The secrets of the Blue Zones: What we’ve learned about living well

In our quest for health and happiness, it’s easy to get caught up in the latest fads - chasing the next tech tool or trend that promises a longer, better life.

But what if the answer isn’t new at all? What if it lies in the timeless wisdom of communities that have quietly lived extraordinary lives for generations?

“The beauty of the Blue Zones is not one or two big things, but a constellation of little things that add up.”

What are the Blue Zones?

The term Blue Zones was first coined by Dan Buettner, a National Geographic explorer and journalist, who led a groundbreaking project in 2004 to investigate global longevity. His journey began with Okinawa, Japan in 2000 – a region famed for its extraordinary number of centenarians. Inspired by what he found, Buettner teamed up with scientists, anthropologists and demographers to search the world for other communities where people live remarkably long, healthy and happy lives.

What they found were five distinct regions, each with their own cultural quirks – but all with shared patterns that help explain their vibrant longevity.

The five Blue Zones

Barbagia region, Sardinia (Italy)
Remote mountain villages with the world’s highest concentration of male centenarians. Sardinians live close to the land – still hunting, fishing and harvesting their food. Their lives are steeped in community, laughter, and the daily ritual of a glass of red wine shared with friends.

Ikaria, Greece
A rugged Aegean island where people often live well into their 90s – almost entirely free from dementia and chronic illness. Locals enjoy a relaxed, clock-free pace of life, strong community bonds, and a diet rich in homegrown vegetables, legumes and olive oil. Afternoons are for naps, and nights for domino games.

Nicoya Peninsula, Costa Rica
Home to one of the world’s lowest middle-age mortality rates and a deep cultural value called plan de vida – a strong sense of purpose and optimism that keeps elders active and engaged. Family and community come first, and laughter is part of the daily rhythm.

Loma Linda, California (USA)
A faith-based community of Seventh-day Adventists who live up to 10 years longer than the average American. Their longevity is linked to plant-based eating, daily movement, spiritual practice and close-knit support networks.

Okinawa, Japan
Women here hold the record for the longest life expectancy in the world. Their lives are grounded in moai (lifelong social groups), ikigai (a reason for being), and a diet of seasonal plants, tofu and purple sweet potatoes. Purpose and connection are as vital as what’s on their plates.

What do they all have in common?

Buettner and his team distilled the patterns from these regions into nine key principles – known as the Power 9 – that offer powerful, accessible lessons for all of us.

Here’s what we can learn, and how we can start weaving them into our own lives.

Movement: natural, not forced

Move naturally

No gyms. No fancy gadgets. Just a lifestyle that keeps people moving gently and often. In the Blue Zones, exercise isn’t something you do - it’s just part of how you live. People walk to visit friends, tend vegetable gardens, sweep their porches, knead bread, carry groceries home by hand. It’s gentle, frequent, and often purposeful. 

In Sardinia, men often walk uphill to tend to livestock into their 90s (study).

Apply to everyday life:

• Take the stairs instead of the escalator

• Walk or cycle to work when possible

• Volunteer at a local allotment or garden (bonus: social time + fresh air)

Outlook: purpose and peace

Purpose

Whether it’s ikigai in Japan or plan de vida in Costa Rica, Blue Zone communities have language and rituals for purpose. Knowing your “why” - even if it shifts over time - has been linked to up to seven extra years of life.

A Canadian study of 6,000 people over 14 years found that those with a clear sense of purpose had a 15% lower risk of death. Another study by the National Institute on Ageing found a potential gain of up to seven years.

Downshift

Stress exists in Blue Zones too. The difference? Daily rituals to down-regulate. Sardinians have happy hour, Ikarians nap, Okinawans honour ancestors, and Adventists pray. These grounding habits help reduce chronic stress and inflammation.

Apply to everyday life:

• Try new things until something lights you up – purpose isn’t always instant

• Build a daily ritual to de-stress: swap desk-lunches for a phone-free walk, try 3 minutes of breathwork, a short meditation, or time in nature

Nourishment: simplicity and satisfaction

80% rule

“Hara hachi bu” - an Okinawan mantra said before meals - is a gentle reminder to stop eating when 80% full. It encourages presence and prevents overeating.

Plant slant

Beans, whole grains, leafy greens, seasonal vegetables, nuts and seeds form the nourishing backbone of Blue Zone diets. Meals are simple, colourful and mostly plant-based. Meat is eaten occasionally, often as a flavour rather than the focus, and nearly always in the company of others. Food here is about fuel, flavour and connection - not restriction.

Evidence supports this plant-based approach:

• More than 5 servings of fruit and veg a day significantly reduce disease risk (study)

• Legumes are linked to lower mortality rates (study)

• Whole grains support heart and gut health (study)

• Nuts may help reverse metabolic syndrome (study)

Wine at 5

Most Blue Zone communities (except Adventists) enjoy one or two small glasses of wine daily – often red, often with friends, and always mindfully.

Sardinian Cannonau wine is particularly high in antioxidants (study). But studies show that moderate consumption is key – higher levels increase health risks (study).

Apply to everyday life:

• Eat mindfully – slow down, chew well, and tune into your body's signals

• Build meals around plants, with variety and colour

• If you drink, make it social and moderate (and savour it!)

Connection: community is medicine

Belong

Most centenarians belong to a spiritual or faith-based community. Attending services or gatherings regularly is linked to increased lifespan – no matter the denomination.

Loved ones first

Elders in Blue Zones live near or with children and grandchildren. Multigenerational homes support connection, reduce loneliness, and encourage reciprocal care.

Right tribe

Perhaps the most powerful thread of all: community. Okinawans form moais – lifelong circles of trusted friends. In Nicoya, elders are surrounded by people who laugh with them, rely on them, and value them.

Health behaviours are contagious. Research from the Framingham Studies shows that happiness, smoking, obesity and loneliness often spread within social networks.

Apply to everyday life:

• Join a community group: running clubs, book clubs, choirs, volunteer programmes

• Invest in your close relationships – send the message, make the call, show up

• Seek out people who energise and support your healthiest self

The Brave Lifestyle: our version of the Blue Zones

At Ancient + Brave, we call this kind of living The Brave Lifestyle. It’s not about perfection, rigid routines, or prescriptive rules.

It’s about creating a life that feels good - rooted in small daily choices that support your well-being.

Our six pillars - Eat, Move, Rest, Mind, Nature, Community - echo the wisdom of the Blue Zones and reflect our belief that true vitality is built from the ground up.

Explore the Brave Lifestyle →

Final thoughts

The people in the Blue Zones don’t follow fancy wellness trends. They don’t chase longevity – they live it, day by day, through ordinary routines done with presence and intention.

You don’t need to move to a Greek island or give up your phone to benefit from these insights (although wouldn’t this be nice!). The real lesson is this: long, healthy, joyful lives are built on simple things – purpose, movement, connection, nourishment – done consistently and with heart.

Start where you are. Let it be messy and imperfect. Find what works for you – and build your own version of a Blue Zone, one brave step at a time.