The Blue Zones: habits of the world’s longest-living people

In Ikaria, residents enjoy some of the lowest rates of dementia and heart disease in the world.² “Life here is a balance of activity and relaxation – walking, gardening and housework keep Ikarians active, while regular naps and a focus on friends and family help reduce stress,” Patille explains. The Mediterranean diet plays a starring role, packed with heart-healthy olive oil, beans, vegetables and wholegrains. Herbal teas, goat’s milk and occasional fasting tied to Greek Orthodox traditions are also part of this wholesome lifestyle.²

Okinawans embrace the concept of ikigai – a sense of purpose that fuels their long and healthy lives.³ Their close-knit social circles, known as moai, provide lifelong friendship and support. “Daily gardening not only keeps them moving but also boosts vitamin D levels, vital for bone health,” says Patille. “Their mostly plant-based diet features tofu, miso soup and soy-rich dishes, with meat saved for special occasions.” It’s no wonder Okinawan women enjoy some of the longest life expectancies in the world.³

This Californian community of Seventh-day Adventists stands out for its focus on wellness. “Drinking plenty of water, maintaining a healthy weight and regular exercise are central to their lifestyle,” says Patille.⁴ “Their largely plant-based diet includes nuts, small portions and lighter evening meals – an approach that’s thought to support longevity.”⁴

Sardinia, the first identified Blue Zone, is renowned for its high number of centenarian (someone who’s 100 or older) men, particularly in the Barbagia region.⁵ “Close family bonds and a sense of humour keep stress at bay, while daily walking helps maintain strong muscles and bones,” says Patille. "The Sardinian diet features wholegrain bread, beans, vegetables and fruits, complemented by pecorino cheese and goat’s milk. Plus, moderate red wine consumption adds a dose of heart-healthy flavonoids to their meals.”⁶

Home to some of the world’s healthiest centenarians, Nicoya’s residents thrive on strong family connections and a positive plan de vida (life purpose).⁷ “Their water, rich in calcium, promotes bone health, while their traditional diet of squash, corn and beans is low in calories yet nutrient-rich,” says Patille. Nicoyans stay active well into their later years and soak up the sun safely, ensuring optimal vitamin D levels for strong bones and overall health.⁷

No, the UK doesn’t have a Blue Zone. While parts of the UK do have a relatively high life expectancy, they don’t meet the same criteria – largely due to differences in diet, lifestyle and health inequalities. That said, the UK has a growing interest in Blue Zone inspired living with emphasis on more walkable environments, nurturing stronger social connections and eating healthier diets.

Blue Zones are regions where people live significantly longer and healthier lives compared to the global average, often reaching their 90s or 100s. Researchers like Dan Buettner identified these areas by studying communities with the highest life expectancy and low rates of chronic diseases through demographic studies and health records.¹

Yes, coffee is commonly consumed as part of daily life in several Blue Zones. In Ikaria, people often drink Greek coffee, which is rich in antioxidants and typically enjoyed slowly in social settings, while Sardinians tend to drink espresso in small amounts throughout the day.¹⁵