“Blue Zones” – Longevity Lessons From Different Places Around the World

“The Almighty Nine”, or the secrets of longevity

Studies have shown that genetics affect our life expectancy in only 20%, while lifestyle, diet and social relationships account for the remaining 80%. This finding, confirmed by twin studies, has become the foundation for the identification of the so-called blue zones, which are characterized by a high life expectancy and a low rate of chronic diseases.

In 2004, Dan Buettner, along with a team of anthropologists, demographers, and epidemiologists, identified 9 common features relating to the lifestyle of the communities living in these areas, calling them the “Power 9” (“The Almighty Nine”). These are:

1. Natural movement People living in “longevity zones” maintain good health through spontaneous activity. They move around in their environment in a natural way — they incorporate regular, low-intensity physical activity into their daily lives through walks, gardening and manual work without the use of advanced equipment and technology. This natural movement strengthens the body and reduces the risk of chronic diseases without the need for structured exercise.
2. Purpose, destiny — the inhabitants of the “blue zones” have a sense of clear purpose in life. Okinawans call it “Ikigai”, while for Nicosians it is “Plan de vida” — both expressions define the reason we get out of bed each morning. Research shows that a sense of purpose can extend life by up to seven years, significantly reducing stress levels and encouraging healthy lifestyles.
3. Gear reduction “Blue zone” societies are not entirely stress-free. However, they can manage it consciously, relying on different strategies. For each region, this is a different, unique way. The Icaris take a nap during the day, the people of Okinawa take a moment every day to remember and thank their ancestors, and the Sardinians enjoy a meal together with the closest people. These activities and their routine nature affect the reduction of stress and thus counteract the inflammation that contributes to the emergence of most chronic diseases, such as heart disease or Alzheimer's disease.
4. The 80% rule — Okinawan people say the mantra “Hara hachi bu” before meals, meaning “Stomach full 80%”. This mantra originates from the Confucian teachings, which recommend that you stop eating after reaching 80% satiety. This habit prevents overeating, reducing the risk of obesity and related diseases. Residents of the “blue zones” eat their last, smallest meal of the day in the late afternoon or early evening.
5. Plant based diet — the diet in the blue zones is based mainly on plants - vegetables, fruits, legumes, nuts and whole grains. Animal protein appears in the menu sporadically and in small quantities - meat is consumed on average 5 times a month. Moreover, portions usually weigh 80-115 g, which is about the same as a deck of cards.
6. A glass of wine at 5 p.m. — long-lived populations consume alcohol in moderation. Drinking 1-2 glasses of wine a day, as an accompaniment to a meal in a circle of close people, can support the health of the cardiovascular system, thanks to the antioxidants present in wine. However, this rule is controversial, as recent studies report that there is no “safe” dose of alcohol. Therefore, it is worth approaching its consumption with distance and reason.
7. Affiliation — religious and spiritual communities play a key role in the lives of the inhabitants of the “blue zones”. 258 out of 263 centenarians interviewed belonged to a faith-based community. The specific denomination does not matter — belonging to such communities, regardless of beliefs, increases life expectancy by building a sense of belonging and support.
8. Closest in the first place — in the “blue zones” Family ties are an absolute priority. Multi-generational households and close relationships with parents, grandparents and children provide strong emotional support, security, as well as a sense of belonging.
9. Matching package — long-lived individuals surround themselves with supportive social networks that motivate each other to lead a healthy lifestyle. Research shows that positive behaviors (e.g., healthy eating) are “contagious.” Close relationships in the “blue zones” thus promote a certain lifestyle through shared values and good habits.

What can we do to promote health and longevity?

An analysis of the lifestyle of people living in the “blue zones” points to several key elements that can inspire us to strive to make positive changes in our lives. If you want to take advantage of this knowledge, consider the steps below:

1. Bring more movement into your daily routine. Take a walk, choose stairs instead of an elevator, start tending the garden or do simple exercises at home.
2. Eat consciously. Eat slowly, giving your body time to send a satiety signal to your brain — this can take about 20 minutes.
3. Start consuming more vegetables and fruits. Experiment with dishes based on such ingredients. Maybe you will discover new flavors that will permanently enter your diet?
4. Invest in relationships. Build supportive bonds with loved ones, spend more time with family and friends. Eating and talking together can improve your well-being and reduce your stress levels.
5. Think about what makes you happy and what gives meaning to your life. It can be family, work, passion or helping others. Finding your “mission” is the key to greater satisfaction and motivation.
6. Look for moments to relax during the day. Meditation, yoga, reading books or even a short nap can significantly improve your well-being.
7. Consider Incorporating Spiritual Practices into Your Life. It can be prayer, meditation or just a moment of reflection.

Changes should be made gradually. The key to longevity is not drastic diets or grueling exercise, but daily, small choices and microneedles that support our health. Longevity — which many of us hope for — is not only a longer life, but also a good physical and mental condition in later years. It is important to think about it holistically.

One of the most inspiring lessons from the study of “blue zones” is that we can greatly influence our own health. A lifestyle that supports longevity — including the right habits — is in our hands. As Dr. Peter Attia points out in the book “Live Longer”, even small changes, such as daily physical activity, can significantly affect the quality and length of our lives. So, let's get to work!

^{Bibliography:}

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