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How Can We Live Better, Longer? The Secret of Blue Zones

By Shannon Kasun, Neuroscience Specialist

Image: Wix Media
Image: Wix Media

Scattered across the globe are “longevity pockets”—regions where a notably high number of people reach or surpass 100 years old, earning the title of centenarians. These regions, known as “Blue Zones,” got their name when researchers, using blue pens, circled them on a map.


Remarkably, Blue Zones have centenarian rates ten times greater than the United States (Blue Zone Project). But it’s not just about living longer—Blue Zone residents are also living better, with lower rates of chronic disease. 


So, what's their secret? Is it a rare longevity gene passed down through generations? Something in the air that fuels both body and vitality? Or perhaps a real-life version of the magical water in Tuck Everlasting?


Research shows that it’s none of the above. Longevity in Blue Zones isn’t the result of predetermined genetics, special air, or mystical drinking water. Instead, it stems from lifestyle choices deeply embedded in the region’s culture—habits that naturally promote longer, healthier lives that you could start today. 


Longevity researchers identified four lifestyle categories common to all Blue Zones: outlook, eating well, connection, and activity. Each of these independently contribute to health and longevity, but combined, they form a powerful recipe for a longer, healthier life. 


Outlook: Reason for Being & Stress Less, Live More


Blue Zone residents emphasize discovering and defining their purpose, known as “ikigai” among the Okinawans and “plan de vida” among the Nicoyans—both of which roughly translate to “the reason I wake up in the morning.” A 2014 study found for every one standard deviation increase in perceived purpose, the risk of dying over the next 14 years dropped by 15% (Hill & Turiano, 2014).


Stress is associated with accelerated biological aging, meaning your cells literally age faster (Harvanek et al., 2021). Blue Zone residents regularly downshift their stress by incorporating reflection, prayer, and even short naps into their daily routine—practices that help alleviate anxiety and promote longevity.


Eating Well: Blue Zones Go Green


People in Blue Zones follow two key guidelines when it comes to eating:


  1. Eat in moderation: The Okinawan mantra “Hara hachi bu” means “eat until you are eight parts (out of 10) full.”

  2. Prioritize a plant-based diet: Fruits, vegetables, legumes, beans, nuts, and whole grains are staples, providing essential vitamins, minerals, and antioxidants. Lean proteins like fish are also incorporated. 


Research suggests that a plant-based diet—such as the Mediterranean diet and MIND diet—is linked to better health and a longer life. A 2022 study found that switching from a typical Western diet to an optimal diet could increase life expectancy by more than a decade for both women and men in the U.S. (Fadnes et al., 2022)


Connection: Live to Connect, Connect to Live


Blue Zones demonstrate the longevity-enhancing power of healthy social connections. Healthy relationships improve both mental and physical well-being, contributing to longevity. The 87-year long Harvard men’s study found healthy relationships with friends, family, and community were a stronger predictor of health and longevity than physiological factors like cholesterol (Hart, 2023).


Activity: Move Your Body 


Unlike many in the Western world, Blue Zone residents don’t “exercise” in the traditional sense. Instead, they move naturally by walking or biking instead of driving, taking the stairs, gardening, and other manual labor. Outdoor physical activity is built into their day. In contrast, Americans spend over half of our waking hours sedentary and approximately 90% of our existence indoors (Matthews et al., 2008; EPA). There was a 10.9-year difference in life expectancy between the least and most active adults over the age of 40 (Veerman et al., 2025). Additionally, Olympic athletes—arguably one of the most active cohorts—live, on average, 5 years longer than the general population (Antero et al., 2021)


It's believed that these shared experiences—outlook, eating well, connection, and activity— contribute to the health, happiness, and prosperity of Blue Zones. 


The best part? You don’t have to move to a Blue Zone tolive longer. Longevity isn’t just about DNA, air, or water. While genetics and environment influence your health—and your risk for illness—Blue Zones teach us that longevity is ultimately shaped by the choices we make. By embracing the Blue Zone lifestyle—fostering a positive outlook, nourishing your body, building positive social connections, and moving your body— you may not only add years to your life, but life to your years.


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