Heard of Blue Zones Habits? Here's how they can help you live longer

Time of India

26-04-2025

Longevity as a concept is not linear, and many parts of the world see shorter lifespans than others. While a lot of it is due to the environment, and genetics as well (cleaner air, uneven terrain requiring heavy lifting/walking etc), sometimes, people of that region just manage to follow a much more healthy lifestyle than others. The
Blue Zones
in particular refers to regions around the world where people roughly live for 100 years or more... Let's dig deeper...
Where are the blue zones?
Blue Zones include regions like
Okinawa, Japan: Known for its high number of centenarians, particularly women.
Sardinia, Italy: Home to the world's highest concentration of male centenarians.
Nicoya Peninsula, Costa Rica: Where residents have a low risk of midlife mortality.
Ikaria, Greece: An island with remarkably low rates of dementia and chronic diseases.
Loma Linda, California (Seventh-day Adventists): A community with a high percentage of vegetarians who live about a decade longer than other Americans.
Do their habits set them apart?
Researchers have found that despite being in different parts of the world, people in Blue Zones share several key lifestyle habits that are common to them. And, the best news is that despite environmental differences, these habits are relatively easier to adopt, for anyone sitting anywhere is the world. Here they are...
Move more
Blue Zones people, while not gym freaks, are constantly moving as part of their daily routines. They garden, walk to visit friends, and do manual labor, naturally incorporating physical activity into their lives.
Purpose (
Ikigai
or Plan de Vida)
Originally a Japanese concept, Ikigai refers to your sense of purpose. People in Blue Zones have a strong sense of why they wake up in the morning. This sense of purpose can add up to seven years to your life expectancy.
Managing stress
Stress is a part of life, but how you manage it matters. People in Blue Zones have daily routines to relieve stress, such as prayer, meditation, or afternoon naps.
80% food Rule
Okinawans follow the "hara hachi bu" rule, which means they stop eating when they are 80% full. Eating less helps to prevent overeating and maintain a healthy weight. This is something that can be cultivated over a period of time, and eventually your stomach will start rejecting food when it is almost full.
Plant based diet
Beans, greens, and whole grains are cornerstones of most Blue Zone diets. They primarily eat plant-based foods and consume meat sparingly, if at all.
Putting family first
Blue Zones prioritize family. They keep aging parents and grandparents nearby or in their homes, commit to a life partner, and invest in their children. These close relationships provide social support and a sense of belonging.
Applying Blue Zones Habits to Your Life
You don't have to move to a Blue Zone to adopt these life-extending habits. Here are some ideas:
Find activities you enjoy that keep you moving.
Reflect on your purpose and find meaningful ways to contribute.
Practice stress-reducing techniques.
Eat a mostly
plant-based diet
and avoid overeating.
Nurture your relationships with family and friends.
Consider joining a community that aligns with your values.