Key Takeaways
- Blue Zones are regions where people live significantly longer and happier lives than the global average.
- Blue Zone communities remind us that the secret to living longer and healthier may be simpler than we think.
- It’s in everyday habits like living purposefully, eating more plants, walking often, and maintaining strong social ties.
The average American lives to about 78. But in certain regions around the world known as “Blue Zones,” people often live well into their 90s and beyond while staying vibrant and active. And interestingly, they get there without relying on supplements, cold plunges, cryotherapy, peptides, or any other bells and whistles we’re sold on in the name of longevity.
What Are Blue Zones?
The term “Blue Zone” was coined by demographer Dr. Michel Poulain in 2000 he researched the exceptionally high concentration of centenarians in Sardinia, Italy.
A few years later, in 2005, explorer and author Dan Buettner, working with demographers and epidemiologists, identified additional Blue Zones in which people were more likely to live to 100 or older.
Blue Zones
There are currently five Blue Zones:
- Okinawa, Japan
- Sardinia, Italy
- Icaria, Greece
- Nicoya, Costa Rica
- Loma Linda, California
While the concept has gained widespread recognition over the years, some researchers have questioned the validity of the data and the methods used to identify these zones.
That said, these regions still offer valuable insight into the kind of lifestyles that support healthy aging and longevity.
“In Blue Zones, longevity comes from simple, consistent lifestyle and cultural habits that are naturally woven into daily life,” says Dr. Asare Christian, a board-certified physician specializing in cellular health and longevity. For example:
1. De-stress Through Rituals
Grounding rituals that promote stress relief and intentional living, like prayer, meditation, and ancestor veneration, are common practices among Blue Zone communities.
“Prayer is a powerful self-regulation tool. Whether religious or spiritual, it gives the nervous system a moment to pause and reset,” says Dr. Cynthia Edwards-Hawver, a licensed clinical psychologist based in Pennsylvania. “It also fosters a sense of hope, belonging, and connection to something bigger than ourselves—an anchor that can lower anxiety and increase emotional resilience,” she adds.
Similarly, meditation reduces cortisol, increases gray matter in areas of our brain related to emotional regulation, and helps us become more aware of our thought patterns, says Dr. Edwards-Hawver. This matters because managing stress plays a key role in protecting the mind and body and slowing aging.
When stress levels stay high for too long, the body produces more cortisol, a stress hormone. “Over time, this can wear down the protective caps on our DNA, which may speed up cellular aging and increase the risk for disease,” says Dr. Kimberly Horn, research psychologist and professor at Virginia Tech, Blacksburg.
Moreover, chronic stress shrinks the hippocampus, which is critical for memory and learning, adds Dr. Edwards-Hawver.
2. Have a Sense of Purpose (‘Ikigai’)
People in Blue Zones also have a strong sense of purpose. For example, Okinawans practice Ikigai, a Japanese concept that encourages people to find “a reason for being.”
Similarly, Nicoyans live by Plan de Vida, or “soul’s purpose,” which fosters mindful living aligned with one’s values.
“Knowing your purpose provides direction and meaning, especially during difficult times,” says Alyssa Petersel, LCSW. “It also boosts self-esteem, reduces feelings of hopelessness, and keeps us motivated and engaged,” she adds.
Having a clear sense of purpose may also affect how long we live. “Longevity is directly connected to our ability to function, and without purpose, that function begins to decline,” notes Dr. Christian.
3. Prioritize Social Connections
Blue Zone communities thrive on meaningful social connections. Sardinians, for instance, have close-knit communities and a family-centric lifestyle. “We value our social structures,” says Claudia Tavani, a former human rights lawyer-turned-travel blogger born and raised in Sardinia.
“My mom is from a small town, and there were some centenarians there. Whenever we visited my grandfather, we’d stop by some of them, too. They had stories for us, they had treats—a cookie, a chocolate, a coin. We affectionately called them ‘tzia’ or ‘tziu’ (aunt and uncle in Sardinia) as if they were our relatives,” recalls Tavani.
Meanwhile, Okinawans have a tradition of forming Moais—lifelong circles of friends who share values, purpose, and interests.
“Supportive relationships don’t eliminate stress but help us metabolize it. Being able to talk things through, laugh, or just sit with someone who understands brings the nervous system back into balance,” says Dr. Horn. As a result, “people with strong, supportive relationships live longer, experience fewer chronic illnesses, and are more resilient when health challenges arise,” Dr. Horn adds.
4. Eat a Diet High in Plants
The Blue Zone diets mirror the Mediterranean eating pattern, which limits intake of added salt and sugar and is high in plant foods, fish, and healthy fats like olive oil, says Shelley Balls, RDN, LDN.
A balanced diet rich in omega-3s, fiber, and probiotics supports mood regulation and cognitive function, says Claudia Giolitti-Wright, LMFT, an NYC-based therapist. On the flip side, “a diet high in sugar and processed foods can worsen mood swings, brain fog, and symptoms of anxiety and depression,” she adds.
People living in Blue Zones are mindful not only of what they eat but also of how much they eat. For instance, Okinawans follow Hara Hachi Bu, aka “the 80% rule.” This means they stop eating when they feel 80% full rather than 100% full to avoid overeating and its associated health risks, Balls explains.
Mindful eating invites us to slow down and actually listen to our bodies. “This builds interoceptive awareness, which is a key part of emotional regulation,” says Giolitti-Wright.
5. Move Naturally Every Day
Blue Zone communities prioritize mindful movement over structured workouts. Think regular, low-impact activities like walking, gardening, cooking, and cycling.
“Each morning, I greet the sun, ground myself in our beautiful jungle garden, and prepare breakfast with freshly harvested organic fruits and vegetables,” shares Yuko Adachi, a Japanese visual artist who moved from Switzerland to Costa Rica with her family to live in a Blue Zone.
Each morning, I greet the sun, ground myself in our beautiful jungle garden, and prepare breakfast with freshly harvested organic fruits and vegetables.
—
YUKO ADACHI, A BLUE ZONE RESIDENT IN COSTA RICA
“Regular movement keeps our bodies strong, our moods more balanced, and our minds sharp. It also reduces inflammation, keeps the heart healthy, and supports the parts of the brain that help with memory and learning,” notes Dr. Horn.
Small Habits Can Have a Big Impact
We don’t need to overhaul our entire lives to benefit from Blue Zone wisdom. It’s more about making small, intentional shifts. Here are four expert-backed ways to get started:
- Stay connected: Call a friend, share a meal with your family, join a club, or sign up for volunteering. “Even brief, 10-minute micro-connections can lift your mood,” says Dr. Horn.
- Know your “why”: It could be caring for loved ones, creative work, spiritual growth, or being of service to others. Ask yourself: “What gives me energy?” “Who makes me feel most like myself?” “Your purpose often lives in those answers,” says Gioliiti-Wright.
- Practice staying still: Build moments of stillness into your day with prayer, meditation, breathwork, journaling, nature walks, or tech-free breaks, suggests Petersel.
- Move more: Walk while taking calls, stretch in between tasks, and take the stairs when you can. “The key is to build regular movement into the rhythm of your day rather than relying on intense workouts,” says Dr. Christian.
