Live To 100: 5 Secrets Of The Blue Zones You Can Start Today

Have You Heard Of Blue Zones?

S cattered around the world are 5 regions that are growing in popularity. Known as blue zones, these areas have a high concentration of centenarians, people who live to 100. Much has been made of this coincidence with books, research papers, and documentaries distributed on the topic. Blue zones may be more than a coincidence, especially since these regions, ranging from Okinawa, Japan, to Nicoya, Costa Rica, are not particularly close. Researchers have looked at similarities and traits among these groups to work out these 5 common threads of longevity.

1. Make continuous movement a priority

People in blue zones are always on the move. Exercise is not a specific time but is built into daily life. Even at an advanced age, people in the blue zones still work and are constantly moving, squatting, pushing, and even climbing. The lifestyles are far from sedentary. This movement helps with muscle health, bone health, and weight management. These are essential tenets of a long life. To adopt these habits, find ways to move throughout the day. Get up from the couch or desk and walk, squat, or jump. Take calls while on a walk. Find activities to enjoy that require functional movement and strength.

2. Leave a little on the plate

People in the blue zones eat wisely and mindfully, ensuring not to feel stuffed at every meal. The people of Okinawa, Japan, for instance, live by the rule of hara hachi bu, which means stopping the meal at 80% full. Studies show that caloric restriction helps stimulate healthy aging, maintains muscle mass, and promotes longevity. Start by practicing the 80% rule. Over time, the body will adjust to smaller portions of food. This simple step can regulate insulin, weight, and energy levels.

3. Make fiber your friend

People in the blue zones are primarily plant-based with fruit, beans, and leafy vegetables making up large parts of the diet. For instance, people in Ikaria, Greece, follow the Mediterranean diet, which is rich in fiber and healthy fats. These groups, either through a lack of access or personal preference, consume minimal ultra-processed foods. Ultra-processed foods lack the fiber needed for optimal health. Studies have shown that the Mediterranean diet, for example, is linked to longevity. Start by reducing processed foods and sticking to plant-based options as much as possible.

4. Healthy connections, long lives

Maintaining strong ties with family and friends is a common theme in blue zones. Connection over a meal or a lively conversation is part of daily life, even for centenarians. In these spaces, older adults still live among and engage with younger family members and are held in high regard. Strong community and connection lead to longevity in several ways. The feel-good hormones released are connected to optimal health and vitality. Stress levels naturally decrease, which helps with managing cortisol and inflammation, a common indicator of lifespan. Studies show social isolation and loneliness among older adults cuts lifespan and quality of life. Create and maintain long-lasting, healthy relationships with family and friends and potentially live a healthier life.

5. Alcohol in moderation

People in the blue zones tend to drink alcohol in moderation or only for special occasions. The alcohol is limited to locally sourced wine or other minimally processed drinks. Excess alcohol consumption is known to carry many health risks that essentially reduce lifespan. Certain drinks like beer carry additional sugar and calories that lead to weight gain, chronic disease, and poor health outcomes. Making wiser choices around alcohol consumption can go a long way to improving overall health.

Create your blue zone today

The people of blue zones live simple lives and follow these habits consistently. These habits may lead to better quality of life and optimal health even at 70, 80, or 90. Of course, there are caveats to blue zones. Environment matters, and most blue zones are in rural areas, countryside, or nature-filled spaces. Millions of people live in urban areas with environmental toxins and limited access to organic food while performing in high-stress yet sedentary jobs. Additional changes may be necessary, but these blue zone secrets can be the start of a longer, more fulfilled life.