In a few parts of the world—known as “Blue Zones”—people live significantly longer and suffer far less from chronic illnesses like heart disease and cancer. These regions offer valuable insights into how daily habits, diet, community, and mindset can contribute to a healthier, longer life. This article explores the common lifestyle practices followed by the blue zone people which helps them live longer.
“Blue Zone” is a term used for the geographical regions where the population regularly lives to an advanced age (one in three make it to their 90s). This is due to a healthy diet, lifestyle, and genetics.
The term was first used by Dan Buettner, CEO of Blue Zones LLC, who was determined to uncover the specific aspects of lifestyle and environment that led to longevity. He wrote a book named “The Blue Zones” where he described these regions.
The term "Blue Zones" is not a scientific term—the name was given because when Buettner and his colleagues were conducting their research, they marked the regions with blue circles. He described five regions known as Blue Zones:
Okinawa (Japan): Okinawa is home to the world’s longest-lived women, who eat a lot of soy-based foods and practice tai chi, a meditative form of exercise. Okinawans also follow “Hara Hachi Bu,” a practice of eating only until 80% full to avoid overeating.
Sardinia (Italy): Sardinia, an island in Italy, is known for having the world’s longest-lived men. Many are shepherds who walk long distances daily, giving them strong hearts, muscles, and bones without the harsh impact of running. Their mostly plant-based diet includes whole grains, beans, vegetables, and fruits, with meat eaten only on special occasions.
The Seventh-day Adventists in Loma Linda, California (USA): In Loma Linda, California, a community of Seventh-day Adventists are strict vegetarians who live in tight-knit communities. They also take a full day of rest each week (Sabbath) to reduce stress.
Nicoya (Costa Rica): Nicoya is a district and head city of the Nicoya canton, in the Guanacaste province of Costa Rica, located on the Nicoya Peninsula. The Nicoyan diet is based around beans and corn tortillas. Their longevity is linked to strong faith, family ties, a clear “plan de vida” (reason to live), and an active lifestyle.
Icaria (Greece): Also spelled Ikaria, it is a Greek island where people live about 8 years longer than Americans and have much lower rates of cancer, heart disease, and dementia. Their lifestyle includes a Mediterranean diet rich in olive oil, red wine, and homegrown vegetables, regular afternoon naps, and a low-stress pace of life.
One common trait across all Blue Zones is that their diets are primarily plant-based—about 95%. While not entirely vegetarian, people in these regions do eat meat, but only occasionally, typically around five times per month.
Numerous studies, including one involving over half a million participants, have shown that limiting red and processed meats can significantly reduce the risk of death from heart disease, cancer, and other serious health conditions.
Instead of meat, their diets focus on vegetables, legumes, whole grains, and nuts. Vegetables are an excellent source of fiber, vitamins, and minerals, and regular consumption is linked to a lower risk of heart disease, cancer, and overall mortality. Legumes—such as beans, peas, lentils, and chickpeas—are rich in fibre and protein, making them a key component of Blue Zone diets.
Whole grains, also commonly consumed, are high in fibre, which helps lower blood pressure and is associated with a reduced risk of colorectal cancer and death from heart disease. Nuts are another staple, offering a great source of fiber, protein, and healthy monounsaturated and polyunsaturated fats.
Each Blue Zone may have its own unique food traditions, but these core dietary habits are consistent among all of them and play a key role in promoting long, healthy lives.
Another common habit in Blue Zone regions is reducing calorie intake and practicing mindful eating. Long-term calorie restriction has been linked to longer lifespans, as shown in a 25-year study on monkeys that lived significantly longer when eating 30% fewer calories.
In Okinawa, people follow the “Hara Hachi Bu” rule—eating until they’re 80% full, not completely full. This helps prevent overeating, weight gain, and related diseases. Eating slowly also plays a role, as it allows time for the body’s fullness hormones to kick in, leading to lower calorie intake and better satisfaction.
Another key habit is having the smallest meal in the late afternoon or early evening, and then avoiding food for the rest of the day, giving the body time to rest and digest properly.
Moderate alcohol consumption is another common trait in many Blue Zone regions, especially in Ikaria and Sardinia, where people often enjoy one to two glasses of red wine per day. Some studies suggest this level of drinking may reduce the risk of heart disease and promote longevity, possibly due to the antioxidants found in red wine—especially Cannonau wine from Sardinia, which is rich in grape-derived antioxidants that help protect cells from aging.
However, the health benefits of moderate alcohol are still debated. Some newer research suggests the positive effects might actually come from overall healthier lifestyles of wine drinkers, rather than the alcohol itself.
It's important to note that only moderate intake shows potential benefits—excessive drinking increases health risks and the chance of early death.
Beyond diet, daily physical activity plays a major role in healthy aging. In Blue Zones, people don’t go to the gym—instead, they stay active through natural movements like walking, gardening, and doing household chores.
For example, a study in Sardinia found that longer lifespans were linked to walking long distances, raising animals, and living on steep terrain. Another study of over 13,000 men showed that the more stairs they climbed or distance they walked daily, the longer they lived.
Exercise is widely proven to reduce the risk of cancer, heart disease, and early death. U.S. guidelines recommend at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity per week. A study of 600,000+ people found that meeting these guidelines reduced mortality by 20%, with vigorous activity offering even greater benefits.
Along with regular exercise, adequate rest and quality sleep are key to longevity in Blue Zone regions. People here tend to sleep naturally, without strict schedules, and often take short daytime naps.
Research shows that both too little and too much sleep can raise the risk of death, especially from heart disease and stroke. The ideal amount appears to be around 7 hours per night.
In certain Blue Zone regions, such as Ikaria and Sardinia, daytime naps are very common. Some studies have shown that these naps have no negative effects. In many Mediterranean countries, people call daytime naps "siestas."
Short naps of around 30 minutes are typical and may help reduce stress and support heart health, while longer naps may have the opposite effect.
Aside from food, exercise, and rest, there are many social and lifestyle factors that may contribute to longevity. People in Blue Zones typically live in religious or spiritual communities, and some studies have shown that being religious or spiritual can lower the death rate by providing social support and reducing depression.
Blue Zone residents also tend to have a strong sense of purpose in life—called “ikigai” in Okinawa and “plan de vida” in Nicoya—which supports mental well-being and lowers the risk of death. Additionally, many people in these regions live with their grandparents, and studies suggest that grandparents who live with their grandchildren may have a higher chance of living longer.
A strong social network also plays a key role in supporting both physical and emotional health.
The Blue Zone regions are places where people live healthy lives well into old age, largely due to their healthy lifestyles, though genetics also play an important role. People in these areas follow a simple, mostly plant-based diet, and they avoid unhealthy habits like overeating, excessive calorie intake, drinking, and overworking. They engage in daily physical activity and maintain strong spiritual, family, and social connections. By incorporating these small but meaningful habits into daily life, anyone can improve their health and increase their chances of living a longer, more fulfilling life. [RH/VP]