Blue zones: Lessons from the longest-living people

Living to 100 years old and beyond is no doubt one of the greatest privileges that life can offer. As of 2021, just over half a million people — less than 0.01% of the world’s population — are centenarians, a remarkable figure nonetheless. However, to live to 100 years old and be riddled with the pains of chronic diseases, doctor’s visits, and the wearying atmosphere of a nursing home would resemble more of a prison than a privilege — over half of adults would rather die than live in a long-term care facility. Longevity researchers are tasked with unraveling the mystique behind a long and happy life, whether it stems from genetics, diet, or environment, and simulating those secrets across the globe.

Author and researcher Dan Buettner has spent the last two and a half decades traveling the world to gauge the environments of the longest-lived. As a pioneer in his field, he coined the term “blue zones” in 2004 to describe regions in the world where inhabitants are statistically more likely to live to 100. With dozens of published books, speaker events, and even a Netflix docuseries, he has observed five blue zones whose communities nurture exceptional lifestyles: Sardinia, Italy; Ikaria, Greece; Nicoya Peninsula, Costa Rica; Okinawa, Japan; and the Seventh Day Adventists of Loma Linda, California. As a U.S. native and fitness enthusiast (a Guinness-world-record-holding kind of enthusiast) himself, Buettner and his team at National Geographic sought to identify and apply their findings to American cities.

The habits Buettner and his team observed can be summarized into nine major categories, which are believed to extend both life expectancy and quality. From the Okinawans, they learned the term “ikigai,” which closely relates to the Nicoyans’ “plan de vida.” Both signify that one should have an internal purpose in life. Food was a major aspect of longevity as well; most communities have one to two alcoholic drinks daily, focus on eating locally grown vegetables and legumes over meats, and eat until only 80% full. Preventing overconsumption is a key element in Okinawan society verbalized by the Confucian mantra “hara hachi bu.” Finally, three categories revolved around a sense of community, achieved through faith-based groups, surrounding oneself with lifelong friends, and living in joint homes.

Interestingly, none of the towns Buettner traveled to had nursing home facilities, nor was it the social norm to avoid living with grandparents. On average, nursing homes reduce average life expectancy between three to four years, but they are still widely used, especially in the United States. Effective stress management is a contributing factor to their esteemed health too, as the Ikarians tend to nap while the Adventists pray. In an effort to reduce the risks of chronic and inflammatory diseases, these centenarians live in areas that encourage natural movement such as walking or gardening.

While lifestyle is a significant factor in longevity, genetics also plays a substantial role. If lifestyle was the only variable responsible for longevity, the percentage of centenarians could be drastically larger. A 2022 study found that 40% of life expectancy is determined by one’s genome. The remaining percentage is impacted by environmental and mental factors that can mark the difference between a prison and a privilege.

In 2008, Dan Buettner gathered a team to replicate the habits he observed within the 9,000 residents of Albert Lea, Minnesota. The town rallied behind the project and embraced the prospect of becoming a blue zone. They created plant-based options in local restaurants, removed candy from local schools, and built ample walking paths. Through questionnaires and comparative tests, resident life expectancies increased by 3.2 years, the town collectively lost 7,280 pounds, and average healthcare costs dropped by 40%. After the remarkable success achieved in only one and a half years, Buettner’s team traveled to 27 other American cities to do the same.

“To live as long as these people do and still be thriving physically, socially, and mentally is a testament to the environment they’ve created for themselves.”

Interviews with centenarians in the original Blue Zones docuseries reveal their admirable zest for life. Incorporating the nine habits observed by Buettner can empower us to embrace a similar vitality. Dr. Ellsworth Wareham in Loma Linda assisted with heart surgeries until his mid-90s. 101-year-old Umeto Yamashiro in Okinawa regularly dances and plays games with her great-grandchildren, living by the philosophy of never getting angry. To live as long as these people do and still be thriving physically, socially, and mentally is a testament to the environment they’ve created for themselves. With these success stories at hand, longevity researchers can hope to someday make every zone a blue zone.