Live long and prosper: finding the blueprint for health and longevity
Discover the secret to a long, happy life in the world’s six ‘Blue Zones’.
The word ‘longevity’ seems to have gained almost mythical connotations. We come across it everywhere, from tips on biohacking to the inordinate number of supplements we’re advised to take to stay healthy. The question is: does it need to be so complex... and does it work?
Longevity isn’t about living forever, but living a longer and healthier life. Crucially, genetics only determine about 20 to 30% of your life expectancy, with environmental influences, including diet and lifestyle, playing a huge role. You only need to look at the five original Blue Zones to find the world’s oldest and healthiest people – golden oldies who are mentally alert, mobile, and still living life to the fullest.
The term Blue Zone was coined by Dan Buettner. Having travelled the world and interviewed numerous centenarians, the National Geographic Fellow and The New York Times bestselling author identified five regions that stood out for their inhabitants’ longevity and vitality – plus a newer sixth one that recently joined their ranks:
- Okinawa, Japan – the island featuring the world’s oldest female population.
- Barbagia, Sardinia – the mountainous highlands of inner Sardinia, home to the world’s highest concentration of male centenarians.
- Ikaria, Greece – this Aegean island has one of the world’s lowest rates of middle-age mortality, and the lowest rates of dementia.
- Nicoya Peninsula, Costa Rica – the world’s lowest rates of middle-age mortality, and the second-highest concentration of male centenarians.
- Loma Linda, California – home to some 9,000 Seventh-day Adventists, who, on average, live 10 years longer than their fellow North Americans.
- Singapore, Southeast Asia – named the sixth Blue Zone in 2023. Singaporeans rank number one for healthy life expectancy and have the world’s lowest rate of cardiovascular mortality and the best healthcare system.
What’s the key to a longer life?
Buettner has spent two decades studying these five very different geographical regions and their sprightly nonagenarians and centenarians, pinpointing several shared attributes in the process.
Clean eating
Blue Zones encourage healthy, mindful eating – ingredients are simple, nutritious, and unprocessed, with very little meat and dairy, and locals eat an early dinner that is usually the smallest meal of the day. The Sards and Greeks follow a Mediterranean diet that is 95% plant-based and features fruit and vegetables, whole grains, beans, and olive oil, plus freshly caught fish for omega-3, which is vital for heart and brain health. Food is celebrated, ideally over a long lunch with friends and a glass of red wine, which is said to have high levels of antioxidants.
Nicoyans start their day with coffee, fruit, homemade tortillas, and a plate of eggs with rice and beans, while Ikarians drink grass-fed goat’s milk and fast regularly, which is proven to slow the ageing process. Across the Pacific, the antioxidant-rich Okinawan diet follows hara hachi bu – which means to stop eating when you’re 80% full. A lower calorie intake slows down the creation of free radicals during the digestive process, reducing the risk of cancer and dementia, and increasing cardiovascular health.
Mindless movement
Exercise is another important factor for healthy ageing – but in the Blue Zones, you won’t see any octogenarians pounding the treadmill at the gym. Instead, moderate ‘mindless’ movement is built into daily life, preferably in nature – from walking and climbing stairs to gardening and housework.
A study of men in the Sardinian Blue Zone found that their longer life was associated with raising farm animals, living on steeper slopes in the mountains, and walking longer distances to work. Other studies have shown the benefits of regular moderate exercise in reducing the risk of cancer and heart disease, and even dementia – which is almost nonexistent on Ikaria.
Purpose and connection
The Okinawans call it ikigai, the Nicoyans plan de vida. According to Blue Zone studies, the pursuit of your passions and purpose can increase life expectancy by up to seven years. Blue Zone residents take things slow and live in the moment, and they put family at the centre of everything they do – with older and younger generations often living nearby or even under the same roof.
Many also follow a faith or spiritual practice, such as the Adventists in Loma Linda. And they live in tightly knit communities, surrounding themselves with family and like-minded people – an uplifting social circle can favourably shape your health behaviours, and promote mental wellbeing. Okinawans, who live longer than anywhere else in the world, are a prime example. The islanders prioritise their lifelong friendship groups, or moai, and are among the world’s happiest people.
Downshift and sleep
It’s well documented that stress leads to chronic inflammation, associated with many major age-related diseases. Even Blue Zone residents experience stress – but they know that getting adequate rest and a good night’s sleep can work wonders in keeping stress triggers at bay and promoting a Zen state of mind.
A comprehensive analysis of 35 studies found seven hours to be the optimal sleep duration – with Ikarians and Sardinians also being big advocates of daytime naps. The downside? It needs to be a power nap – anything more than 30 minutes can have detrimental health effects in the long run.
The verdict
While an authentic Blue Zone lifestyle is unattainable for most of us (unless you’re planning on packing up your life and moving to a farm in rural Sardinia), we have the capacity to make it well into our late 80s or early 90s by incorporating some of the above into our daily life.
Changes don’t have to be drastic, either. You might not have time for a long, leisurely lunch, but you can try to eat fresh, nutrient-dense food and reduce meat consumption (while keeping that glass of red wine with dinner!). Daytime naps during the week might also prove tricky – instead, try to go to bed earlier to get seven hours of quality shuteye. Ditch the car whenever possible and walk instead to get those steps in. And make sure to carve out time for your loved ones: take your children to the park, meet a friend you haven’t seen in ages, and call your loved ones – it’s good for you!
For further details on Dan Buettner’s Blue Zones studies, click here.