In a recent Netflix documentary, Live to 100: Secrets of the Blue Zones, author Dan Buettner introduces us to Blue Zones. These zones mark areas around the world with the highest number of centenarians, or people who live to 100. Today we’ll explore where these places are and what makes them so special.

The basics

Eating wisely, moving naturally, connecting with others, and having a purpose. These are 4 principles that span across each zone, that we can attribute to their success in longevity. At the heart of these principles lies a diet (a plant-based one more specifically) characterized primarily by the consumption of whole grains, greens, nuts, tubers, and beans. Buettner suggests eating a large breakfast and snacking on nuts while halting all eating by 6 PM or at least 2-3 hours before bed.

The concept of moving naturally reveals a key secret to the Blue Zones’ vitality. Activities such as housework, garden work, or even walking to a friend's house keep these individuals moving consistently throughout the day. You won’t find them going to the gym or sticking to a regular training schedule because their physical activity is built into their lives. You will find that this is a common theme among the Blue Zones. These people are not pursuing health because they desire it, their health is simply a result of their overall lifestyle that has been naturally set up.

Moving on, Buettner stresses the significance of strong social bonds and a sense of purpose in the pursuit of happiness and longevity. In a study led by Hill and Nicholas Turiano at the University of Rochester Medical Center, data from over 6,000 participants from the MIDUS study was examined. They assessed self-reported purpose in life, positive relations with others, and emotional experiences. Over 14 years, 9% of participants had passed away, and those individuals had reported lower life purpose and fewer positive relations. Remarkably, a stronger sense of purpose consistently correlated with reduced mortality risk, benefiting individuals of all age groups throughout the study's duration.

The 5 Blue Zones

While the Blue Zones do share several common characteristics, they also have many differences. Here's a brief overview of each of the five zones.

Ikaria, Greece:

Situated eight miles from Turkey's coastline in the Aegean Sea, this island has some of the planet's lowest middle-age mortality and dementia rates. Studies connect their extended lifespan to the islanders' adherence to a traditional Mediterranean diet, characterized by an abundance of vegetables and healthy fats, while limiting dairy and meat consumption.

Okinawa, Japan:

Okinawa, the largest island in a subtropical archipelago controlled by Japan is home to the world's longest-lived women. Their exceptional longevity is attributed to dietary staples such as Okinawan sweet potatoes, soybeans, mugwort, turmeric, and goya (bitter melon), which contribute to their long and healthy lives.

Ogliastra region, Sardinia:

The mountainous highlands of this Italian island are renowned for having the world's largest population of centenarian men. The islanders follow a low-protein diet, which is linked to reduced occurrences of diabetes, cancer, and mortality in individuals under 65 years of age.

Loma Linda, California:

This particular community in the United States has the highest concentration of Seventh-day Adventists, and adherents who follow a biblical diet rich in grains, fruits, nuts, and vegetables often enjoy an additional decade of healthy living compared to the average American.

Nicoya Peninsula, Costa Rica:

In this Central American region, inhabitants exhibit the world's lowest middle-age mortality rates and the second-highest concentration of male centenarians. Their longevity is attributed in part to their strong faith communities, close-knit social networks, and consistent engagement in low-intensity physical activities.