Blue Zones: Lessons from the world’s longest-lived populations
What are Blue Zones
Blue Zones are defined as specific geographical areas where populations exhibit significantly higher life expectancy and predominantly maintain good health into an advanced age. The five main Blue Zones identified globally include regions in Sardinia (Italy), Ikaria (Greece), Okinawa (Japan), Nicoya (Costa Rica), and the Seventh-day Adventist community in Loma Linda, California (USA) (Buettner & Skemp, 2016; Panagiotakos et al., 2011). These areas are characterised by a notable concentration of centenarians and are studied for their diverse natural environments and socio-cultural factors that promote longevity. By researching commonalities across Blue Zones, we can try to discover keys to healthy ageing – from having a sense of purpose to including polyphenol-rich foods such as colourful vegetables in the diet. One Blue Zone was already described earlier: Sardinia, well known for the famed longevity-promoting Mediterranean diet. But what do Sardinia, Ikaria, Okinawa, Nicoya and Loma Linda have in common?
How to eat well, in order to age well
The commonalities in the habits, environments and nutrition of Blue Zone populations can be distilled into several factors that contribute to their remarkable healthspan and longevity. One prominent commonality is diet. Residents of Blue Zones typically consume a largely plant-based diet with a heavy reliance on vegetables, fruits, whole grains, healthy unsaturated fats and legumes while minimizing the intake of saturated fats, white flour and sugars (Aliberti et al., 2024; Buettner & Skemp, 2016; Pes et al., 2022; Kreouzi et al., 2022; Martynenko et al., Nieddu et al., 2020).
For instance, the traditional Okinawan diet is rich in sweet potatoes and supplemented with greens, small fatty fish and soy products like tofu. Sweet potato, in particular the purple potato commonly consumed in the traditional Okinawan diet, is a fibre source of complex carbohydrates full of polyphenols. Tofu and fatty fish provide protein and omega-3 fatty acids. Leafy greens provide additional variety in polyphenols and fibres. Similarly, the Mediterranean diets prevalent in Ikaria and Sardinia emphasize olive oil, local and seasonal vegetables like tomatoes, wild leafy greens and garlic, whole grains, fatty fish and legumes like lentil, chickpeas and black-eyed beans (Panagiotakos et al., 2011; Lakshmanan et al., 2020). Ikarians, in particular, are also fond of herbal teas with various functionalities, from immune-strengthening mountain sage, rosemary and honey to calming chamomile. Polyphenol-rich extra-virgin olive oil supports brain health, reducing inflammation and promoting lifelong health in the Mediterranean blue zones – something the local red wines are also rumored to promote, though their alcohol content makes this a contested claim.
While fatty fish and red wine are less prevalent in the Loma Linda diet, the community of Southern Californian Adventists consumes a relatively high amount of nuts, which also provide healthy fats. Their fruit and vegetable consumption is varied and plentiful, a pattern which is repeated in Nicoya. Nicoyan diets heavily leaned on the traditional American agricultural trinity, the Three Sisters: squash, corn and beans, with added dairy, local vegetables and fruits. The corn is often nixtamalized (a traditional way of preparing corn that makes nutrients easier to absorb), further unlocking access to micronutrients. It has been suggested that these diets, rich in fibres, polyphenols, healthy fats and functional botanicals are protective against ageing-associated non-communicable diseases that are prevalent in other regions (Pes et al., 2022; Pes et al., 2014).
In addition, many Blue Zone communities practise eating in moderation, stopping before they feel completely full. In Japan, this shows itself in a common practice called ‘hara hachi bun me’: “Eat until you are 8 parts (of 10) full”. The Adventists in Loma Linda similarly eat a light dinner, avoiding over-indulgence in food (Kreouzi et al., 2022).
Movement keeps you fit and active
In addition to diet, physical activity plays a crucial role in longevity within these communities. Individuals in Blue Zones tend to engage in natural movement – activities that are integrated into daily life such as walking, gardening and doing manual labor – rather than structured exercise programs. The environment facilitates this lifestyle, as physical activity is often a necessity due to the geographical terrain and community layouts (Aliberti & Capunzo, 2025; Buettner, 2025; Aliberti et al., 2024; Buettner & Skemp, 2016; Fastame et al., 2021; Kreouzi et al., 2022; Ruiu et al., 2022; Whitcomb, 2023). For example, Sardinians often used to work as shepherds, an occupation that promotes long days of walking in hilly terrain. Navigating those hills by foot promoted gentle daily exercise, embedded into the life of Sardinians (Fastame et al., 2021). As described in our previous article on sports and longevity – the best exercise is the one you consistently do, and building gentle exercise into daily activities is an incredibly effective way of exercising.
The strength of social bonds and purpose
Social networks also significantly impact the longevity and health of Blue Zone inhabitants. Strong family ties and community connections reduce stress and promote emotional health, while also providing support systems that encourage healthy behaviors (Buettner & Skemp, 2016; Marston et al., 2021). The concept of ‘ikigai’ in Okinawa, which refers to having a purpose in life, has been associated with lower mortality rates among the elderly (Buettner & Skemp, 2016; Panagiotakos et al., 2011). Nicoyans in Costa Rica similarly benefited from having a ‘plan de vida’; a way to contribute to a greater good beyond yourself individually. Intergenerational living, with close family ties and people of multiple generations living together in the same home or in close connection with each other, prevents loneliness and keeps adults healthy and active as they age while providing easy access to support where needed. Loma Linda’s Adventist community undoubtedly shared a sense of purpose, while close family ties and strong, intergenerational communities are also common in the Mediterranean Blue Zones. Such social dynamics are critical in combating isolation, which can lead to adverse health outcomes (Aliberti & Capunzo, 2025; Buettner & Skemp, 2016; Buettner, 2025; Kreouzi et al., 2022; Ruiu et al., 2022).
The importance of mental well-being
Not only physical health, but also mental well-being is crucial to healthy ageing. Remaining cognitively engaged, sharp and intellectually stimulated is key to healthy ageing. Mental wellness is frequently cited among the longevity factors in Blue Zone regions. Activities that foster cognitive engagement, such as hobbies, socializing and spending time outdoors, are prevalent, positively influencing psychological health and reducing rates of depression and anxiety (Fastame et al., 2021; Ruiu et al., 2022). This holistic approach – incorporating diet, physical activity, social cohesion, environmental factors and mental health – provides a comprehensive framework through which the remarkable longevity observed in Blue Zones can be understood (Aliberti & Capunzo, 2025; Aliberti et al., 2024; Deeg et al., 2024).
Blue zones: the good, long life
Environments in Blue Zones often incorporate elements conducive to healthy living. Walkable neighborhoods, availability of fresh food and spaces for social interaction are common features that promote active lifestyles and better dietary choices (Marston et al., 2021). Initiatives like the Blue Zones Project further amplify these environments through community-based interventions aimed at modifying policies and norms that favor healthier living (Lakshmanan et al., 2020; Whitcomb, 2023).
In summary, Blue Zones encapsulate a rich tapestry of intertwining factors that promote longevity and healthspan, including dietary practices, physical activity, social engagement, supportive environments and mental well-being. Together, these elements create a model for healthy aging that can be adapted and adopted in other communities to improve public health outcomes.
References:
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