What is the "Blue Zones Effect": Secrets of Long-Livers from the 5 Healthiest Places on the Planet

Why do residents of some regions of the world live longer and get sick less often than others? Scientists have dubbed these unique places "blue zones"—areas where longevity has become the norm. What's their secret, and can we adopt the habits of people over a hundred years old and still feel great?

National Geographic explorer and journalist Dan Buettner, along with a team of scientists—medical professionals and biologists—dedicated five years to searching for mysterious corners of the Earth where old age has no hold on people. The team studied regions whose residents not only live to be 100 but also maintain vigor, activity, and a clear mind. The scientists sought to understand what makes them live so long.

After more than five years of work, the team identified and studied five zones, which they dubbed "blue zones." The result of the research was Buettner's book, "Blue Zones: 9 Rules for Longevity from the People Living the Longest." Let's dive into the world of health and limitless youth—perhaps some of the secrets the scientists discovered will help us too.

The term "blue zones" originated from research by Michael Poulin and Gianni Pesa, who discovered an unusually high concentration of centenarians in the Sardinian province of Nuoro. Their discovery piqued the interest of Dan Buettner.

Together, scientists identified five regions of the world where people live significantly longer and healthier than the global average:

Based on his research into "Blue Zones," Dan Buettner has identified nine key principles for longevity. He believes that each of us can create our own "zone" and live a long, active, and disease-free life. He even created a test that helps determine life expectancy and suggests lifestyle changes to live longer.

Although residents of the Blue Zones don't always engage in traditional sports, they still have plenty of natural physical activity in their lives. For example, Okinawans fish in the ocean and tend their gardens, while Sardinians herd their flocks of sheep and goats daily across the mountains.

Buettner and his colleagues recommend training major muscle groups five times a week for half an hour. Coordination exercises are also important. Falls are a common cause of death in older adults. You can start small: take the stairs instead of the elevator. Experts also recommend replacing your car with a bicycle, if possible, or at least regularly gardening.

Before a meal, Okinawans say the phrase "hara hachi bu"—a reminder to eat only until slightly full, filling their stomachs to about 80%. Their diet is low in calories: on average, about 1,900 kilocalories per day—roughly the same amount consumed by Sardinian centenarians.

According to scientists, Okinawans are particularly mindful of their eating habits: they put down their chopsticks not when they're completely full, but when hunger simply disappears. Interestingly, in most Blue Zones, the heaviest meals occur in the morning, and Adventists in Loma Linda even prefer to start the day with the most calorie-dense meal.

Dan Buettner recommends following simple but effective eating rules. Try to make portions appear larger, use smaller utensils, and chew food slowly. It's also a good idea to avoid unhealthy foods like fast food, foods with trans fats, and excess sugar.

All the centenarians from the Blue Zones share one thing in common: their diets contain very little meat. Their staple foods are grains, vegetables, and legumes. Most Okinawans and Sardinians have never eaten processed meat or tried sugary soft drinks.

This doesn't mean you have to give up meat completely. Researchers believe it's best to eat it no more than once a week. Vegetables and fruits promote health and longevity. Buettner also recommends tofu, a traditional Japanese cheese made from fermented soybeans. It's a staple in the Okinawan diet.

Anyone without medical contraindications can enjoy one glass of red wine a day. The polyphenols in this drink reduce the risk of atherosclerosis. Drinking wine during lunch helps you feel full faster and, therefore, eat less. Scientists also believe that red wine has psychological benefits.

But moderation is key: one glass of wine seven times a week is not the same as seven glasses in one evening. Even slightly exceeding the recommended limit has the opposite effect. Only natural red wines, not powdered drinks from the supermarket, provide benefits.

When a person has a clearly defined goal, life becomes much simpler and easier. There are no strict rules for defining a goal. For some, it's building a house by the sea, for others, it's the desire to see their children and grandchildren succeed. But it's important not only to dream but also to take concrete steps toward realizing long-term plans.

Short-term goals are also very helpful: learning a foreign language or mastering a musical instrument. All of these activities keep the body and brain busy, which is crucial for maintaining their health for years to come.

In one chapter of his book, Dan Buettner recounts a conversation he had with a 107-year-old woman from Sardinia. He asked her for advice for young people. Her answer was brief but profound: "Yes, life is short. Don't rush headlong and waste it."

When we relax, we slow down—and that's crucial. Residents of "Blue Zones" live a leisurely life and take regular breaks throughout the day. During these breaks, they connect with family or friends or simply enjoy nature. Büttner and his colleagues consider meditation one of the best forms of relaxation.

Blue Zones researchers have found that all centenarians belong to some kind of community. These are most often religious communities. These people regularly attend religious services and gather for events or just socializing.

With this in mind, Buettner recommends attending a church service at least once a week—even if you're not religiously affiliated. Alternatively, join a club that shares a common interest: dancing, singing, yoga—anything that brings people together.

Another common factor among long-lived individuals with a clear mind and strong memory is a close relationship with loved ones. Research has shown that older people who live near children and grandchildren are less likely to experience illness and accidents.

Shared lunches, dinners, and walks strengthen family bonds, create a sense of support, and prolong life. Even if you don't live with your parents, try to gather around the same table at least once a week. And if that's not possible, don't miss the holidays and spend them together as a family.

Try to be likeable and friendly to others—research shows that people with an active social life and many connections live longer. This may partly explain why women, on average, outlive men: their social circles are usually larger and stronger.

Residents of the Blue Zones also don't tend to grumble or complain about life. This also makes them more relatable. One of the centenarians, 112-year-old Lydia Newton, once told Dan Buettner:

Now consider this: if you could adopt just one habit of Blue Zone residents, which one would it be? Mindful eating, more exercise, less stress—or perhaps the ability to live in harmony with yourself and your loved ones? Share your thoughts—what do you think truly makes a person long-lived?