Wellbeing Hub

July 9, 2025

Lessons learned from the world’s blue zones (and how they can help you live a longer life)

Lessons learned from the world’s blue zones (and how they can help you live a longer life)
Verified by Editorial Board

Welltech Editorial Team

Editorial Board post Reviewer Editorial Board post Reviewer
Verified by Editorial Board
Welltech Editorial Team

Table of Contents

Imagine celebrating your one-hundredth birthday in good health. For most people, it’s too far-fetched an idea—but for those living in a blue zone, it’s an achievable reality. 

What’s the secret to living long past your peers? The answer might just lie within the blue zones, five regions around the globe with the highest concentration of centenarians, or people living past 100 years old. 

In this blog post, we delve into the blue zone areas of the world to uncover secrets for a long life, because while you may not be able to pick up and move halfway around the world, you can adapt your lifestyle to include its proven practices! 

What are blue zones?

National Geographic Explorer and journalist Dan Buettner coined the now-famous term “blue zones” during his exploratory travels, which included extensive interviews with centenarians to learn about their day-to-day life. His team pinpointed five specific regions around the world with high concentrations of centenarians and identified similar lifestyle qualities believed to lead to a long (and well!) lived life. 

Where are the blue zones?

Despite these five locations being thousands of miles apart from one another, they all share similar lifestyle habits that have yielded its residents longer-than-average lifespans. 

Ikaria, Greece

This small island in the Aegean Sea may only be 10 miles long, but its people boast exceptionally low rates of dementia, and on average, live eight years longer and have half the rate of heart disease than the average American. 

Loma Linda, California

This religious-based community of Seventh-Day Adventists lives east of Los Angeles and relies heavily on faith, friends, and a plant-based diet to live ten years longer than the average American.

Sardinia, Italy

The first blue zone identified by Buettner and his team, Sardinia lays claim as the largest population of centenarian males, thanks to its belief in putting family first and filling their days with laughter. 

Okinawa, Japan

Boasting the largest population of female centenarians, Okinawa was once revered as the ‘land of immortals.’ Today, the island relies on community, gardening, and a strong sense of purpose to forge through the years.  

Nicoya, Costa Rica

This family-focused society encourages a positive outlook on life while working hard and soaking up the sun. 

What lifestyle habits make blue zone residents live longer?

While each blue zone has characteristics unique to itself, there are marked similarities across all areas that Buettner’s team discovered through its hundreds of interviews with centenarians. These qualities, known as the “Power 9”, outline characteristics across 4 lifestyle categories: Move, Right Outlook, Eat Wisely, and Connect. 

While many believe it’s activity and diet that drives one’s health, the Power 9 proves that our holistic wellness, including societal and mental health, is key to enjoying life well into our golden years. 

The “Power 9”

#1 Move naturally

For our blue zone residents, movement isn’t something they try to avoid—it’s a natural part of life! Exercise isn’t something they set out to specifically do, but a natural integration throughout their days, whether it’s by gardening or walking as a main mode of transportation.

#2 Purpose

It’s called many different things across cultures, but throughout Buetter’s research, he found centenarians felt a strong sense of purpose that helped to motivate and inspire them to live their best lives. While it may be hard to articulate for some, finding that sense of self can lead to up to 7 extra years of life! 

#3 Downshift

No matter your lifestyle or location, stress is inevitably going to find its way into your life—this is even true for our blue zone residents who live in some of the most breathtaking regions of the world! Identifying a routine or hobby to alleviate that stress is key since stress is a major contributor to many age-related diseases. That practice doesn’t have to be something specific—what’s important is having one. Residents in blue zones find comfort in activities like prayer, gardening, and even napping!  

#4 80% rule

Overconsumption is a favorite American pastime, but blue zone residents eat until they are just 80% full. Consuming your largest meal early in the day and not eating after dinner are also common practices. 

#5 Plant slant

Like any health journey, the food we put into our bodies ends up being one of the biggest contributors to our overall wellness, so what is the blue zone diet? Beans, fruits, and vegetables make up the majority of blue zone nutrition, with meat only being consumed occasionally—a marked change from the average American who eats over 200 pounds of meat a year! 

#6 Wine at 5

Except for the Adventists who abstain from alcohol, all blue zone residents indulge in modest drinking, regularly enjoying a glass of wine or two in the evening. 

#7 Right tribe

Buettner and team identified that blue zone residents choose social circles that support healthy habits. Given that both bad and good behaviors can be contagious, surrounding yourself with positive influences can impact your health. 

#8 Loved ones first

From maintaining close relationships with older generations to investing in marriages and children, blue zoners put their families first. Those committed to a life partner on average can add up to three years to their lives. 

#9 Belong

For all but a few centenarians interviewed, faith played a major role in their lives. Denomination does not appear to matter, though research has shown that those who frequent faith-based services four times a month can add 4-14 years to their lives.  

Should you implement blue zone wellness into your life?

Like many lifestyle philosophies and diets, blue zones is not without its controversy, with researchers stating that cases of pension fraud and faulty paperwork have likely clouded the original team’s findings. However, while the blue zone theory may have its faults, experts do agree that most of its core principles are well proven—and luckily, those principles are easy to incorporate into your own life. 

In order to live to 100 years old, a lot of things need to go right in your life (genetics being a big one), but adopting even a few practices from blue zones might just help you extend your life a few years—and do it in better health. So, start making a habit of moving more (we have an app to help with that—check out WalkFit) and be intentional with your friends, family, and food. 

Disclaimer

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

We recommend reading