Blue Zones: diet, lifestyle and life expectancy

There are places in the world where people live to an above-average age – and stay healthy for an above-average length of time. Despite the great distances between them, these so-called Blue Zones have many things in common. The good news: you don’t have to live in one of these zones to grow old in good health. You can learn from them and turn your own everyday life into a Blue Zone.

The search for a long, healthy life is at the heart of longevity research. The aim is not only to extend life itself, but above all to extend the healthy years in which we can enjoy our favourite activities free from illness. The Blue Zones offer longevity research valuable insights, which we will unpack in detail here.

Blue Zones are regions of the world where people live to an especially old age and tend to be healthier overall. They share the same surroundings and the same way of life, and are less often affected by illnesses such as cardiovascular disease or dementia, which are widespread in the rest of the world.

However, the term ‘Blue Zones’ does not come from science, but from journalistic research: author Dan Buettner coined it during a National Geographic expedition searching for longevity hotspots around the world. Even though many of the lifestyle habits observed seem to support health, the concept is not scientifically standardised.

• Scientists increasingly criticise the Blue Zones as a popular-science construct that is not based on consistently validated data. Many recommendations from these regions seem plausible and are consistent with known health factors – but the data is in parts unclear or insufficiently substantiated.
• Buettner himself admitted that Loma Linda is not really a classic Blue Zone. In Okinawa, too, average life expectancy is falling – which is attributed to the growing influence of Western lifestyles.
• Commercialisation has also drawn criticism: the term ‘Blue Zones’ is a registered trademark, and Buettner regularly publishes new books on the subject – despite the limited scientific foundation.
• Nevertheless: the Blue Zones offer valuable inspiration for a healthy lifestyle – provided you see them as inspiration rather than scientific dogma.

During the expedition, the researchers around Dan Buettner identified five regions that are still known as the Blue Zones today: Sardinia in Italy, Ikaria in Greece, the Okinawa Islands in Japan, the Nicoya Peninsula in Costa Rica and Loma Linda in California, USA.

Singapore was recently added as the sixth Blue Zone and the first new one in decades. Another possible Blue Zone, Ostrobothnia in Finland, is still being studied more closely.

Sardinia, Italy

In southern Europe, on the island of Sicily, the mountain villages are home to an above-average number of male centenarians. From 1996 to 2016, the village of Seulo held a remarkable record: 20 of its 900 inhabitants were over a hundred years old.

Ikaria, Greece

The next island, again in southern Europe: on Ikaria, around one in three people reaches the age of 90. According to Buettner’s observational data, the likelihood of developing cancer here is said to be 20 per cent lower, and for heart disease it could even be 50 per cent. According to Buettner, dementia is almost non-existent.

Okinawa Islands, Japan

Okinawa was long regarded as a model region for longevity, with low rates of dementia and heart disease. Today, this is only still the case for the older generation. Younger people are increasingly adopting a Western lifestyle with fast food and less exercise – and are losing many of the original health benefits as a result.

Nicoya, Costa Rica

The fourth Blue Zone is the Nicoya Peninsula in Costa Rica. A 60-year-old man here has a 4.8% chance of reaching 100. According to the BBC, the likelihood of reaching 100 on Nicoya is three and a half times higher than the global average.

Loma Linda, California, USA

Loma Linda in California, USA, is home to around 9,000 members of one of the largest Seventh-day Adventist communities in the world. However, the city is declared a Blue Zone mainly because Dan Buettner’s American publisher felt an American location was missing from the Blue Zones, as the author himself has admitted. Loma Linda is also the only Blue Zone that is not an island or peninsula.

Singapore, city state

The city state of Singapore has been the sixth officially recognised Blue Zone since 2023 – and the first major city on the list. Singapore combines excellent healthcare with consistent prevention: smoking bans, high sugar taxes, plenty of green space, good air quality and a strong sense of community all contribute to high life expectancy. Despite the urban environment, many residents reach a remarkably old age.

It is no coincidence that these particular regions are counted among the Blue Zones. The people who live in them share a certain lifestyle that seems to contribute to a long life and good health. Dan Buettner’s team identified five main things they have in common – and you can bring all of them into your own life:

• low tobacco and alcohol consumption: people in the Blue Zones smoke and drink considerably less than the global average – or give them up entirely.
• plant-based diet: the diet in the Blue Zones is based mainly on plants, especially pulses.
• regular movement: people in the Blue Zones move naturally every day – for example when walking, climbing uphill (which builds endurance) or gardening. Gardening involves frequently getting up from a squat, which builds strength, mobility and stability.
• social engagement: people from young to old are part of the community and support one another in everyday life.
• family comes first: family and social bonds in general play a particularly important role in the Blue Zones.

Diet in the Blue Zones in particular is well researched and has a number of features in common that make a positive effect on longevity seem plausible – and in many respects it contrasts with our Western diet.

Most striking of all: people in the Blue Zones eat mainly plant-based food. On average, they eat just 250 grams of meat – per month. By comparison, in 2024 people in Germany consumed an average of over 4 kilograms of meat per month, which is more than 16 times as much. The reason for the mainly plant-based diet: high meat consumption is associated with inflammation and chronic illness. At the same time, people make sure they get enough protein – above all from pulses and two to three fish meals a week.

Another striking similarity: most food is home-grown and eaten unprocessed. As a result, people also eat a very varied, seasonal diet. And gardening helps with natural movement too!

Preferred foods in the Blue Zones:

• mainly unprocessed foods
• few additives, little sugar or trans fats
• mainly low-calorie foods
• wholegrain products
• pulses
• seasonal and fermented vegetables and fruit
• little dairy, mostly cheese or quark

And in most Blue Zones, people fast regularly and generally take in slightly fewer calories than they burn each day, so they live in a permanent mild calorie deficit.

The chances are high that you don’t live in any of the six Blue Zones. But you can learn from them and use the following ten tips to bring good habits from the Blue Zones into your everyday life.

1. Seek out social contact: meet up with friends regularly, spend time with your family, visit your grandparents and be active in your community – for example by cooking, playing or exercising together. Regular contact with people of all ages is associated with better health and longevity.
2. Move regularly: you don’t have to become a marathon runner. Even small changes in everyday life can make a difference – get off one stop earlier, park your car a little further away or arrange to go for a walk instead of meeting in a café. That way you fit movement into your day almost without noticing.
3. Honour pulses: add lentils, beans and chickpeas to your menu – ideally slowly and steadily. They are rich in protein, fibre and vitamins and are an excellent alternative to meat. Important: if you eat too much too quickly, you may get bloating. So start with small portions.
4. Reduce your meat consumption: don’t worry: you can still eat meat. Choose high quality, as little processed as possible, and try to limit it to about once a week. Vegan alternatives can be a good option – as long as they aren’t highly processed or full of additives. The more natural, the better.
5. Rethink your habits: many habits in the Western world are harmful to us. Try to give up smoking (of any kind) and alcohol – or cut down to a maximum of two glasses a week.
6. Create new habits: habits help you to do something good for your body and mind regularly. Exercise, for example, can create lasting feelings of happiness and, in the long term, replace short-term peaks – such as from a cigarette. Important: new habits take time to settle in. Be patient – it’s worth it!
7. Make movement fun: find a hobby that you enjoy and that keeps you moving at the same time – whether that’s gardening, yoga or hiking. Or put a treadmill under your height-adjustable desk!
8. Prioritise your sleep: give your body rest and regular sleep by going to bed at about the same time every night – including at weekends. At night, your body and mind get ready for the day ahead!
9. Calm in everyday life: create small islands of recovery during the day too: sit on the sofa for ten minutes and simply close your eyes. Read a book. Sit on your balcony and just look at the sun.
10. Live naturally: overall, the closer you live to nature, the healthier you are likely to be: eat mainly unprocessed foods, aim for a varied, seasonal diet and move at regular intervals.

Bonus tip: give your life a purpose! People in the Blue Zones show that having a purpose in life is good for your health – whether that’s getting involved in the community, tending a garden or something else entirely. Regular reflection – for example through journaling – can also help you gain clarity about your own values and goals and develop a deeper sense of purpose.

Life in the Blue Zones is not radically different. We already know most healthy habits ourselves. Here, though, a particularly large number of them come together.

Each individual tip can help you live longer and healthier, and you don’t have to bring everything into your life at once. Start by choosing the habits that seem easiest to you and try to put more of them into practice step by step.

Despite the criticism of the Blue Zones concept, the findings on diet and lifestyle in particular are well supported in longevity research and point to a positive influence on long-term health and life expectancy. The possibly commercial interests behind the Blue Zones draw attention to longevity and a healthy lifestyle – which you can easily bring into your everyday life.

With a moderate calorie intake, a mainly plant-based diet, regular movement in everyday life, strong social bonds and a sense of purpose, you can do your body and mind good – and support your healthspan in the long term.

Studies and sources

Nicoya: The Costa Rican peninsula where centenarians thrive

Do People in ´Blue Zones´Actually Live Longer?

The Island Where People Live Longer
Lessons From the Blue Zones: There is No Silver Bullet (or Magic Pill) for a Long, Healthy Life
A Look Into How the “Blue Zone” Lifestyle May Affect Patients’ Lives Before and After Hip Fracture: A Propensity-Matched Cohort Study
Diet and longevity in the Blue Zones: a set-and-forget issue?
Lessons Learned From Blue Zones, Lifestyle Medicine Pillars and Beyond: An Update on the Contributions of Behavior and Genetics to Wellbeing and Longevity
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