Last updated September 3, 2025
What if the secret to living past 100 isn’t found in expensive supplements or extreme diets, but in five remarkable places around the world? Blue Zones are geographic areas of the world that are home to some of the oldest people on Earth. Studies of residents of these areas reveal the secrets to long and healthy lifespans.
Their shared lifestyle habits tell a compelling story. Plant-based eating, moderate alcohol consumption, daily movement and quality sleep all contribute to their remarkable longevity. Just as important are the less tangible factors: a clear sense of purpose and tight-knit social connections that support residents throughout their lives.
Nine Secrets of the Blue Zones
Here are nine secrets of the Blue Zones that can help you live a happier and healthier life, too!
1. Follow a Plant-Based Diet
Plant-based eating forms the foundation of Blue Zones nutrition. This approach emphasizes vegetables, fruits, whole grains, legumes, nuts and seeds while minimizing processed foods, meat and dairy.
Blue Zones residents don’t obsess over labels or strict rules. They simply fill their plates with foods that grow from the ground, creating meals that nourish their bodies for the long haul.
2. Fasting and the 80% Rule
Natural eating patterns emerge across all Blue Zones. In Okinawa, “hara hachi bu” means stopping at 80% full, preventing overeating and supporting healthy digestion. Many communities also incorporate fasting through religious traditions or simply eating within shorter daily windows.
Food choices follow a similar wisdom: nutritious whole foods most of the time, with room for occasional treats. Fill up on vegetables, fruits, whole grains and legumes about 80% of the time, leaving space for favorite indulgences the other 20%. This balanced approach maintains a healthy weight, boosts immunity and enhances mental clarity without rigid restrictions.
3. Physical Activity
Forget gym memberships and workout schedules. Movement happens naturally in Blue Zones through daily life—walking to markets, tending gardens, climbing stairs, doing physical work well into old age.
This constant, gentle activity keeps bodies strong and minds sharp throughout their extended lifespans. If you exercise regularly, you’ll also feel better, sleep better and have more energy.
4. Consume Alcohol in Moderation
Wine with dinner, shared among friends—that’s the Blue Zones approach to alcohol. Small amounts, typically red wine, consumed socially may support heart health and stress reduction. The magic lies in moderation and the community connection that comes with sharing a glass.
5. Get Enough Sleep
Quality sleep restores both body and mind in Blue Zones communities. Residents prioritize 7-9 hours of rest, often following natural light patterns. The fact is, people who don’t get a healthy amount of sleep are more at risk for heart disease, stroke, obesity, diabetes, depression and even car accidents. It’s also been shown that people who sleep a healthy amount are more productive at work and more focused, which means they get more done.
6. Faith-Based or Spiritual Affiliation
Spiritual practice anchors daily life across these regions. Whether through organized religion, personal meditation or regular worship, nurturing the inner life provides comfort during hardships and connects people to something larger than themselves. People who pay attention to their spiritual side also have reduced rates of depression.
7. Nurture a Life Purpose
Having a reason to wake up each morning matters deeply for longevity. Okinawans call it “ikigai” while Costa Ricans in Nicoya say “plan de vida“—both translate to life purpose. This sense of meaning and direction appears to extend lifespan, likely by enhancing mental well-being and giving people something to live for.
8. Sense of Belonging
Deep friendships fuel remarkable longevity. Cultivating meaningful relationships provides motivation, support and joy throughout life. These connections encourage healthy habits, offer emotional support during challenges and create belonging that enriches every day.
9. Family Ties
Happy and healthy centenarians put their families first. This means keeping aging parents and grandparents nearby or in the home. They also commit to a life partner (which can add up to three years of life expectancy) and go out of their way to invest in their children with time and love.
The Five Blue Zones
The Blue Zones map includes the five regions of the world with the longest-living and healthiest populations.
1. Okinawa (Japan)
Known as the “Land of the Immortals,” Okinawa is home to some of the longest-living women in the world. The Okinawan diet, rich in Okinawan sweet potatoes, soybeans, mugwort, turmeric and goya (bitter melon) helps keep hearts and minds healthy well into old age. Daily movement, close-knit community ties and the Okinawan philosophy of “ikigai” (a reason for living) also play a major role.
2. Sardinia (Italy)
Sardinia is famous for its mountain villages, where shepherds stay active well into their 90s and beyond. This island has the highest concentration of male centenarians in the world. The Sardinian diet is low in protein and associated with lower rates of diabetes, cancer and death for people under age 65. Their strong family culture and daily wine rituals also contribute to longevity.
3. Nicoya (Costa Rica)
Costa Ricans attribute their longevity to several factors, including strong faith communities, deep social networks and a habit of regular, low-intensity physical activity. Nicoyans also eat a traditional Mesoamerican diet rich in beans, corn and squash, giving them a nutrient-dense foundation for life.
4. Ikaria (Greece)
The longevity secret of Ikaria in Greece is partially attributed to their way of eating, which is based on the Mediterranean diet—emphasizing fresh fruits and vegetables, whole grains, beans and nuts and olive oil. Fish and poultry are also eaten in small quantities, while red meat and dairy products are consumed in moderate amounts. In Ikaria, naps, laughter and strong social gatherings are just as important as what’s on the plate.
5. Loma Linda (California)
This city has the highest concentration of Seventh-day Adventists in the United States. The residents who follow a biblical diet of grains, fruits, nuts and vegetables live 10 more healthy years than the average American. They also avoid smoking and drinking, and center their weeks around faith and rest, helping to lower stress and foster close connections.
Snapshot Summary
Blue Zones reveal five global hotspots where people routinely live past 100. Residents share nine longevity habits: plant-heavy eating, moderate fasting, daily movement, light alcohol consumption, quality sleep, spiritual connection, life purpose, strong friendships and family bonds. From Okinawa’s sweet potatoes to Sardinia’s low-protein meals, these communities prove that simple lifestyle choices create extraordinary health outcomes. Their secrets offer a roadmap for anyone seeking vibrant longevity and genuine well-being.
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