Imagine living in a place where reaching 100 years of age is common. These places exist and are known as "Blue Zones." There are only five Blue Zones on the entire planet: Okinawa in Japan, Loma Linda in the United States, Ikaria in Greece, the Nicoya Peninsula in Costa Rica, and Sardinia in Italy.
According to the Danish study "Danish Twin Study," only 20% of our longevity is determined by genes. The other 80% depends on our lifestyle and the environment in which we live. This means that although aging is inevitable, how we age is closely related to our choices. For this reason, the cities in the so-called "Blue Zones" can teach us lessons about having a long and healthy life, based on the experience of people who already live this way in these places.
Despite being located in distant regions and having very different cultures, it is possible to find some common points among these places that explain the high life expectancy.
According to American researcher Dan Buettner, who studies the regions that make up the Blue Zones, social connection is a strong factor in these places. This social bond involving family and community contributes to a sense of well-being and emotional support. Learn more:
Okinawa, Japan
Okinawa is an archipelago south of Japan and east of Taiwan. The region has a sunny subtropical climate, and its inhabitants have historically faced many challenges, such as foreign rule, wars, and natural disasters, possibly making them resilient. The women of Okinawa, for example, live longer than those in any other place in the world.
Okinawans are very active, and their routine includes doing several small exercises throughout the day. Another important factor is Asian medicine, which focuses on preventing disease, and this is reflected in the local diet, which is rich in vegetables, teas, soy protein, and mushrooms.
Sardinia, Italy
In Sardinia's mountainous region, across 14 villages in the province of Nuoro, there is the world's highest concentration of male centenarians. Families of shepherds and small farmers dominate the region.
Despite the close relationship with animals, meat is not the main source of food. Residents consume carta di musica bread (made with durum wheat semolina) and vegetables. Unlike many Western cultures, where aging is seen as a burden, older people in Sardinia are valued and cared for by their families. They do not retire; they simply change activities and continue reaping the rewards of years of hard work throughout their lives.
Ikaria, Greece
Ikaria is an idyllic Greek island and the newest “Blue Zone.” It has one of the lowest middle-age mortality rates and the lowest dementia rate among older people. The island lies west of the Turkish coast and preserves ancient traditions.
The Ikarian diet is a special version of the Mediterranean diet, focused on vegetables, whole grains, fruit, fish, olive oil, goat's milk, cheese, and wine. There is no word in Greek for “privacy,” and for Ikarians this means a strong sense of connection and security.
Loma Linda, USA
Despite being in an urban area of the USA, a country known for fast food and pollution, Loma Linda's residents live an average of ten years longer than the rest of the country. Unlike the other Blue Zone locations, Loma Linda has a commonly cited peculiarity: it is home to the largest concentration of “Seventh-day Adventists” in the world.
In addition to the spiritual dimension, they also follow a diet inspired by the Bible, with foods such as avocados, salmon, nuts, whole-grain bread, soy milk, and fish. Water intake is encouraged, while smoking and alcohol are avoided.
Nicoya, Costa Rica
Latin America's “Blue Zone” is on the Nicoya Peninsula, on Costa Rica's Pacific coast. There, middle-age mortality rates are the lowest in the world, and the concentration of male centenarians is the second highest.
Nicoya has a strong Indigenous Chorotega heritage. The Chorotega were religious farmers who lived with little stress. The diet is based on corn, beans, pork, vegetables, and tropical fruits. The local tortillas are made from nixtamalized corn (which has undergone a traditional preparation process), which is rich in calcium, and the region's water is rich in minerals, benefiting the heart and bones.
