The Blue Zones
Secrets for Living Longer
– A Book Review
I don't often buy books anymore, but I was browsing in a bookstore here in Victoria when a book on a display table jumped out at me: The Blue Zones: Secrets for Living Longer.
Best-selling author Dan Buettner travelled to five Blue Zones around the world—places where people live the longest, often beyond 100 years of age. He spent extended time in each of these locations, interviewed many of the residents, and documented his findings. He provides insights into key aspects of living that contribute to longevity in these destinations:
Sardinia, Italy
Nicoya, Costa Rica
Loma Linda, California
Ikaria, Greece
Okinawa, Japan
I found that all of these regions have significant lifestyle features in common.
Blue Zones are geographic regions where people experience exceptional longevity, with many residents living to 100 years or older. They also experience lower rates of chronic disease.
This book is beautiful, with many photographs in each chapter, lists of key foods in their diets, recipes, and important lessons that each of these regions holds. It is the kind of book you could keep on your coffee table, open from time to time, and feel inspired by the photos, foods, and scenery.
What are some of the key features these Blue Zones have in common? I will briefly list a few of them:
Diet: The people in these regions eat primarily a diet of whole, plant-based foods, including fruits, vegetables, legumes, whole grains, and nuts. In Ikaria and Sardinia, they eat fish as well. They enjoy leisurely family dinners and cooking at home.
Pace of Life: They live at a slower pace and engage in long conversations. There is no great hurry.
Exercise: Exercise is part of daily life. They tend their gardens and walk throughout their neighbourhoods. People who live long lives in these zones don't pump iron, run marathons, or join gyms. Instead, they live in environments that encourage movement throughout the day: gardening, food preparation, cleaning, and walking.
Environment: They live close to family members, friends, beauty, and nature.
Sleep: They get adequate sleep and sometimes nap during the day.
Spirituality: These communities are largely religious and have traditions that emphasize having a purpose in life. In Okinawa this is called ikigai, and in Nicoya it is known as plan de vida.
Generations Living Together: Older people are not typically housed in retirement homes. Grandparents, parents, and grandchildren often live together as a supportive family unit.
Stress Management: Blue Zone residents have practices such as meditation and prayer and spend time in nature.
Here are some features of each of these five Blue Zones:
Sardinia, Italy
The people here live in clusters of mountain villages and walk everywhere. Many work on farms. They eat a peasant-style, plant-based diet of bread, beans, vegetables, and pecorino cheese made from sheep's milk. Goat's milk is also a preferred dairy source.
They have strong family ties, and every member of the family is cared for. They celebrate their elders. Many people walk five miles a day as shepherds, which has a positive effect on muscle and bone density. They often walk up and down steep roads daily.
The men are well known for their sense of humour. They gather in the streets in the afternoon to laugh together. Some of the oldest men in the world live in Sardinia.
I loved the photograph of a family of 18 gathered around a very large table. Giovanni Sannai, 103 years old, sits at the head of the table where he regularly dines with his extended family.
Nicoya, Costa Rica
Successful centenarians here have a strong sense of life purpose, which they call plan de vida. They feel needed and want to contribute to their communities.
These centenarians tend to live with their children and grandchildren. They maintain strong social networks, enjoy listening to one another, and laugh together. They share a common history rooted in the Indigenous Chorotega culture, which has helped them remain relatively free of stress.
Their diet of fortified maize and beans may be one of the best nutritional combinations for longevity.
The opening story of centenarian Jose Ramiro Guadamuz drew me in. Author Dan Buettner arrived at Jose's home around 9 a.m. Jose had already put in four hours of work. Before dawn, he had enjoyed his coffee, mounted his horse, crossed the river to pasture his cattle, and milked his cows. He then returned home for a hearty breakfast of beans and rice with pico de gallo.
This was a typical day for Jose. His farmhouse lies at the heart of Costa Rica's Blue Zone.
Loma Linda, California
This community of Seventh-day Adventists are strict vegetarians who live in a tight-knit community with strong traditions.
They observe the Sabbath by focusing on family, God, and nature. They say this relieves stress and strengthens social connections. They have healthier body weights than the average American and engage in regular low-intensity exercise.
They enjoy volunteering and helping others in the community. They find well-being through shared values and mutual support.
This Adventist community of approximately 9,000 people has created an enclave of faith, health, and longevity.
Ikaria, Greece
This island lies in the eastern Aegean Sea near Türkiye.
People here eat a Mediterranean diet rich in olive oil, home-grown vegetables, whole grains, and beans. They enjoy herbal teas that provide antioxidant benefits and act as natural diuretics. They also enjoy red wine.
Living on the island's steep terrain, they exercise daily by tending their gardens and walking up and down hills. Afternoon naps are common.
They frequently fast and recognize that moderate calorie restriction may help slow the aging process. They are devout Greek Orthodox Christians.
I particularly enjoyed the photograph of George Karimalis working in his vineyard overlooking the Aegean Sea. He and his wife restored the 500-year-old vineyard and operate it with their son and daughters.
Okinawa, Japan
Older Okinawans know why they get up in the morning. Their purpose-filled lives give them clear responsibilities and a strong sense of being needed well into old age. This is their ikigai.
Like the other Blue Zones, they eat a largely plant-based diet and foods rich in soy, such as tofu and miso soup.
A key tradition here is hara hachi bu—they stop eating when they are about 80% full.
Most of the centenarians here grow, or once grew, a garden. One feature of their lifestyle particularly stood out to me: they build their moai, a close-knit social network. Having a moai ensures they have support when they need it.
Not only are they active walkers and gardeners, but they also sit on mats on the floor and get up and down dozens of times each day, which helps build strength and balance.
They possess a generosity of spirit that draws people to them.
Okinawa is home to some of the oldest women in the world. I loved the photograph of Kamada Nakazato, age 102, surrounded by family and friends.
Her advice for a long life: "Eat your vegetables, have a positive outlook, be kind to people, and smile."
Most of what fuels a long life in these Blue Zones also happens to produce a good life.
The people who live in these regions are not only among the world's longest-lived, but also among the happiest.
I absolutely love this book. It is a treasure trove of vibrant health, offering insights into longevity as well as the enduring traditions of each of these remarkable regions.
As I read this book, I found myself reflecting on which of these habits already exist in my own life and which ones I might strengthen. Perhaps you might do the same. Small changes—a daily walk, more time with family, a stronger sense of purpose, or simply slowing down—can enrich both the quality and the length of our lives.
Perhaps you will pick up this book and feel inspired too.
Warmest wishes,
Brenda