Which group of people live the longest? The Blue Zone secrets

According to research on global longevity, people in specific regions known as "Blue Zones" are ten times more likely to live to 100 than the average American. This raises the question: Which group of people live the longest and what are their secrets for a long, healthy life?

Quick Summary

The groups of people who live the longest are found in global "Blue Zones," such as Okinawa, Japan, and Sardinia, Italy, where centenarians are abundant. Their longevity is attributed to a combination of lifestyle factors like plant-based diets, strong social connections, natural movement, and a sense of purpose.

Key Points

• Blue Zones are Key: The regions known as "Blue Zones" contain the highest concentrations of people living to 100 or older, offering the best insight into longevity.

• Lifestyle Over Genes: While genetics play a part, the collective evidence from Blue Zones points to lifestyle factors—diet, social life, and movement—as the primary drivers of exceptional lifespan.

• Plant-Based Diets are Central: Diets in these long-lived populations are overwhelmingly plant-based, rich in beans, whole grains, and local produce, with meat consumed sparingly.

• Purpose and Social Connection: A strong sense of purpose and deep-seated social networks are crucial for mental and emotional well-being, which directly translates to a longer life.

• Natural, Consistent Movement: Rather than intense exercise, centenarians in these regions engage in constant, low-intensity physical activity throughout their daily lives.

• Stress Management is Key: All Blue Zone communities have deliberate, regular routines to shed stress, which is a major contributor to chronic inflammation and disease.

• The 80% Rule Prevents Overeating: Eating mindfully and stopping when 80% full is a common practice that helps maintain a healthy body weight and prevent metabolic diseases.

Discovering the "Blue Zones"

For decades, scientists and researchers have sought to understand the factors contributing to exceptional longevity. The most compelling answers have emerged from studying specific regions of the world, termed "Blue Zones" by author and researcher Dan Buettner. These five unique areas—Sardinia (Italy), Okinawa (Japan), Loma Linda (California), Nicoya (Costa Rica), and Ikaria (Greece)—contain the highest concentrations of people living to 100 years or older. While culturally diverse, these groups share a number of powerful, health-promoting habits that reveal the true answer to which group of people live the longest.

The Power 9: Lifestyle Habits of the Longest-Lived

Based on his extensive research, Buettner identified nine common denominators among centenarians in these regions. These principles, known as the Power 9, offer a clear blueprint for a longer, healthier life.

1. Move Naturally: The world's longest-lived people don't go to the gym; they live in environments that encourage constant, low-intensity physical activity. This includes gardening, walking, and doing household chores by hand.
2. Purpose: Having a clear sense of purpose, or ikigai in Okinawa and plan de vida in Nicoya, adds years to one's life. It gives elders a reason to get up in the morning and contributes to a positive outlook.
3. Downshift: Even centenarians experience stress. However, they have routines to shed it, such as taking naps (Ikaria), praying (Loma Linda), or having a happy hour with friends (Sardinia).
4. 80% Rule: The Okinawan principle of hara hachi bu reminds them to stop eating when they are 80% full. This calorie-restriction method helps maintain a healthy body weight.
5. Plant Slant: Beans and other legumes are the cornerstone of most centenarian diets. Meat is consumed infrequently, in small portions, and usually on special occasions.
6. Wine @ 5: Moderate and regular alcohol consumption, particularly wine, is common in some Blue Zones (excluding Adventists). The key is moderation—one to two glasses per day with food and friends.
7. Belong: Nearly all centenarians belong to a faith-based community. Attending services regularly is associated with a longer lifespan.
8. Loved Ones First: Centenarians put their families first, often living in multi-generational households. This provides strong support systems and lowers disease rates for everyone involved.
9. Right Tribe: The social networks of long-lived people positively influence their healthy behaviors. The Okinawan moai, a group of five lifelong friends, provides emotional and financial support.

The Role of Diet and Environment

The diets in the Blue Zones are predominantly plant-based and high in whole grains, beans, and fresh produce. In Nicoya, the daily diet consists of black beans, corn tortillas, and squash, while in Ikaria, the focus is on a Mediterranean diet with plenty of herbs and greens. These unprocessed, nutrient-dense diets are rich in antioxidants and fiber, which protect against age-related diseases.

Beyond diet, the environment plays a crucial role. Clean air, hard water rich in calcium (Nicoya), and mountainous terrain that encourages walking (Sardinia) all contribute to better health outcomes. Furthermore, the strong social fabric of these communities reduces loneliness and provides a safety net that supports healthy living.

Blue Zones vs. Broader Demographics

While certain demographic groups within countries may exhibit higher life expectancies (such as Asian Americans in the US), the Blue Zones research emphasizes that lifestyle and environment are often more significant than genetics alone. For example, the longest-lived men are found among the shepherds of Sardinia, not necessarily across the entire Italian population. Similarly, the longevity of Adventists in Loma Linda is tied to their specific lifestyle choices, not a broader regional trend. This is why the Blue Zones offer more powerful insights into the key drivers of longevity.

A Closer Look at Specific Blue Zone Characteristics

Region	Key Characteristics	Diet Highlights	Social Factor	Physical Activity
Sardinia, Italy	World's longest-lived men; mountainous terrain.	Primarily plant-based; Cannonau wine (rich in flavonoids).	Elders are celebrated; strong family bonds.	Natural movement from daily shepherding.
Okinawa, Japan	World's longest-lived women; strong purpose.	Low-calorie, plant-based; high in soy, seaweed, and tofu.	Ikigai (purpose); moai (lifelong social network).	Traditional gardening; walking.
Loma Linda, CA	Longest-lived Americans; Seventh-day Adventists.	Strictly plant-based (vegan); no alcohol or caffeine.	Sabbath rest; strong faith community.	Regular walking; volunteering.
Nicoya, Costa Rica	Low middle-aged mortality; strong faith.	Corn tortillas, black beans, squash; calcium-rich water.	Plan de vida (purpose); strong family support.	Natural outdoor movement; daily chores.
Ikaria, Greece	Low rates of dementia; Mediterranean diet.	Fruits, vegetables, whole grains, olive oil; herbal teas.	Strong social ties; frequent napping.	Mountainous terrain; daily walking.

The Takeaway for Everyone

The lessons from these remarkable populations are not exclusive to their geographies. The principles—eating more plants, moving naturally, prioritizing rest, and building strong social ties—are universally applicable. Embracing these habits can significantly improve health and increase lifespan, regardless of where you live. For more information on the Power 9 principles and other aspects of longevity, you can read more here: Blue Zones: Lessons From the World's Longest Lived.

Conclusion: More Than Just Genes

While genetics play a role in longevity, the Blue Zones prove that lifestyle is arguably the more powerful determinant. The groups of people who live the longest share a combination of healthy habits, supportive communities, and a clear sense of purpose. By adopting these principles, anyone can take meaningful steps toward a longer, healthier life, learning from the world's most impressive centenarians. Their secret lies not in a single magic bullet, but in a holistic approach to living that prioritizes health, connection, and meaning. Their example reminds us that a long life is a result of many small, conscious choices made over a lifetime.

Frequently Asked Questions

What is a "Blue Zone"?

A Blue Zone is a demographic or geographic area of the world where people live measurably longer lives. The term was coined by researcher Dan Buettner, who identified five such regions: Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece; and Loma Linda, California.

Do people in Blue Zones have special genes?

While genetics do play a role, lifestyle and environment are considered more important. The Blue Zones prove that adopting healthy habits, maintaining social connections, and having a sense of purpose can significantly influence lifespan, often more than genetic predispositions.

What kind of diet do the longest-lived people follow?

The diets are predominantly plant-based, with a high intake of beans, lentils, whole grains, and vegetables. Meat is eaten rarely, often on special occasions. Hydration is also a key factor, with some zones drinking mineral-rich water.

How important are social connections for longevity?

Extremely important. The Blue Zones highlight the value of strong social networks, like the Okinawan moai (lifelong friends), and prioritizing family. These connections provide emotional support, reduce stress, and contribute to overall well-being.

Do people in Blue Zones exercise intensely?

No, they typically engage in natural, moderate-intensity movement throughout the day. This includes gardening, walking, cooking, and performing household chores, rather than structured, high-intensity exercise at a gym.

What role does purpose play in living longer?

Having a clear purpose, known as ikigai or plan de vida, gives people a reason to wake up in the morning. It provides a sense of meaning and direction, which is linked to lower rates of disease and increased life satisfaction among elders.

Can I adopt the Blue Zone lifestyle to live longer?

Yes. The principles are universal. By incorporating more plant-based foods, increasing natural movement, finding a sense of purpose, building strong social ties, and managing stress, you can significantly improve your health and potentially extend your lifespan.