The Secrets of the Blue Zones: What the Longest-Lived People Do Right – & How You Can, Too

Die Geheimnisse der Blue Zones: Was die langlebigsten Menschen richtig machen – & wie du es auch kannst

How can a longer life be combined with a high quality of life in old age? Given the steadily increasing life expectancy, this question is becoming a central challenge for more and more people. While in Germany, the average life expectancy for men is 78.9 years and for women 83.6 years , many people accept the inevitability of being dependent on medication and suffering from chronic illnesses in old age. But this doesn't have to be the case. In certain parts of the world, the so-called blue zones , people not only live longer but also remain vital and healthy into old age.¹ What is behind these blue zones and what can we learn from them?

Tags: Longevity

What are Blue Zones?

The term “ Blue Zones ” was coined by researcher and author Dan Buettner , who, together with a National Geographic team, studied regions of the world where people live to particularly old age while enjoying an exceptionally high quality of life. Buettner identified five such zones where residents not only live longer, but also suffer less from the typical age-related illnesses that are widespread in Western countries. These regions are Ogliastra in Sardinia , Okinawa in Japan , Loma Linda in California , Nicoya in Costa Rica , and Ikaria in Greece . The people in these regions live in a way that is in many ways fundamentally different from that in Western societies. They practice a way of life that is strongly focused on community , healthy eating , regular exercise , and stress reduction . But what exactly are the factors that make life in the Blue Zones so special?

The five Blue Zones and their secrets

In the following, we'll show you the most important Blue Zones and give you insights into the specific lifestyles and dietary habits of the local residents. These factors are an essential component of the healthy and long life so valued in these regions. The lifestyles of the people in the Blue Zones offer valuable insights into how we, too, can improve our quality of life through small but effective adjustments in our everyday lives.

Ogliastra, Sardinia

1. Ogliastra, Sardinia: The secret of the shepherds' long life

The Ogliastra region on the Italian island of Sardinia is known for the exceptionally high life expectancy of its male residents. More men over 100 years old live here than anywhere else in the world. What's their secret?

In Ogliastra, people often work as shepherds, which means they spend a lot of time outdoors and remain physically active. They eat mostly whole-grain bread, beans, seasonal vegetables , and goat's milk and cheese . Goat's milk is rich in nutrients such as calcium and potassium and has anti-inflammatory properties. Another secret of the Sardinians is the moderate consumption of Cannonau wine , which is rich in flavonoids that have antioxidant properties . Close family ties and the involvement of the older generation in social life also play a major role in the longevity of the residents.² In Sardinia, old age is not seen as a burden, but as a valuable resource. This promotes well-being and mental health well into old age.

Okinawa, Japan

2. Okinawa, Japan:
The oldest women in the world

Okinawa is home to the oldest women in the world. A central concept that shapes life on Okinawa is the so-called " Ikigai " – a term that translates as " reason to live ". This principle gives Okinawans a purpose in life and a purpose that motivates them to get out of bed every day. This attitude, combined with a strong sense of community , regular exercise and a diet rich in sweet potatoes, soy and green vegetables , contributes significantly to the residents' exceptional longevity. Green tea, especially matcha, is an integral part of daily culture in Okinawa and throughout Japan. The Okinawan diet is rich in antioxidants and anti-inflammatory substances, which helps reduce the risk of chronic diseases and strengthens the immune system .

In addition, daily work in the garden or in the fields is a natural source of vitamin D , which is produced by the sun's rays.³

Loma Linda, California

3. Loma Linda, California: The Seventh-day Adventist Church

Loma Linda , California, is home to a large community of Seventh-day Adventists , who on average live longer than the rest of the US population.⁴ Their faith plays a central role in their lifestyle. Adventists place great importance on a healthy diet, regular exercise , and maintaining close social relationships. The diet of Loma Linda residents is predominantly plant-based and rich in nuts, whole grains , fruits, and vegetables . Meat is rarely consumed, and alcohol and tobacco are also avoided. Another important aspect of life in Loma Linda is the importance of the Sabbath, a weekly day of rest on which the community comes together to pray, eat, and relax. This regular break from everyday life helps people reduce stress and maintain their mental health.

Nicoya, Costa Rica

4. Nicoya, Costa Rica: The Secret of Pure Life

In Nicoya , a remote region in Costa Rica, people live with an extraordinary zest for life and vitality. Social cohesion and spirituality play a central role here. Nicoya residents often live with their families under one roof, and everyone has a specific role that is valued by the others. This gives people a sense of purpose and belonging . The diet in Nicoya is simple but nutrient-dense. Corn and beans are staple foods, and people consume plenty of fresh fruit such as oranges, which are rich in vitamin C. The combination of a calcium-rich diet and adequate sunlight ensures good bone health, which contributes to the impressive vitality of the older population.

Ikaria, Greece

5. Ikaria, Greece: The Secret of the Mediterranean Diet

Ikaria , a small island in the Aegean Sea, is known for the high life expectancy of its inhabitants and the low rate of chronic diseases. The typical Mediterranean diet , which is rich in vegetables, fruit, olive oil, fish and whole grain products , forms the basis of the Ikarians' healthy diet. Home-grown herbal tea and goat's milk , both of which have anti-inflammatory properties and promote general health, are also particularly popular. In addition to a healthy diet, the inhabitants of Ikaria place great value on social interaction and regular recreation. Daily walks, gardening and afternoon naps are integral parts of everyday life. This combination of physical activity, social interaction and relaxation contributes significantly to the longevity of the Ikarians.

Singapore

Singapore: The Future of Longevity

Singapore, one of the world's most modern cities, is rapidly becoming a center of longevity. The key here lies in the perfect combination of technological innovations, a holistic healthcare system , and a conscious lifestyle . Singaporeans benefit from first-class medical care, preventative health programs , and an urban environment that promotes exercise and well-being. Thanks to numerous green spaces, such as the impressive Gardens by the Bay, and a dense network of parks and walking trails, people stay active and regularly come into contact with nature. The diet in Singapore combines traditional Asian ingredients such as vegetables, fish, and fermented foods with modern nutritional science, creating an optimal mix of nutrients. The close-knit community and cultural values such as respect for older generations further contribute to the quality of life. Singapore shows how technology and tradition can combine to promote a healthy and long life.

The common characteristics of the Blue Zones and how you can use them in your everyday life

Although the Blue Zones are located on different continents and are culturally very different, they have some essential similarities that are responsible for their extraordinary longevity.

Researcher Dan Buettner has identified nine principles that play a central role in all Blue Zones and that you can also integrate into your life to optimize your health and promote your longevity.

1. Plant-based nutrition in focus

Residents of the Blue Zones don't necessarily engage in vigorous exercise, but they are active throughout the day. Whether it's gardening , walking , or kneading dough, physical exercise is an integral part of their daily routine. They focus on moderate but consistent activity, which is easily integrated into their daily routine.

In addition to a plant-based diet, healthy fats also play an important role. In the Blue Zones, omega-3 fatty acids—commonly found in fish, nuts, and seeds—are a significant part of the diet. To support your daily intake of these important fatty acids, it can be helpful to incorporate high-quality omega-3 into your daily routine. Epax® Premium , for example, provides a concentrated source of omega-3 fatty acids that can perfectly complement your diet and contribute to a healthy lifestyle.

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2. A clear sense of purpose in life

The diet in the Blue Zones is predominantly plant-based and rich in vegetables, fruits, legumes, and whole grains . Meat is consumed only in small amounts and mostly on special days. This diet is rich in antioxidants , fiber, and healthy fats , which reduce the risk of cardiovascular disease and other chronic diseases.

Person von hinten arme breit in der Natur

3. Stress reduction and relaxation

Stress is a major factor in many chronic diseases. Residents of the Blue Zones have found ways to reduce stress and relax regularly. Whether through meditation, prayer, naps , or walks in nature , regular breaks and moments of rest are crucial for a long and healthy life.

4. Eating moderately

In the Blue Zones, people eat mindfully and in moderation. One principle particularly observed in Okinawa is " Hara Hachi Bu "—which means you should stop eating when you are 80% full . This helps avoid overeating and maintain a healthy body weight.⁵'⁶

5. Natural movement in everyday life

A strong sense of purpose in life—be it through family, work, or hobbies—and the wonderful vision of a healthy and independent lifestyle in old age are ubiquitous in the Blue Zones. This purpose, called " ikigai " in Japanese, motivates people to begin each day with joy and purpose. A clear purpose in life has been proven to have a positive effect on mental health and can even prolong life.

In addition to a plant-based diet, healthy fats also play an important role. In the Blue Zones, omega-3 fatty acids—commonly found in fish, nuts, and seeds—are a significant part of the diet. To support your daily intake of these important fatty acids, it can be helpful to incorporate high-quality omega-3 into your daily routine. Epax® Premium , for example, provides a concentrated source of omega-3 fatty acids that can perfectly complement your diet and contribute to a healthy lifestyle.

6. Moderate wine consumption

In some Blue Zones, such as Sardinia and Ikaria, a glass of wine is part of daily life. Moderate consumption of wine, especially red wine , can provide antioxidant benefits due to its polyphenol content. However, it is important that consumption remains moderate and is enjoyed in a convivial setting.

7. Strong social networks

Community and close social ties are of great importance in the Blue Zones. People are deeply involved in their families and communities , which provides them with emotional support and a sense of belonging. These social connections are not only good for mental well-being but can also prolong life.

8. Prioritizing the family

In the Blue Zones, family comes first. The older generation is honored and respected, and family members support one another. These close family ties provide security and comfort , which contribute to a long and fulfilling life.

9. Belonging to a community

In the Blue Zones, people are often members of religious communities or other social groups. This sense of belonging promotes cohesion and provides people with a network they can rely on. Studies show that people who are integrated into a community live longer and healthier lives.

Conclusion: What we can learn from the Blue Zones

The Blue Zones offer valuable insights into the factors that promote a long and healthy life. It's not expensive medical treatments or extreme diets that make the difference, but simple, everyday habits. Through natural exercise , a plant-based diet , social connection , and regular relaxation, we too can set the course for a long, healthy, and fulfilling life. By integrating the principles of the Blue Zones into our everyday lives, we can improve our quality of life and increase our chances of a long, healthy life. In addition, special longevity supplements like Omega 3 Superior from NEOaging can round out our customized longevity program and provide optimal support in our daily lives with sensibly dosed micronutrients, trace elements, and antioxidants .

Conclusion: It's never too late to make positive changes and use the secrets of the Blue Zones to your advantage!

Bibliography

Poulain, M., Herm, A., Pes,
G., The Blue Zones: areas of exceptional longevity around the world, Vienna
Yearbook of Population Research, 2013 (Vol. 11), pp. 87–108
Poulain M, Pes GM, Grassland C, et al. (September 2004). "Identification of a geographic area characterized by extreme longevity in the Sardinia island: the AKEA study" (PDF). Experimental Gerontology. 39 (9): 1423–9. doi:10.1016/j.exger.2004.06.016. PMID 15489066.
Poulain, Michel (July 21, 2011). "Exceptional Longevity in Okinawa:: A Plea for In-depth Validation". Demographic Research. 25 (7): 245–284.
Alexa Mikhail (April 2, 2023). "A look inside America's only blue zone city—home to some of the world's longest-living people". Fortune. Retrieved January 2, 2024.
Gavrilova, NS, Gavrilov, LA, Comments on dietary restriction, Okinawa diet and longevity.
Green, CL, Lamming, DW, Fontana, L., Molecular mechanisms of dietary restriction promoting health and longevity. Nat Rev Mol Cell Biol, 2022. 23: p. 56-73.

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