“Blue Zones” – Longevity Lessons From Different Places Around the World

The “Power 9”, or the secrets of longevity

Studies have shown that genetics only affects our life expectancy in 20%, while lifestyle, diet and social relationships account for the remaining 80%. This finding, confirmed by studies on twins, became the foundation for identifying so-called blue zones, which have high life expectancy and low rates of chronic diseases.

In 2004, Dan Buettner and a team of anthropologists, demographers and epidemiologists identified nine common traits relating to the lifestyles of communities living in these areas, dubbing them the “Power 9”. They are as follows:

1. Move naturally – people living in “longevity zones” keep fit through spontaneous activity. They move in their environment in a natural way – incorporating regular low-intensity physical activity into their daily lives through walking, gardening and manual labour without the use of sophisticated equipment and technology. This natural movement strengthens the body and reduces the risk of chronic diseases without structured exercise.
2. Purpose – residents of “blue zones” have a clear sense of purpose in life. The Okinawan people call it “Ikigai”, while for the Nicosians it is “Plan de vida” – both phrases describe the reason we get out of bed each morning. Studies show that a sense of purpose can extend life by up to seven years, significantly reducing stress levels and encouraging a healthy lifestyle.
3. Downshift – “blue zone” communities are not completely free of stress. However, they are able to manage it consciously, relying on various strategies. For each region, it is different and unique. Ikarians nap during the day, Okinawa residents take a moment each day to remember and give thanks to their ancestors, whereas Sardinians enjoy meals together with their loved ones. These activities and their routine nature have the effect of reducing stress and thus counteracting inflammation, which contributes to most chronic diseases such as heart disease and Alzheimer’s.
4. 80% rule – Okinawa residents utter the mantra “Hara hachi bu”, meaning “Stomach 80% full”, before meals. The mantra is derived from Confucian teachings, which recommend stopping eating after reaching 80% satiety. This habit prevents overeating, reducing the risk of obesity and related diseases. Residents of “blue zones” eat their last, smallest meal of the day in the late afternoon or early evening.
5. Plant Slant – blue zone diet is mainly based on plants – fruit, vegetables, legumes, nuts and whole grains. Animal protein appears on the menu occasionally and in small amounts – meat is consumed on average 5 times a month. What is more, portions usually weigh 80-115 g, which is about the size of a deck of cards.
6. Wine at 5:00 p.m. – long-lived populations consume alcohol in moderation. Drinking 1-2 glasses of wine a day, as an accompaniment to a meal with loved ones, can support cardiovascular health, thanks to antioxidants present in wine. However, this rule is controversial, with recent studies reporting that there is no “safe” dose of alcohol. Therefore, it is worth approaching its consumption cautiously and reasonably.
7. Belong – religious and spiritual communities play a key role in the lives of residents of “blue zones”. 258 out of 263 centenarians interviewed belonged to a faith-based community. The specific religion does not matter – being a member of such communities, regardless of beliefs, increases life expectancy by building a sense of belonging and support.
8. Loved Ones First – in “blue zones”, family ties are an absolute priority. Multi-generational households and close relationships with parents, grandparents and children provide strong emotional support, security, and a sense of belonging.
9. Right Tribe – long-lived people surround themselves with supportive social networks that motivate each other to lead healthy lifestyles. Research shows that positive behaviours (such as healthy eating) are “contagious”. Close relationships in “blue zones” thus promote a certain lifestyle through shared values and good habits.

What can we do to support health and longevity?

An analysis of the lifestyles of people living in “blue zones” points to several key elements that can inspire us in our quest to make positive changes in our lives. If you want to take advantage of this knowledge, consider the following steps:

1. Incorporate more movement into your daily life. Walk, take the stairs instead of the lift, start a garden or do simple exercises at home.
2. Eat consciously. Consume meals slowly, giving your body time to send a satiety signal to the brain – this can take about 20 minutes.
3. Start eating more fruit and vegetables. Experiment with dishes based on such ingredients. How about discovering new flavours that will become a permanent part of your diet?
4. Invest in relationships. Build supportive ties with loved ones, spend more time with family and friends. Eating and talking together can improve your mood and reduce stress levels.
5. Think about what makes you happy and what gives your life meaning. It could be family, work, passion or helping others. Finding your “mission” is the key to greater satisfaction and motivation.
6. Look for moments to relax during the day. Meditation, yoga, reading books or even a short nap can significantly improve your mood.
7. Consider introducing spiritual practices into your life. It can be a prayer, meditation or simply a moment of reflection.

Changes are worth making gradually. The key to longevity is not drastic diets or grueling exercise, but rather the small daily choices and micro-habits that support our health. Longevity – which many of us hope for – is not only about living longer, but also about physical and mental well-being in later years. It is important to think about it holistically.

One of the most inspiring lessons from the “blue zones” research is that we can largely influence our own health. A lifestyle that supports longevity – including proper habits – is in our hands. As Dr. Peter Attia points out in his book “Outlive”, even small changes, such as daily physical activity, can make a significant difference in the quality and length of our lives. So, let’s do it!

^References:

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3. ^{Buettner D., The Blue Zones: Lessons for living longer from the people who’ve lived the longest, National Geographic Society, 2008.}
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6. ^{Herskind A.M., McGue M., Holm N.V., Sorensen T., Harvlad B., Vaupel J.W., The heritability of human longevity: a population-based study of 2,872 Danish twin pairs born 1870-1900, Hum Genet, 1996;96:319-323.}
7. ^{Attia P., Żyć Dłużej. Nauka długim życiu w zdrowiu, Wydawnictwo Filia, 2024.}