How “Blue Zone Habits” Can Help You Live a Longer and Happier Life

Most people want a happy, long, and pain-free life, yet we do little to achieve this goal. And that's not because we're lazy or don't want to work on improving our lives.

It's because we usually don't know how to do it due to endless amounts of information that can be overwhelming and confusing.

And even though there’s more than just one correct way to live a healthy life, researchers found patterns when analyzing those who live the longest.

While the average life expectancy of Americans is 78 years, over 70,000 centenarians celebrate their 100th birthday each year.

In 2009, bestselling author Dan Buettner and National Geographic teamed up to find out why and how centenarians live more than two decades longer than the average.

Their research led to the term blue zones, which describes five regions of the world where people consistently live up to age 100 and more.

The five blue zones are: Loma Linda in the US, Nicoya Peninsula in Costa Rica, the Barbagia region in Sardinia/Italy, Icaria in Greece, and Okinawa in Japan.

In those five regions, people are ten times more likely to live to 100 years old than the US average. On top of a longer life expectancy, they also have a lower risk of diseases and better mental health — particularly in old age.

Even though the five blue zones are situated in different regions with vast cultural, climatic, political, and socio-economic differences, they all have similarities that eventually lead to a long life expectancy.

Contrary to common belief, our genes determine only 20–30% of our life expectancy. The rest is shaped by our lifestyle. Research shows that our aging process is defined by how we choose to live, not by what we're born with.

That's great news because it puts you in the driver's seat of your life.

You might have way more power over your life than you've ever thought. Here's how to make the most of it:

What if we start to think about food differently?

Each blue zone has its traditional cuisine with a different emphasis on particular foods.

Greeks and Italians, for instance, are well-known for their high-fat diets, while the population in Okinawa sticks to a low-fat diet with lots of rice.

The people in Costa Rica, Italy, Greece, and Japan all drink a moderate amount of wine regularly, while the population in Londa Lima doesn't drink any alcohol due to religious beliefs.

Yet, what all five regions have in common is that they follow a mostly plant-based diet. They're not necessarily strict vegans, not even vegetarians, yet, a huge portion of their meals consist of plants. Beans, for instance, play a major role.

And if they eat meat at all, it's occasionally (on average, five times per month) and in small sizes.

Additionally, blue zone diets tend to be carb-heavy, which contradicts most of today's health and weight loss advice.

They also follow an 80% rule: They stop eating when they feel 80% full.

By doing so, they avoid overeating and feeling full. This helps prevent weight loss and is also beneficial for better digestion.

How to do it:

Luckily, applying the principles of Blue Zones to our daily meals is relatively easy:

• Choose plants over meat. When you want to enjoy meat, opt for smaller portions (for Blue Zoners, it's about the size of a card deck).
• Don't be afraid of healthy fats, such as olive oil. Greeks and Italians consume loads of it, yet, they don't gain fat. Instead, healthy fats reduce the risk of heart disease, stroke, and many more common diseases. Plus, they support optimal brain function.
• Opt for natural foods instead of going for processed meals. You can find hundreds of simple and delicious recipes for "Blue Zone Meals" on bluezones.com.
• Don't be afraid to add some wine to your diet, but make sure to keep it in moderation (1–2 glasses per day) and enjoy it with friends or accompanied by a meal.
• Before each meal, take a moment to remind yourself of your intention only to eat until you're 80% full. Eat slower, enjoy each bite, chew thoroughly, and stop before feeling full and sluggish to keep your energy levels high.

And last but not least, start to view food as a way to energize your body. If you feel worse after a meal, it mostly means you've consumed the wrong foods.

The primary purpose of food is to fuel your body so you can perform and feel at your best. If that's not the case, you should make shifts (e.g., by applying the rules above) to help yourself feel better in the long run.

Movement shouldn't feel like torture

People in Blue Zones don't exercise on purpose. Instead, they naturally engage in low-intensity activities such as walking, gardening, or dancing.

Their environments and daily lives nudge them to move naturally without forcing them to stick to a consistent exercising routine and taking Zumba or kickboxing classes.

On top of the usual benefits of moving, their activities also expose them to natural daylight, which positively affects our energy levels and health.

Italians, for example, are known for their leisurely walks called passeggiata, which they often take after a meal or in the evening to socialize (more on that later).

How to do it:

Think of simple ways to move naturally: Could you take more walks? E.g., during your lunch break? Could you take the stairs instead of the elevator? Could you take the bike or walk more often instead of using your car?

If you find it hard to move during your daily life, try to find a form of exercise you genuinely enjoy. Building a workout routine is hard when you hate it, but it becomes fun when you enjoy what you do or do it together with friends.

Ask for open house days at different sports clubs in your area and try various activities to see what you enjoy doing.

Instead of committing to a yearly membership right away, take time to explore different options to see what kind of exercise helps you move with joy and ease.

Blue Zoners don't forget to "downshift"

Good rest ensures your body can recharge and your cells can function correctly. It also helps you recover mentally and physically, which helps to better manage stressful situations.

In the Western world, we're so used to hustling and giving 100% that stress and busyness are often considered a badge of honor. Yet the truth is that stress doesn't only make us feel bad, but it actually leads to chronic inflammation, which is associated with almost every age-related disease.

The world's longest-living populations sometimes experience stress too, yet they combat it early on.

Instead of getting too busy with details, they have shutdown rituals that help them stay centered and focused on what truly matters in life. And once again, these routines flow into their daily lives effortlessly.

Okinawans, for example, take time to remember their ancestors each day because they believe those keep constant watch over them.

Adventists in Loma Linda turn to god and pray to let go of stress. They also take a weekly sabbath, a day for rest and Bible study.

Ikarians take naps between 2 and 5 pm. They call this period "mesimeri," which is translated as "midday," but it also means "quiet time."

Sardinians take a "happy hour" after lunch, which allows them to slow down, reduce stress, and reset.

How to do it:

The core idea here is simple: Take time to slow down. Do things that make you forget the stress and allow yourself to enjoy life.

Take a hot bath, go on a long walk, meditate, set up a bedtime routine, spend time with your loved ones, take more naps, or just do more of anything that helps you slow down and relax. And don't just do it when you already feel stressed out. Instead, make it part of your daily life.

Take time for your calm-down-ritual every day, even if it's just a few minutes of sitting in silence.

Less stress won't only lead to a calmer mind but also to less inflammation in your body, which helps reduce the risk of heart disease, certain types of cancer, diabetes, and even Alzheimers.

The Power of Purpose

According to Blue Zoners, knowing "why you wake up in the morning" is a vital life force. Okinawans call it Ikigai, Nicoyans call it plan de vida — both are translated as a reason for living; what makes life worth living, or a meaning for life.

Research proves that being aware of your purpose and living accordingly can help you live a longer life.

Luckily, you can define purpose just as you want, and you don't need to stick to a concept to be happier or live longer. You can choose what matters to you and live life according to your own values.

Most people find their purpose in their families and relationships, their community, job, hobbies, or some voluntary work they do.

Studies even show that more Americans die in their first year of retirement than in their last year of working, supposedly because work is a meaningful purpose for so many people, and when they suddenly "lose" it, they feel empty instead of fulfilled.

How to do it:

Contrary to most people's belief, you don't need to be superhuman or try to change the world to live a "purposeful" life. You just need to pay attention to what matters to you personally.

All you need to do is find something you genuinely care about and spend more time engaging in it: Whether that's voluntary support you provide, taking care of the elderly, or spending more time with your friends or family.

This is the cornerstone of Blue Zones

Even though all Blue Zone habits come with benefits, the cornerstone for the vitality and longevity of blue zone residents is connection and love.

Blue zones are well-known for a tight-knit community where people consciously prioritize the time spent with their loved ones and community.

They put their families first and often consider those their purpose.

In Blue Zones, many people live in multi-generational family homes. Aging parents and grandparents are usually kept nearby, and they spend more time with each other than in other places of the world. They engage in gardening, prepare healthy meals, go on walks, or pray together.

In some families, up to four generations can live together because having family close to you is considered vital.

Additionally, most of the population in Blue Zones also belongs to a faith-based community and actively participates in services.

Religion itself doesn't play a role here. What matters more is community and faith, whether you're Christian, Muslim, Jewish, or belong to any other denomination.

Even if they don't have family, they usually have a close community of people they can rely on and spend lots of time with.

According to the Framingham Studies, happiness, just like smoking, obesity, or loneliness is contagious. This explains why social networks vastly influence each other and how Blue Zones actually developed: The inhabitants shaped each other's behaviors and now have a great foundation to keep raising healthy generations without much effort.

In a nutshell, this means if you're surrounded by people who live a healthy life, you'll most likely do the same. If you're surrounded by people who prefer drinking, partying, smoking, and short-term satisfaction over a purposeful life, you'll likely follow their patterns.

How to do it:

Research proves that those who feel lonely usually die at a younger age than those surrounded by caring communities.

If you aim to live for 100 years or even more, you better surround yourself with like-minded people and create or participate in a community that helps you feel connected and supported.

This can be your family, but it doesn't have to be.

You can also look for community-based activities, such as a book club or sports.

Community gives us a sense of belonging and stability, making us feel safe and valued.

Finding people you can bond with isn't always easy, but it's worth building those long-term relationships because it might shape your mental and physical health throughout your entire life.

Final thoughts

Blue Zoners don't make an effort to live longer. Instead, they allow themselves to enjoy the little pleasures in life without being distracted by noise and chatter. They consume simple foods (instead of eating highly processed meals), engage in simple activities (instead of doing crazy workouts), and choose love and connection over hate and their ego.

If you want to be like them and increase your odds of living up to 100, start with small, daily changes. Ask yourself how you could implement one of the Blue Zone habits into your life without much hassle and start there.

Over time, add more.

• Eat more plants
• Call your friends and family more often
• Move daily without trying too hard
• Do things you love that make you feel alive
• Define your purpose that makes you feel light-hearted and joyful by just thinking about it
• Stop eating when you feel 80% full
• Take more naps
• And lastly, don't take life too seriously.

Want more? Download your collection of 40+ lessons from bestselling books.