Britain is known for being one of the richest countries in the world with a healthcare system many admire.
Yet, when it comes to life expectancy, the UK is falling behind.
Experts point to a surprising comparison: in certain parts of the world known as “Blue Zones,” people are over ten times more likely to reach 100 years old than those living in some disadvantaged UK communities.
What Exactly Are Blue Zones and Why Do They Matter?
Blue Zones are special regions scattered across the globe where residents not only live longer but also enjoy healthier, more active lives free from many chronic diseases.
Scientists and health experts have been fascinated by these places for decades, trying to uncover the secrets behind their populations’ remarkable longevity.
In 2023, a popular Netflix docuseries called Live to 100: Secrets of the Blue Zones followed longevity expert Dan Buettner as he visited five key Blue Zones: Okinawa in Japan, Sardinia in Italy, Nicoya in Costa Rica, Ikaria in Greece, and Loma Linda in California.
Despite being so geographically diverse, people in these zones share nine simple habits — the “Power 9” — that seem to keep them healthier and happier for longer.
The Surprising ‘Superpower’ of Centenarians
A recent study from Sweden added even more intrigue.
Researchers found that people who live to 100 don’t just live longer — they also tend to avoid or delay major illnesses, challenging the idea that a longer life means more years of poor health.
This “superhuman” ability to stay relatively healthy is what truly sets centenarians apart.
What Can We Learn From Blue Zones to Boost Our Own Longevity?
Diet Is Key
One of the biggest contributors to the longevity in Blue Zones is diet.
People there mostly eat plant-based foods, with meat appearing only about five times a month.
Their meals focus on vegetables, legumes (like beans and lentils), whole grains, and nuts.
Sardinia, for example, breaks the typical pattern by having almost equal numbers of male and female centenarians, unlike the global trend where women outlive men by a lot.
Locals eat plenty of healthy whole grains, garden vegetables, fruits, olive oil — and a unique local green called amaranth, packed with essential minerals that support bones and muscles.
In a tiny Sardinian town called Seulo, residents have an extra secret: walnuts.
When animal protein was scarce, the town planted over 400 walnut trees.
Walnuts are loaded with omega-3s and antioxidants, which help reduce heart disease risk and support brain health.
They’re eaten as snacks or added to meals and baked goods.
Practicing Mindful Eating and Fasting
Blue Zone residents often follow the “80 percent rule,” stopping eating when they feel about 80 percent full to avoid overeating and obesity.
In Okinawa, this is called hara hachi bu, a deep-rooted cultural habit encouraging mindful eating.
Okinawans typically consume fewer calories daily than the average Brit, often eating their smallest meal in the afternoon or early evening and then fasting overnight.
Staying Active Naturally
Exercise in Blue Zones doesn’t mean grueling gym sessions.
Instead, elders stay active through everyday tasks like gardening, walking, or doing chores.
Sardinian sheep herders, for example, walk at least five miles a day and tend to live especially long lives.
In Loma Linda, California, home to many Seventh-day Adventists, regular physical activity combined with healthy eating habits has led residents to live about 10 years longer than other North Americans.
The Power of Family and Social Connections
Strong family bonds and social networks play a huge role in longevity.
Multi-generational households are common in places like Italy and Greece, where grandparents often live with or near their children and grandchildren.
Having close relationships and being part of a supportive community helps people live longer and healthier lives.
Studies show that social connections in later life can reduce the risk of dementia by up to 50 percent.
Finding Purpose in Life
Having a reason to get up each morning can add years to your life.
In Okinawa, this concept is called ikigai, and in Nicoya, it’s plan de vida — both roughly meaning “a life purpose.”
This sense of purpose boosts psychological wellbeing and reduces risks of premature death.
Relaxation and Stress Relief Matter
Blue Zone residents prioritize relaxation to combat stress, which is linked to chronic inflammation and many age-related diseases.
Whether it’s daily prayer in Loma Linda, regular naps, or social happy hours with family and friends in Sardinia, taking time to unwind is part of their longevity formula.