The “blue zone” diet and lifestyle: Why centenarians are anything but blue

Many people think of nutrition and exercise as a prescription that requires a great deal of willpower to follow. Each day, someone might push themselves to consume five servings of vegetables or get in 10,000 steps, for example.

However, in so-called “blue zones” — where people tend to live exceptionally longer and healthier lives — health-promoting behaviors come much more naturally. Rather than rely on fitness trackers, gyms or special diets, these populations weave movement and nutrition into their way of life and sense of purpose, says Robert J. Pignolo, M.D., Ph.D., a Mayo Clinic physician-scientist with an expertise in gerontology, geriatric medicine and bone disorders.

What are the blue zones?

Many years ago, Dan Buettner, a National Geographic journalist, traveled the world with a team of scientists to uncover the secrets to longevity. His trip highlighted five geographic regions home to individuals with exceptionally longer and healthier lives than the average person, including the highest concentrations of centenarians.

Buettner dubbed these locations “blue zones” in reference to the concentric blue circles previous scientists had drawn on a map to highlight areas where people lived longer lives.

These zones include the following locations:

• Okinawa, Japan
• Sardinia, Italy
• Nicoya, Costa Rica
• Ikaria, Greece
• Loma Linda, California

What is the blue zone diet and lifestyle?

The specific diets and lifestyles of blue zone populations vary from region to region.

In Nicoya, Costa Rica, for example, squash, corn and beans form the foundation of the traditional diet.[6] On the other hand, people in Ikaria, Greece, tend to follow a Mediterranean diet emphasizing produce, whole grains, beans, potatoes and olive oil.

However, these populations also share some of the following common characteristics.

Eat in moderation

People in blue zones tend to consume small- to moderate-portioned meals, which helps them to maintain a healthy body weight. You may have heard this described as the “80% rule.”

Buettner came up with this phrase from the Okinawan Mantra “Hara hachi bu,” which loosely translates to “eat until you are eight parts (out of ten) full.”

Inspired by Confucius, this mantra is often said before meals to remind oneself to only eat moderately and avoid overindulgence.

If you’re interested in following this dietary pattern, you don’t need to go on an extreme diet such as the “one meal a day” intermittent fasting protocol, says Dr. Pignolo. Instead, do the following:

• Serve yourself moderate portions. That means no seconds and no super-sizing. To reduce portions further, try switching from a full-size dinner plate to an appetizer-size plate.
• Eat no more than three meals a day.
• Don’t snack between meals.

“Doing all those things would probably result in at least a 10% reduction in calories,” says Dr. Pignolo.

Follow a plant-based diet

A blue zone diet typically consists of whole, unprocessed foods high in nutrients and low in unhealthy fats and sugars. Plant foods such as fruits, vegetables, legumes, beans, nuts and whole grains are all staples. These foods are packed with vitamins, minerals and antioxidants that can help protect against disease and promote overall health.

Furthermore, blue zone diets may include lean proteins such as fish, poultry and eggs, but red meat is rarely consumed. Dairy products also are limited or avoided altogether.

Learn more: How to start a plant-based diet.

Live actively and with purpose

People in blue zones get a lot of physical activity, but it’s generally not from going to the gym.

“They are active in their daily lives,” says Dr. Pignolo.

They tend to move purposefully rather than to reach a predetermined step count. For example, someone in a blue zone might walk or cycle to get from one place to another rather than commute by car.

Often, blue zone jobs and hobbies are active as well. For example, sheep herders in Sardinia, Italy, walk at least five miles a day as they traverse rugged mountainous terrain. In Okinawa, Japan, most people tend gardens daily, growing produce they consume and share with their neighbors. In Nicoya, Costa Rica, people find purpose and joy in completing daily physical chores such as sweeping, walking to various destinations, tending to cattle and hand-washing their clothes.

To follow their example, consider ways to move with purpose and joy. You might:

• Volunteer to walk dogs at an animal shelter or build homes for a nonprofit.
• Spend time doing active hobbies, such as dancing, fishing or gardening.
• Walk or cycle to any destination that’s less than a mile away.
• Gather with other active people for games of pickleball, volleyball and other group activities.

Know your reason for being

In Okinawa, there’s a saying, “Ikigai,” which translates to “purpose of life.” Similarly, in Nicoya, Costa Rica, the phrase “plan de vida” translates to “soul’s purpose” or”life plan.”

People who live in these communities are not merely trudging through the day. Instead, a deep sense of purpose gives them a reason to wake. When coupled with a strong sense of community and faith, this sense of purpose likely helps buffer stress. It also may help to keep people active as they age.

To strengthen your “plan de vida,” consider activities that would allow you to contribute to your community. Like the Okinawans, could you tend to a garden and share produce or flowers with your neighbors? Or perhaps you could lean on your unique career skills. If you’re a teacher, for example, you might volunteer to tutor local children. Or, if you work in healthcare, you might offer your skills at a nonprofit clinic. Finally, if you’re active in a faith community, you might volunteer in that capacity.

How does the blue zones lifestyle slow aging?

For much of his career, Dr. Pignolo has been interested in finding ways to slow the aging process.

“If you target the underlying causes of aging instead of the diseases that occur with aging, you can target multiple age-related diseases at once,” he says. “The blue zones offer us a real-world example of how an intervention can have a tremendous effect on longevity.”

Blue zone diet and lifestyle modifications work together to help you maintain a healthy body weight, which, in turn, can help you live longer, says Dr. Pignolo.

A plant-based diet with moderate portions reduces the number of calories you consume, he says. Purposeful physical activity helps you increase the number of calories you burn. That sense of purpose can help to draw you closer to your community and buffer stress. As a result, you may find it easier to eat less and move more.

The key, however, is to find ways to weave the blue zone lifestyle into your day to day life. That way, you’ll continue to follow these principles for life.

Relevant reading

Heal Your Gut, Save Your Brain

Cognitive decline is not your destiny. You can improve your brain function through small steps taken every day. Heal Your Gut, Save Your Brain, by gastroenterologist and health advocate Dr. Partha Nandi, highlights the latest research on the gut-brain connection and gives you a clear protocol for maintaining brain health…