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Blue Zones Provide Secrets to a Long and Healthy Life

We can learn lessons about how to live longer and healthier lives from the five Blue Zones located around the world. Read about the nine common elements found in the communities of health-conscious and long-living individuals.
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With so many regions and practices around the world, five areas can help teach people ways to better their overall health. These areas have even shown ways to help you live longer. These regions are called Blue Zones.

Blue Zones, as they are dubbed by Dan Buettner, author of the book The Blue Zones Solution, are areas in the world with the highest longevity. People in the Blue Zones reach the age of 100 at a rate 10 times the average in the United States. These five areas were identified by Buettner for their longevity associated with both their diet and lifestyle:

  • Ikaria, Greece
  • Sardinia, Italy
  • Nicoya, Costa Rica
  • Okinawa, Japan
  • Loma Linda, California

Despite Blue Zones being located all over the world and their inhabitants living in very different cultures, nine commonalities were found between these groups of long-lived people. By trying to adopt these nine lessons from the world’s oldest and healthiest people—the Power of 9 as Buettner labeled them—we can hopefully create positive change in our own lives.

  1. Move naturally
  2. Have purpose
  3. Downshift
  4. 80% rule
  5. Plant based
  6. Wine at 5
  7. Right tribe
  8. Loved ones first
  9. Belong

Ways to Incorporate the Power of 9 into Everyday Life

1. Move Naturally

2. Have Purpose

  • Find your purpose in life and commit to it to support a longer, happier life
  • Volunteer at a local community group to support what you enjoy

3. Downshift

  • Be mindful at mealtimes and allow time to rest and digest
  • Prioritize sleep by aiming for 7-9 hours per night
  • Go outside to enjoy nature and get sunshine, which helps produce vitamin D3
  • Aim for more of a relaxed pace of life without stress

4. 80% Rule

  • Practice Hara Hachi Bu, a Japanese eating practice of mindfully eating until you’re 80% full
  • Take your time at meals and enjoy them with friends and family

5. Plant Based

  • Choose whole foods from the earth and limit processed foods
  • Limit meat by eating one serving a week comparable to the size of a deck of cards
  • Favor fish and choose from the middle of the food chain for less mercury; avoid large predator fish such as shark, mackerel and tilefish
  • Have two ice cube sizes of dairy a few times a week, primarily from goats and sheep
  • Have an egg every other day for a good source of protein
  • Eat at least one cup of cooked beans daily for fiber and protein
  • Eat a handful of nuts daily
  • Choose heart-healthy oils, such as avocado and olive oil, for cooking and salad dressing
  • Eat no more than 1/4 of your plate in bread and when you do, choose whole grain or sourdough
  • Slash sugar in your diet and use natural sweeteners such as honey or agave
  • Avoid beverages with added sugar; instead opt for sparkling water, tea or water

6. Wine at 5

  • Primarily red wine for the benefits of the resveratrol
  • Enjoy a glass with friends and family during mealtimes
  • For those who don’t drink, there is no research to start drinking any alcohol

7. Right Tribe

  • Spend time laughing, being social and playing games with family and friends

8. Loved Ones First

  • Keep your family close and live in extended family units if that works for you
  • Commit to a life partner, which can add three years to your life expectancy
  • Grandparents can help care for the grandchildren, adding to a sense of purpose

9. Belong

  • Join a community with common interests to feel connected
  • Engage in conversations with coworkers and friends
  • Be open to new experiences

In addition, learning how to manage your stress can benefit your longevity. Here are tips to better manage your stress:

  • Choose foods high in omega-3 fatty acids to provide antioxidant support such as salmon, chia seeds and walnuts
  • Eat foods high in magnesium to help muscles relax; examples: avocado, banana, broccoli and spinach
  • Consider trying herbs such as ashwagandha (nutritional supplement), lemon balm (tea) and chamomile (tea)
  • Enjoy time with friends and family by dining together and playing games

The Blue Zones offer you valuable insights into how diet and lifestyle can influence longevity. Following a more plant-based diet with an emphasis on whole foods versus processed is a good place to start. Next, consider focusing on the social aspects of finding community and volunteering for a cause you believe in. Genetics may play a role in longevity, but you can have a say and choose to incorporate the Power of 9!

For personalized nutrition guidance, schedule a nutrition consultation with a Cooper Clinic registered dietitian nutritionist. Visit cooperclinicnutrition.com or call 972.560.2655.

Article by Amber Grapevine, MS, RDN, LD, and Cooper Clinic Nutrition.