By Lizzie Streit, MS, RDN, LD 

The Blue Zones are areas of the world that are known for their healthy populations and high percentage of residents who live long lives. Researchers have studied the lifestyles of people in Blue Zones, especially their diet and exercise habits, to identify reasons for their long, vibrant lives. 

While it’s not possible to completely emulate all aspects of Blue Zone lifestyles, insight into these areas can certainly be helpful in guiding curious people who want a healthy life. Read on to learn about the characteristics of the Blue Zones and what they can teach us. 

Where are the Blue Zones? 

The original Blue Zones, discovered in large part by the National Geographic Explorer Dan Buettner, include the following areas: 

• Ikaria, Greece 

• Loma Linda, California (community of Seventh Day Adventists) 

• Sardinia, Italy 

• Okinawa, Japan 

• Nicoya, Costa Rica 

The residents of these towns have higher life expectancies than other people in the world and the highest number of people who live to age 100. In addition, some of the areas have low rates of dementia and other age-related illnesses. 

What do the Blue Zones have in common? 

Even though the Blue Zones are far away from each other geographically, they share common characteristics that researchers believe contribute to the longevity of their populations. These include the following nine traits: 

1. Natural movement – The Blue Zones have environments and terrains that encourage movement throughout the day. 

2. Purpose – People in Blue Zones have a strong sense of purpose in their lives. 

3. Ways to destress – Blue Zone communities have routines and rituals that help them destress. 

4. 80% rule – Many people in the Blue Zones stop eating when 80% full and/or eat the smallest meal in the early evening. 

5. Emphasis on plants – Beans are a staple of the diets of the Blue Zones, and meat is eaten sparingly. 

6. Moderate alcohol consumption – Blue Zone populations drink regularly but do so in moderation, and they enjoy these drinks with friends. 

7. Faith-based belonging – Many of the Blue Zone residents who lived to 100 or older were members of faith-based communities and regularly attended services. 

8. Family first – Blue Zone families have multiple generations live together, feature committed relationships, and prioritize children. 

9. Strong social networks – Friends stick together for life in the Blue Zones and help each other maintain healthy habits. 

Applying Blue Zone Mentality 

The characteristics of the Blue Zones are admirable and interesting. However, you may be wondering how you can apply these principles to your everyday life, weight loss meal plan, or exercise routine. The key is not to overthink it!  

For one, you can focus on adding more plants to your meals and being mindful of when you feel full. Next, think of ways to add movement into your day, whether it’s taking the stairs, adding in a walk every few hours, or working in your garden. Spend time with family and friends, and remember to keep stress under control as much as you can. 

Note from Healthy For Life Meals: Both our vegetarian and traditional menus are full of healthy foods, including beans and other plants that are common in the Blue Zones. If you’re interested in applying some principles of the Blue Zone lifestyles, our meals are a great place to start!