Since the dawn of life itself, humans have been searching for ways to live longer and healthier lives. While there isn’t a magic pill or potion that will make us live forever, certain routines and lifestyles seem to extend lifespan.
In his book and research on the “Blue Zones,” author Dan Buettner, a National Geographic explorer, discusses the top five high-concentration habitats of centenarians (people who live to the age of 100 or older) worldwide. These groups have been documented to live longer, healthier lives than their peers in other parts of the world.
The proverbial fountain of youth is a myth. However, people living in these five geographical regions seem to enjoy a lifestyle that has allowed them to live long lives and, more importantly, live them well.
The science behind this longevity is compelling. While we know that NAD+ levels naturally decline as we age, recent NAD aging research suggests that lifestyle factors influence how we age. The people in these Blue Zones seem to have naturally discovered ways to support healthy aging through their daily habits and community practices.
Keep reading to learn more about the Blue Zone diet.
Key Takeaways
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The Blue Zone diet isn't a strict eating plan but rather a lifestyle approach combining plant-based eating, social connections, and natural movement that has helped people in five specific regions consistently live past 100.
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Genetics only influence about 20% of longevity, while daily habits and lifestyle choices make up the remaining 80%. This suggests that we have significant control over how well we age.
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Following the "Power 9" principles shared by Blue Zone communities can potentially add up to a decade of healthy life.
What Are Blue Zones?
Ever wonder why some people seem to live longer, healthier lives than others? The answer might lie in what researchers call "the Blue Zones"—five remarkable places around the world where people not only live longer but thrive well into their 90s and beyond.
While the average lifespan for people in the U.S. is around 76.1 years old,⁽¹⁾ people living in these regions regularly blow out 100 candles with their minds still sharp and their bodies still active. In fact, these areas have more than ten times the number of centenarians compared to what we see in the United States.⁽²⁾
But what makes these places so special? It's not just good genes or luck; it's a combination of lifestyle habits, daily routines, and community practices that have been shaped over generations. These five remarkable Blue Zone regions include:
1. Okinawa, Japan
People living in this Blue Zone region have the highest life expectancies in the world. From a diet perspective, you may think they eat a lot of fish; however, it was noted in the Blue Zones research that less than one percent of their diet is fish.⁽³⁾ Meat, dairy, and eggs also make up less than one percent of the Okinawan diet.
Most of the diet consists of vegetables and beans, with the majority of calories coming from orange and purple sweet potatoes. This type of diet contains several antioxidants and can support healthy inflammatory function. Okinawans who follow this type of diet also benefit from:
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6-12x fewer heart disease deaths compared to the United States
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2-3x few colon cancer deaths compared to the United States
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7x few prostate cancer deaths compared to the United States
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5½ x lower risk of dying from breast cancer than in the United States⁽⁴⁾
However, the younger generations are influenced by fast food that has made its way to the island.
Another point in this region is the 80% rule. Okinawans recite the phrase “Hara hachi bu” before every meal. It’s a Confucian proverb that reminds them to eat only till their stomachs reach 80% fullness. This mindful style of eating is part of the reason Okinawa has a higher percentage of centenarians than other parts of the world.⁽⁵⁾
A sense of purpose is found in all five regions of the Blue Zones. But in Okinawa, this way of life has a name, ikigai. Okinawans are active through biking and walking, as well as martial arts and dancing. They are connected socially and have many hobbies that allow them to view life in a positive light.⁽⁶⁾
2. Sardinia, Italy
The Sardinian Blue Zone is in the central-eastern mountains of Sardinia. There are 14 villages located in the Ogliastra and Barbagia subregions that display what researchers have identified as the “extreme longevity index.”⁽⁷⁾
A novel aspect identified in this region shows the high frequency of male representation with a ratio of about 1:1 between males/females. Normally, studies on longevity show female-dominant populations, which makes Sardinia quite unique.⁽⁷⁾
The environment plays a significant role in health and may contribute to longevity. Infectious disease has made its way to Sardinia, and the history of exposure to diseases such as tuberculosis, H. pylori, malaria, and others likely affected the immune systems of individuals living there and influenced their ability to age successfully.⁽⁷⁾
Other aspects that support the Sardinians’ healthy longevity include lifestyle, genetic and epigenetic factors, and infectious agent exposure.⁽⁷⁾
3. Nicoya Peninsula, Costa Rica
The Nicoya Peninsula is known for different factors that contribute to it being known as a Blue Zone, one of which is “plan de vida” or “reason to live.” This perspective gives elders a positive outlook and helps keep them moving and active. Another factor is family with the ability to listen and laugh. Centenarians in Nicoya visit with neighbors and live in multi-generational households who help provide support and a sense of purpose. They focus on their families and eat fewer calories at dinner while maintaining a traditional Mesoamerican diet focused on squash, corn, and beans.
Another unique aspect of the Nicoya Peninsula is that the water has the country’s highest content of calcium. This might explain the lower rate of heart disease and hip fractures thanks to stronger bones. As with other Blue Zones, hard work, being outside, maintaining social networks, and embracing family heritage play a role in their longevity.⁽⁸⁾
4. Icaria, Greece
This small island in Greece is the home to 10,000 people who live 8-10 years longer than Americans and experience significantly less disease (e.g., half the rate of heart disease, fewer cases of cancer, and interestingly, almost no cognitive diseases like dementia).⁽⁸⁾ Most Americans over 85 have a high probability of neurodegenerative diseases like Alzheimer’s, but in Icaria, it’s a less than 10 percent chance.⁽⁹⁾ How are they staying sharp through their entire lives?
Icarians eat a strict Mediterranean diet, the strictest in the world. It includes a high percentage of fruit and vegetables, whole grains, beans/legumes, red wine, and olive oil. The Icarians eat significantly less fish and meat and considerably higher amounts of greens compared to a traditional Mediterranean diet.
Herbal tea is a staple in the Icarian diet, consumed daily. The teas are made with plants from inhabitants’ gardens and those that grow in the wild. The herbs consist of oregano, dandelion, sage, and rosemary. These herbs offer a mild diuretic effect and support healthy inflammatory processes. Diuretics help keep blood pressure low and support the excretion of sodium via the kidneys, leading to clean arteries and healthy blood flow.⁽⁹⁾
Daily activity through walking also supports Icarians‘ long lives. Since Icaria is located in the mountains, most visits to neighbors include a walk uphill. This also allows for social support similar to that seen in the other Blue Zones. They celebrate with friends and family during village festivals, church, and other celebrations.⁽⁹⁾
The reported prevalence of depression in the United States is at its height, with nearly 18% of U.S. adults having been diagnosed.⁽¹⁰⁾ The daily practice of social support and connection followed by the Icarians seems to foster a culture with far less depression than that of Americans.
5. Loma Linda, California
This is the only Blue Zone in America and is the home of about 9,000 Seventh-Day Adventists. They can live as much as a decade longer than the rest of Americans, likely due to a vegetarian diet, exercise, no smoking, and no alcohol.⁽¹¹⁾
Other factors that support their long lives include focusing on a 24-hour sabbath to focus on God, family, and nature. They explain the sabbath relieves stress, strengthens relationships, and provides consistent activity. Their social network is usually with other Adventists, thus supporting one another.
While they maintain a vegetarian diet, they consume a large amount of nuts, usually at least five times a week. This can lower their risk of heart disease and may help them live two years longer.
As with many faiths, giving back and purpose are encouraged in the Adventist church. They are encouraged to volunteer and focus on others.⁽¹¹⁾
What Is the Blue Zone Diet and Lifestyle?
The Blue Zones diet isn't your typical restrictive eating plan—it's more of a lifestyle approach that's been naturally developed over generations. At its core, it's about eating mostly plant-based foods, enjoying meals with family and friends, and staying active without hitting the gym. Think of it as a sustainable way of life rather than a diet you follow for a few weeks or months.
What's really interesting about these communities is that they're not trying to live longer — they just do. Research into the Blue Zones diet has shown that their longevity isn't just good luck or great genes.⁽²⁾ In fact, the Danish Twin Study revealed something surprising: only about 20% of how long we live is determined by our genes. The other 80%? That comes down to lifestyle choices and daily habits.⁽¹²⁾
When Dan Buettner and his team of researchers dug deeper into these communities, they discovered nine common lifestyle traits, now known as the Power 9®.⁽²⁾ These shared characteristics help explain why these populations consistently live into their 90s and beyond:
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Eat a primarily plant-based diet
The foundation of Blue Zone recipes is refreshingly simple: fill your plate with plants like vegetables, legumes, and whole grains, which can be found at any grocery store.
In Okinawa, for instance, sweet potatoes, leafy greens, and tofu form the backbone of daily meals. Meat isn't banned; it's just treated more like a garnish than a main course, appearing maybe a few times a month rather than several times a day.
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Manage stress
Every Blue Zone has its own way of managing stress. It's about finding natural pauses in your day that help you reset and recharge. As we continue learning more about the aging process, managing stress becomes increasingly important for our overall health.
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Maintain an active lifestyle
Forget about expensive gym memberships. In Blue Zones, movement happens naturally throughout the day. These communities have mastered what we now call cellular nutrition through constant, gentle movement. They walk to visit friends, work in their gardens, or take the stairs instead of the elevator, staying active in ways that feel natural and sustainable.
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Have a purpose
The Okinawans call it "ikigai," while the Nicoyans say "plan de vida." Whatever you call it, having a reason to get up in the morning might be just as important as what you eat. Having a sense of purpose could actually affect how our cells age. It's about finding what makes you tick and pursuing it with passion.
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Foster community
Social connections in Blue Zones aren't just about having friends; they're about belonging to what researchers call "the right tribe." These communities naturally support healthy aging through strong social bonds. Whether meeting for morning walks or sharing meals, these connections provide emotional support and encourage healthy behaviors.
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Follow the 80% rule
Residents of the original Blue Zones embody what has been coined Power 9, which includes eating wisely. The Confucian proverb hara hachi bu, meaning to eat until you are 80% full, originated in Okinawa as a way to manage eating habits. Coincidentally, they happen to have the lowest rates of illness due to heart disease, cancer, and stroke, and their life expectancy is quite long. This advice can help reduce calories and support the ideal weight.
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Drink wine daily but moderately
In most Blue Zones, alcohol is a social lubricant that brings people together. The key is moderation and context. They typically enjoy a glass or two of red wine daily, but always with food and friends, never alone or to excess. This practice, combined with other lifestyle factors like healthy eating and movement, may contribute to longevity.
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Prioritize family and loved ones.
Blue Zone residents typically keep their aging parents and grandparents nearby, invest in their children, and commit to a life partner. This multi-generational approach to living provides built-in tips for aging gracefully and maintaining strong family bonds. It creates a support system that spans generations.
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Participate in social circles.
The saying "you are the company you keep" rings especially true in Blue Zones. These communities naturally form social circles that support healthy behaviors. Whether it's walking groups, cooking clubs, or religious communities, these connections make healthy living feel less like work and more like a natural part of daily life.
What Are the Benefits of the Blue Zone Diet?
Observing how people in the Blue Zones live and eat, it's clear that their lifestyle provides impressive health benefits. Although they aren’t consciously pursuing longer or healthier lives, their organic approach to eating and living appears to promote overall wellness in remarkable ways. Let's explore what research has revealed about the advantages of adopting a Blue Zone diet and lifestyle.
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Longevity: Multiple studies have shown that populations following Blue Zone dietary patterns consistently live longer than their counterparts in other regions. This isn't simply about adding years to life – it's about adding life to those years, with people remaining active and independent well into their 80s and 90s.
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Reduced risk of chronic diseases: Communities following the Blue Zones diet show significantly lower rates of heart disease, diabetes, and certain cancers. Research indicates this may be due to their high intake of plant-based foods and regular, natural physical activity.
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Better digestion and gut health: The diet's emphasis on fiber-rich foods like beans, vegetables, and whole grains supports a healthy gut microbiome. This dietary pattern, combined with the naturally fermented foods many Blue Zone communities enjoy, helps maintain optimal digestive health.
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Enhanced mental clarity and reduced risk of cognitive decline: Blue Zone populations show remarkably low rates of dementia and cognitive decline. A plant-rich diet, regular social interaction, and purposeful living appear to support brain health throughout aging.
- Sustainable weight management: Unlike restrictive diets that often lead to yo-yo weight cycling, the Blue Zones approach naturally supports a healthy weight through mindful eating practices and regular movement. People in these regions rarely struggle with obesity or eating disorders.
How to Incorporate the Blue Zone Diet Into Your Life
You don't have to move to Okinawa or Sardinia to benefit from the Blue Zone lifestyle. While these communities have developed their habits over generations, we can adapt their wisdom to fit our modern lives. The key is starting small and making gradual changes that feel natural and sustainable. Here's how you can begin incorporating these time-tested practices into your daily routine.
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Swap processed foods for plant-based options: Start by replacing one processed food item each week with a whole food alternative. Try swapping your afternoon chips for a handful of nuts or your morning pastry for oatmeal topped with fresh fruit. These small changes can add up to significant benefits over time.
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Practice mindful eating: Try the Okinawan practice of eating until you're 80% full. This simple shift can help you naturally eat less while enjoying your meals more.
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Cook at home: Stock your kitchen with whole ingredients like beans, whole grains, fresh vegetables, and fruits. When you make meals from scratch, you have control over what goes into your food and naturally avoid the preservatives and excess sodium found in processed foods.
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Stay active: Find ways to move naturally throughout your day. Take the stairs instead of the elevator, walk to nearby errands, or garden.
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Engage in social settings: When possible, make your meals social occasions. Invite friends over for dinner, join a cooking class, or start a walking group. Building these connections not only supports your health goals but also makes the journey more enjoyable.
Blue Zone Takeaways: Simple Practices for a Longer, Healthier Life
While these regions appear to have tapped into the proverbial fountain of youth, their lifestyle reveals many of the simple things in life that can be incorporated into most American’s routines. Many of the factors in the Power 9 are good sense, yet few Americans have mastered them. However, the Adventists in Loma Linda, California, have demonstrated that you can live 10 or so more years by adopting the nine traits of the Blue Zones. Ask yourself: are you able to implement a few of these traits into your daily routine? It just may change your life!
While adopting these Blue Zone practices can significantly impact your health and longevity, modern science offers additional ways to support healthy aging at the cellular level. Consider complementing these lifestyle changes with NAD+ supplements or pharma-grade Niagen® Plus to boost NAD+ levels in your body. Just as the Blue Zones demonstrate that small, consistent habits can lead to remarkable results, supporting your cellular health through proven supplements can help optimize your body's natural aging processes.
References:
- CDC, National Center for Health Statistics, Office of Communication. Life Expectancy in the U.S. Dropped for the Second Year in a Row in 2021. https://www.cdc.gov/nchs/pressroom/nchs_press_releases/2022/20220831.htm
- Buettner, Dan, and Sam Skemp. “Blue Zones: Lessons from the World’s Longest Lived.” American Journal of Lifestyle Medicine, U.S. National Library of Medicine, 7 July 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC6125071/.
- “Food Guidelines.” Blue Zones, Blue Zones, 6 Aug. 2024, www.bluezones.com/recipes/food-guidelines/.
- Imatome-Yun, Naomi. “The Okinawa Diet: Eating and Living to 100.” Blue Zones, Blue Zones, 30 Apr. 2021, www.bluezones.com/2017/05/okinawa-diet-eating-living-100/.
- “Don’t Eat until You’re Full ― Instead, Mind Your Hara Hachi Bu Point.” Cleveland Clinic, 3 July 2024, health.clevelandclinic.org/dont-eat-until-youre-full-instead-mind-your-hara-hachi-bu-point.
- “Okinawa, Japan.” Blue Zones, 6 Aug. 2024, www.bluezones.com/explorations/okinawa-japan/.
- Soloski, Mark J, et al. “Does the Trained Immune System Play an Important Role in the Extreme Longevity That Is Seen in the Sardinian Blue Zone?” Frontiers in Aging, U.S. National Library of Medicine, 19 Dec. 2022, pmc.ncbi.nlm.nih.gov/articles/PMC9806115/.
- “Nicoya, Costa Rica.” Blue Zones, 7 Feb. 2025, www.bluezones.com/explorations/nicoya-costa-rica/.
- Kotifani, Aislinn. “A Greek Island’s Ancient Secret to Avoiding Alzheimer’s.” Blue Zones, Blue Zones, 2 Aug. 2024, www.bluezones.com/2018/11/a-greek-islands-ancient-secret-to-avoiding-alzheimers/.
- “National, State-Level, and County-Level Prevalence Estimates of Adults Aged ≥18 Years Self-Reporting a Lifetime Diagnosis of Depression - United States, 2020.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 15 June 2023, www.cdc.gov/mmwr/volumes/72/wr/mm7224a1.htm.
- “Loma Linda, California.” Blue Zones, 28 May 2024, www.bluezones.com/explorations/loma-linda-california/.
- “The Heritability of Human Longevity: A Population-Based Study of 2872 Danish Twin Pairs Born 1870-1900.” Human Genetics, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/8786073/.