How People in Blue Zones Live a Long and Happy Life

Living a long life is something to which just about every person aspires. And it’s not impossible. It turns out, you can increase your lifespan drastically by following healthy habits and living a healthy lifestyle.

When it comes to longevity, people who live in five Blue Zones can inspire us. Dan Buettner and his team set out on a geographic expedition to find places on a map where people live the longest. He identified five areas — Blue Zones — where people consistently live up to 100 years and beyond.

The Blue Zones locations are Ikaria, Greece; Okinawa, Japan; Ogliastra Region, Sardinia; Loma Linda, California; and Nicoya Peninsula, Costa Rica. People who live in these regions share a similar lifestyle and follow specific lifestyle habits.

And it’s not just a magic diet or exercise that helps them live a long life — it’s their surroundings. It’s the choices they make every day to live a particular lifestyle, which help them grow a healthy mind and a healthy body.

So what’s the secret to their longevity?

1. They move a lot

Do you think people in Blue Zones spend all their time in the gym and lifting weights? No, far from it. Instead, they move around in their natural environment. Given their lifestyle, they spend a lot of time in nature moving their bodies. They tend to their gardens, herd their cattle, or go hiking in the mountains.

How you can do it: The nature around you provides plenty of opportunities to stay active. Just look at your surroundings and you’ll see it. Go for a nature walk or a run, find a hiking trail, or take a walk in a park close to you.

2. They minimize stress

People in Blue Zones know how to control their stress level and keep it to a minimum. Uncontrolled stress can lead to inflammation, which can set the stage for age-related illnesses. They know how to take care of their bodies to avoid feeling stress. By avoiding stress, they never let it build up in the first place. They like taking naps during the day, meditating, and enjoying everything life has to offer.

How you can do it: It’s important to be in tune with your body and follow your body’s natural cues to avoid feeling burned out. Learn to take control of your mind and body. Never overwork yourself and take time to relax and recharge.

3. They follow the 80 percent rule

Contrary to popular belief, you don’t need to eat until you feel full. People in Blue Zones eat just enough and stop eating after they are 80 percent full. This habit helps them manage their weight and keep their body in a healthy balance. Additionally, they eat their dinner early, which is their smallest meal of the day. They also avoid late-night snacks.

How you can do it: Be mindful of what you eat and how much you eat. Eat slowly and watch your food portions. Go light on dinner and don’t indulge in late-night snacks.

4. They follow a plant-based diet

It’s not to say that people who live in Blue Zones don’t eat meat at all — it’s how often they consume it. They only eat meat five times a month on average. Most of the protein they eat comes from plant-based sources, such as beans. They also eat more fish instead of meat.

How you can do it: Look into plant-based sources of protein. Consuming too much red meat can lead to heart disease and premature aging. Cut out the meat from your diet and replace it with healthy alternatives. Rich sources of protein are beans, chickpeas, lentils, fava, and soybeans. Aim to eat at least half a cup of beans every day to increase longevity.

5. They drink wine

We know too much alcohol is bad for your health. But you’d be surprised to know that people in Blue Zones drink wine regularly. Typically they’ll drink one to two glasses of wine a day. And they don’t drink it alone just to pass time — they drink it with purpose — with food or with friends in a social gathering. When it comes to alcohol, moderation is the key. Research shows moderate consumption of alcohol promotes longevity.

How you can do it: If you decide to drink wine, drink a glass with dinner or at a social gathering. Remember to watch how much you drink and don’t drink more than two glasses in one sitting.

6. They belong to a faith-based community

Research shows that people who keep a strong faith and attend a religious service once a week live 4–14 years longer than those who don’t. Joining a community fosters a sense of belonging. It also helps you feel less lonely and increases mental well-being.

How you can do it: Join a religious community in your area. If you’re not into religion, you can join a club that brings people with common interests together.

7. They put family first

Family and social interactions play a central focus in the lives of people who live in Blue Zones. That said, most of the decisions they make in life revolve around their families.

People who live to 100 years old and beyond enjoy social relationships and create supportive social environments with their family and friends. They value close-knit connections that help them thrive. Research shows social interactions promote mental health and increase your lifespan. For example, some people in Blue Zones live in three-generational families and keep their parents and grandparents close to their homes. They also maintain strong ties with their family and children.

How you can do it: You can build supportive social connections anywhere you want. Nurture yourself with social interactions and supportive relationships. The more you enjoy those connections, the longer your life will be.

The takeaway

You don’t need to live in a Blue Zone to create a similar lifestyle for yourself. Living to 100 and beyond is not impossible. If you want to live a long life, adopt the habits that will increase your happiness and promote longevity. People who live in Blue Zones can serve as inspiration for anyone who wishes to live a long life to adopt a similar lifestyle.