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Healthy longevity is a primary goal for many people interested in active adult living, but there’s often conflicting information about diets, lifestyle habits, and other factors that actually lead to increasing longevity.
While each person’s needs are specific and unique, we believe that there are overarching principles that can guide us towards a greater healthspan and a holistic view on healthy living and aging.
Observations of Blue Zones, regions of the world where people routinely live much longer, have provided the rest of the world a lot of meaningful insight on how we can use a system of habits to create healthy outcomes in our very own community.
Let’s dive into what Blue Zones are as well as their shared themes that encompass areas of community, diet, wellness, and spirituality.
What Are Blue Zones?
You may have even already heard of Blue Zones, a term coined by National Geographic Fellow and longevity expert Dan Buettner.
For his bestselling book The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest, Buettner and his team of researchers traveled to communities around the globe to study the lifestyles of the longest-lived and healthiest people on the planet.
Some of the most well-known Blue Zones studied from this decade-long project are:
Icaira, Greece
Nicoya, Costa Rica
Sardinia, Italy
Okinawa, Japan
Loma Linda, California, USA
Although scattered throughout the world, residents of Blue Zone communities all share a combination of healthy lifestyle habits and outlooks on life that Dan Buettner has identified as the Power 9.
Even residents of communities outside of recognized Blue Zones can apply these overarching principles on their journey to a healthier heart, mind, and lifestyle. In the next section, we’ll take a closer look at the Power 9 so that you can achieve a Blue Zone Lifestyle right at home.
What Do Blue Zones Have In Common?
The secret to longevity, according to Buettner’s research, is a system of principles that gives guidance in what habits to adopt, how to eat, how to think, and how to create social relationships that support positive behaviors and outlooks.
With an overview on community, lifestyle, and spirituality, you can take inspiration from these specific lifestyle habits that are found to be common in Blue Zones around the world:
1. Have a Sense of Purpose
One of the primary ways to foster a sense of community is by developing a sense of personal purpose, and then communicating that purpose to others to create closer bonds with family and friends.
In Okinawa, locals call it "Ikigai" and in Nicoya, Costa Ricans call it "plan de vida." Loosely translated, these phrases mean, "why I wake up in the morning."
A simple tip is to take a moment each day to think about what you believe your personal purpose in life is and truly feel gratitude for it.
2. Focus on Family
Family is the cornerstone of healthy living for people in Blue Zones. They care for aging parents and grandparents, they tend to get married, and start their own families.
To spend more quality time with your family, set aside time just for family each week. It could be something as simple as a weekly family meal like weekend brunch or dinner.
3. Support Your Community
People who live the longest also belong to social circles that reinforce healthy behaviors and support one another during tough times.
If you’re looking to create more connections in your life, consider joining a book club or taking on a volunteer role in your community. Even a new hobby such as painting, baking, or yoga can open doors to other communities of like-minded individuals where you can find a sense of belonging.
4. Eat a Plant-Based Diet
Legumes, nuts, vegetables, and unprocessed grains are staples in Blue Zone diets. Although meat is still consumed, it’s only enjoyed less frequently and in smaller portions.
Healthy eating habits don’t need to invoke big changes though. Basically find ways to eat less processed foods and meats by incorporating one or more plant-based snacks or meals every week. You could even take a healthy cooking class with friends to learn how you can have fun and be creative with your ingredients in the kitchen.
5. Follow the 80% Rule
Many residents of Blue Zones practice the 80% Rule during meals: eat until you feel about 80% full instead of feeling overstuffed after a meal.
Try to pay closer attention to your body’s natural fullness cues and stop eating when you feel like you’re 80% full. That could be passing on a second serving of your favorite side dish, but you can always save it as leftovers for the next meal.
6. Drink Alcohol in Moderation
While alcohol regularly shows up on the menu in Blue Zone Lifestyles, it’s only consumed moderately.
That’s about 1 glass for women and 2 glasses for men each day. It can become an unhealthy habit once you cross that threshold though, so try swapping out one of your weekly alcoholic beverages for an alcohol-free mocktail instead. We love the mocktails featured in this colorful and delicious guide, Mocktail Party, by dieticians, Kerry Benson, MS, RD and Diana Licalzi, RDN MS.
7. Move Naturally
Movement is simply part of the way people in Blue Zones live, whether it be walking, gardening, or fishing. Activities like these require both cardiovascular endurance and muscle strength, which helps them stay fit and maintain their weight.
Find ways to stay active in your daily life naturally through housework or neighborhood walks. The goal is to create habits that incorporate healthy behaviors into your life in pleasant ways, rather than feeling like you’re forced to exercise.
8. Practice Stress Management
Stress happens to us all, but we all have a choice in how we deal with it. In Blue Zone regions, people tend to de-stress throughout the day with specific routines like taking 15 minutes each day to pray or meditate.
It can be something quick and simple like listening to music or writing a list of what’s been on your mind lately. No matter which stress-burning tool you prefer, make it a point to address it early and not let it build up.
9. Belong to a Faith-Based Community
Buettner and his team found that no matter the denomination, there is a significant connection between religion and longevity in Blue Zones.
Whether you express your spirituality in a church, temple, synagogue, mosque, or through meditation and other practices, you’ll find that getting in touch with a faith-based community manifests a lot of benefits – physically, mentally, emotionally, and socially.
Consider participating more in your current religious community or potentially exploring a new faith if you currently don’t belong to one.
Living a Blue Zone Lifestyle at Arden Communities
Being like the Blue Zones is possible even if you don’t live in one. Wherever you are in your health and wellness journey, you can begin adopting these Blue Zone lifestyle habits today.
For our Arden 55+ Living residents, our goal is to provide a community that helps you embrace a healthy mindset to increase your healthspan and a socially- connected community. Our focus on active living blends amenities for a healthy heart and mind with purpose driven experiences to grow meaningful relationships.
If you’re interested in getting acquainted with our 55+ active adult community, we welcome you to learn more about us here.