NINE PRINCIPLES

OF BLUE ZONES

THERE ARE NINE COMMON DENOMINATORS AMONG THE FIVE KNOWN BLUE ZONES AROUND THE WORLD. THEY ARE:

infographic titled "Power 9" with icons representing different lifestyle principles: moving naturally, purpose, downshifting, eating 80% plant-based, and connecting with loved ones. Additional icons include spiritual practices, community, and belonging.

A modern residential street with townhouses and a sidewalk, people walking, cycling, and conversing, with trees and landscaped plants, and storefronts including a shop with large glass windows.

1

MOVE NATURALLY

Living in a blue zone is a great way to stay active and healthy! Incorporating physical activity into your daily routine can help you stay fit and energized.

A woman with short blonde hair, wearing large earrings, a necklace, and a black top, is sitting at a table looking at her phone. She has red nail polish, a gold bracelet, and a large floral jewelry piece. On the table, there is a piece of paper and a pen, and a plate of colorful food in front of her.

2

PURPOSE

The Okinawans call it ikigai and the Nicoyans call it plan de vida. Knowing why you wake up in the morning makes you healthier, happier, and adds up to seven years of extra life expectancy.

A treehouse with a circular seating area and a round table, connected by a rope bridge, surrounded by trees and residential houses in the background.

3

DOWN SHIFT

Stress is part of life. People who live to 100, however, build stress-relieving rituals into their daily routines. Okinawans take a few moments each day to remember their ancestors, Adventists pray, Ikarians take a nap and Sardinians do happy hour.

A spacious, modern commercial kitchen with multiple chefs preparing food, large windows, and a large screen displaying a chef plating a dish.

4

EAT 80%

Don’t overindulge in food. Stop eating when your stomach is 80% full. To cut 20% of your calories, eat from a smaller plate.

View of a luxurious coastal courtyard with lush plants, a small pool, and a family enjoying the outdoors, overlooking the ocean with rocky islands.

5

PLANT-BASED

Sardinians enjoy a variation of the Mediterranean Diet, which includes lots of fruits, vegetables, whole grains, goat’s milk, and olive oils. Meat is consumed on special occasions.

A busy outdoor urban space with people walking, sitting at tables, and a street musician playing saxophone. The area is decorated with trees and a large mural on the wall.

6

SPIRITS @ 5

Long-lived people drink plenty of water and enjoy a glass of wine OR SPIRIT with a light dinner. Moderate drinkers outlive non-drinkers. The trick is to drink 1-2 glasses per day (preferably Sardinian Cannonau wine), with friends and/or with food. And no, you can’t save up all week and have 14 drinks on Saturday.

A modern residential community with white multi-story buildings, green trees, paved walkways, benches, and people walking or sitting outdoors on a sunny day.

7

RIGHT TRIBE

Keep old friends and make new ones. Participating regularly in social activities protects against the harmful physical and emotional consequences of social isolation. The world’s longest lived people chose–or were born into–social circles that supported healthy behaviors, Okinawans created ”moais”–groups of five friends that committed to each other for life.

A colorful illustration of an outdoor marketplace with people walking, taking photos, and shopping. There are large planters with plants, a big tree, and stone sculptures. The marketplace features buildings with a mix of modern and rustic architecture, with steps leading to different levels and covered areas for vendors or cafes.

8

LOVED ONES FIRST

Close family ties across generations leads to children, grandchildren and extended family honouring and supporting older adults throughout their lives.

Interior of a modern church or chapel with wooden beams, benches, and large window openings showing a green landscape outside. A lone person in a white dress stands near the large arched opening at the back.

9

BELONG

Most centenarians that researchers talked to belonged to a faith-based community. Practicing meditation or yoga is another way to shut down mind chatter and get in touch with your spiritual side.