Many people think of nutrition and exercise as a prescription that requires a lot of willpower to follow — for example, some might push themselves to eat five servings of vegetables or walk 10,000 steps every day.
But in so-called “Blue Zones,” where people tend to live exceptionally longer and healthier lives, health-promoting behaviors come more naturally. These people incorporate exercise and nutrition into their lifestyle and sense of purpose, rather than relying on fitness trackers, gyms, or special diets, says Robert J. Pignolo, MD, PhD, a Mayo Clinic physician-scientist and expert in gerontology, geriatrics, and bone diseases.
What are the Blue Zones?
Many years ago, National Geographic journalist Dan Buettner traveled the world with a team of scientists to uncover the secrets of longevity. His journey featured five geographic regions home to people who live extraordinarily longer and healthier lives than the average person, including the region with the highest number of centenarians.
Buettner called these places “Blue Zones,” after the concentric blue circles that scientists earlier drew on maps to show areas where people live longer.
These zones include the following locations:
Okinawa, Japan Sardinia, Italy Nicoya, Costa Rica Ikaria, Greece Loma Linda, California
What is the Blue Zone Diet and Lifestyle?
The specific diets and lifestyles of Blue Zone residents vary depending on the region.
For example, in Nicoya, Costa Rica, pumpkin, corn, and beans form the basis of their traditional diet.(6) Meanwhile, people on the Greek island of Ikaria tend to follow a Mediterranean diet that emphasizes produce, whole grains, beans, potatoes, and olive oil.
However, these populations also share some common characteristics, including:
Eat in moderation
People in Blue Zones tend to eat small to moderate portions, which helps them maintain a healthy weight — this is sometimes called the “80% rule.”
Buettner came up with the phrase from the Okinawan mantra “hara hachibun,” which roughly translates to “eat until you’re full eight times (out of 10).”
Inspired by Confucius, this mantra is often recited before meals to remind oneself to eat in moderation and avoid overeating.
If you’re interested in following this eating pattern, you don’t have to go to an extreme diet like a “one meal a day” intermittent fasting protocol, says Dr. Pignolo. Instead, do the following:
Give yourself reasonable portions. That means no second servings or large portions. To reduce portions even further, try switching from a full-sized dinner plate to an appetizer-sized plate. Eat no more than three meals a day. Don’t snack between meals.
“If you do all of this, you’ll probably cut your calories by at least 10 percent,” says Dr. Pignolo.
Stick to a plant-based diet
A Blue Zone diet typically consists of whole, unprocessed foods that are nutritious and low in unhealthy fats and sugars. Plant-based foods like fruits, vegetables, legumes, beans, nuts and whole grains are all staples. These foods are rich in vitamins, minerals and antioxidants that help prevent disease and promote overall health.
Additionally, a Blue Zone diet may include lean proteins like fish, chicken, and eggs, but rarely any red meat, and dairy products are also limited or avoided altogether.
More information: How to start a plant-based diet.
Live a positive, purposeful life
While people in Blue Zones are physically active, it’s not usually by going to the gym.
“They’re active in their daily lives,” Dr. Pignolo says.
They tend to move with a purpose rather than reaching a predetermined number of steps: For example, someone in a Blue Zone might walk or bike from one place to another rather than driving to work.
Blue Zone jobs and hobbies also tend to be active: Shepherds in Sardinia, Italy, walk at least five miles a day to traverse rugged mountainous terrain; in Okinawa, Japan, most people tend to gardens every day, growing crops for themselves and to share with their neighbors; and in Nicoya, Costa Rica, people find purpose and joy in performing daily physical tasks such as sweeping, walking to different locations, herding cattle, and hand-washing clothes.
To follow their example, consider ways to act with purpose and joy. Here are some ways to do so:
Volunteer to walk dogs at an animal shelter or build homes for a nonprofit. Spend time doing an active hobby like dancing, fishing, or gardening. Walk or bike to a destination within a mile. Get together with other active people to play pickleball, volleyball, or another group activity.
Know your reason for being
The Okinawans have the word “ikigai” which translates to “purpose in life.” Similarly, in Nicoya, Costa Rica, the word “plan de vida” translates to “soul purpose” or “life plan.”
People who live in these communities aren’t just getting through each day. Rather, a deep sense of purpose gives them a reason to get up. Combined with a strong sense of community and religious faith, this sense of purpose is thought to help relieve stress. It may also help them stay active as they age.
To strengthen your “Plan de Vida,” consider activities that you can do to contribute to your community. Could you tend a garden and share your crops and flowers with your neighbors, like the people of Okinawa do? Or you could rely on your unique professional skills. For example, if you’re a teacher, you could volunteer to tutor local children. Or if you work in the medical field, you could offer your skills at a non-profit clinic. Finally, if you’re active in a religious community, you could volunteer in that capacity.
How does the Blue Zone lifestyle slow aging?
Dr. Pignolo has spent much of his career focused on finding ways to slow the aging process.
“If we target the underlying causes of aging, rather than the diseases that occur with age, we can target multiple age-related diseases at once,” he says. “The Blue Zones provide a real-life example of how interventions can have a profound impact on lifespan.”
The Blue Zones diet and lifestyle changes can help you maintain a healthy weight, which in turn can lead to a longer lifespan, Dr. Pignolo says.
Eating a moderate amount of plant-based foods helps you take in fewer calories, he says. Purposeful physical activity helps you burn more calories. That sense of purpose brings you closer to community and helps relieve stress, which may make it easier to eat less and move more.
But the key is to find ways to incorporate the Blue Zones lifestyle into your daily life so you can continue to follow these principles for the rest of your life.
Related Documents
Men’s Health Bundle
Man Overboard! is a fun-to-read handbook on men’s health, written by Dr. Craig L. Bowron, who uses his years of education and professional experience to help men navigate this magical journey of aging as a man, if not unscathed, then with control and dignity.
