By Marnie Kunz

Blue Zones is a global research project on longevity and health habits, with takeaways from some of the healthiest and longest-living populations in the world. As a trainer and also a former journalist, I am pretty skeptical of most health and fitness trends and fads, but as I learned about these zones, I was pleasantly surprised to find well-researched studies and sound advice. This article will help you learn more about Blue Zones and how the key principles can help you live a longer, healthier life.

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What Are Blue Zones?

Blue Zones are five places in the world where people live the longest and healthiest. National Geographic Fellow and NY Times bestselling author Dan Buettner coined the term Blue Zones in his studies on aging and longevity. In his research, he identifies five places in the world – Blue Zones – where people live the longest and are healthiest: Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece, and Loma Linda, California.

Dan wrote about his findings in a series of books on the Blue Zones, and launched the Blue Zones Project to help communities implement core principles from the communities he studied to improve the quality of life and length of life of their residents.

Key Principles on Health and Longevity

The Blue Zones researchers include anthropologists, medical professionals, epidemiologists, and demographers, and together they broke down the data to come up with some key takeaways. The Blue Zones Power 9 are the principles that all of the communities in the five zones have in common. These can help people everywhere live longer, healthier lives.

The key lessons are:

Move Naturally

People in Blue Zones include movement as part of their daily lives with activities like gardening and walking. They don’t commit to hardcore workouts or exercise routines but rather move throughout the day as part of their lives. In contrast with many aging people, the seniors in these zones stay active in their daily lives even as they reach 100 years and older.

Have a Purpose

All of the people in the zones have a sense of purpose and a bigger cause to live for. This is why you get up in the morning and the thing that drives you even when life gets challenging. Having a purpose can add up to 7 years to your life, according to the researchers.

Cope with Stress

Everyone has stress in life, even people in happy places who are retired. Stress can cause inflammation, diseases, and many long-term conditions. The different Blue Zone communities have different rituals to cope with stress, ranging from naps to happy hours to praying. Creating your own habits to combat stress can help you live a longer, healthier life.

Related Post: 51 Self-Care Ideas

Eating in Moderation

The Blue Zone residents follow a principle of healthy eating that prevents them from overeating. The researchers call this the 80% Rule. The idea is to eat until you’re 80 percent full and then stop. This helps digestion stay manageable and limits calories without feeling restrictive. In addition, the people in the study ate bigger meals earlier in the day (breakfast) and had the lightest meal last, in the early evening or late afternoon.

Eat more plants

Eating a plant-rich diet with plenty of beans and lentils is a common practice for people who live to be over 100. On average, they eat a small portion of meat only five times per month.

Drink wine in moderation

The people in the zones drink wine regularly and in moderation. They have one to two glasses of wine a day, on average, and drink with friends and have food at the same time.

Stay connected with Community

The great majority of the seniors surveyed are a part of a faith-based community. Finding support and belonging to a community helps improve quality of life. I would like to add here that a community does not have to be religious, it can be based on interests (such as running:), hobbies (pets), lifestyles, or other beliefs.

Prioritize family

According to the Blue Zones research, prioritizing family helps improve lifespan and lowers disease rates. The centenarians who are aging well tend to keep family members of all generations close, often living together. They also commit to a life partner.

Enjoying good company

Having a strong support network of positive-minded and acting people is a key element to aging well. Okinawans stay connected to a group of five friends that commit to each other for life.

Tips for Healthy Aging

As you can see from the Blue Zones research, there are lifestyle practices you can make a part of your daily life that will help you live well and longer. Some of the key takeaways are:

Keep moving in daily life. Small things add up. Take the stairs, go for walks, and garden.
Surround yourself with healthy people. Choose positive and healthy people to be around and they will influence your lifestyle.
Commit to a purpose. Have a reason to get up every morning.
Connect with family (by birth or chosen family). Improve your connections with your chosen family and stay committed to them.
Be a part of a community. If you are not already a part of a community, try joining a few until you find one that suits you well. It may be a lifestyle community or based on one of your passions.
Eat and drink wine in moderation. Eat bigger meals early in the day and never eat until you are stuffed. Drink a glass of wine a day if it suits your lifestyle.
Eat meat sparingly (or not at all if you’re vegetarian or vegan).
De-stress with self-care and activities you enjoy. Take a little time each day to unplug and do something for pleasure and relaxation.

Have you heard of the Blue Zones before? Do you find these principles helpful and realistic for your lifestyle? Comment below or tag @Runstreet on Instagram to give us your feedback.

Here’s to healthy living and longevity.😊

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach, dog lover, Akita mom, and writer based in Brooklyn, NY. She is the founder of Runstreet.

How Blue Zones Can Help You Live Longer, Healthier