive. Strict laws against guns and drugs also improve life expectancy for residents. The hundreds of thousands of drug and gun related deaths per year in the U.S. stand in stark contrast to Singapore, which rarely exceeds the low double digits for each.

Singapore serves as proof that blue zones can be created at the macro level. While much of what makes blue zones so appealing requires government involvement and widespread policy implementation, it’s possible to manufacture blue zones on a micro level. Making small, meaningful changes to our diets, lifestyles, and relationships brings the promise of a healthier, happier, longer life, regardless of where we live.