Blue Zones In the World Map: 5 Places Where People Live Longest
Food. Environment. Community. Connection. These are the not-so-secret ingredients to living a longer, healthier life. Of course, there are thousands of diet, exercise, and wellness trends popping up every day in today’s society, but if you were to ask the centenarians of the world how they made it to a ripe old age, they’d tell you something far more simple. Map of Blue Zones provides insights into the lifestyle and habits of people in regions known for their longevity.
To discover what it takes to live longer, there’s no better place to look than the ‘Blue Zones,’ the five places in the world with the longest living people. While spread dramatically apart geographically, these areas share similar characteristics that contribute to longevity, such as active lifestyles, strong family ties, plant-based diets, and faith or spiritual connection.
Since the discovery of the Blue Zones, numerous noteworthy books have been published about them, including Dan Buettner’s “The Blue Zones Kitchen: 100 Recipes to Live to 100.” This groundbreaking cookbook shares some of the best recipes from these places, which are known for their commitment to eating only fresh organic produce and wild foraged herbs from their lands. There are no processed foods in the Blue Zones, and that’s the way it should be.
No matter how much attention these areas get, they are always worthy of conversation. So let’s explore the five zones, what makes each special, and the links that bind them across oceans.
Sardinia, Italy
Off the coast of Italy lies the enchanting island of Sardinia, home to the highest concentration of male centenarians in the world. Sardinia was the first official ‘Blue Zone’ to be recognized by researchers Gianni Pes and Michel Poulain in their groundbreaking Map of Blue Zones published in the Journal of Experimental Gerontology.
The key to the longevity of the Sardinian people primarily boils down to a balanced diet, strong social ties, and healthy choices regarding their day-to-day activities. The Sardinians eat a lot of fresh seafood, organic vegetables from their gardens, fruit, whole grains (mainly barley), and extra virgin olive oil. Lunch is their largest meal of the day, and it wouldn’t be complete without a glass of delicious Sardinian red wine.
As is true across all the Blue Zones, the Sardinians’ form of exercise is functional and built into their everyday lives. The terrain in Sardinia is mountainous, and it’s very common to walk around throughout the day rather than take transportation. Between their daily walks and swimming in the pristine waters of the Mediterranean, the residents don’t need to force themselves to go to a gym.
Okinawa, Japan
Located off the coast of Japan in between the East China and Philippine Seas is the beautiful island of Okinawa, the largest of the Ryukyu Islands. Here you’ll find the world’s oldest women and the collective belief in ‘ikigai,’ which means a sense of purpose. Keeping strong bones, mental clarity until old age, and lower rates of chronic disease than Americans, the Okinawans not only live longer but lead healthier lives that put less strain on their national healthcare and society.
The Okinawan diet is almost entirely plant-based, with many organic soy and vegetable dishes containing high concentrations of antioxidants. The meals in Okinawa tend to be low in calories and fat but high in carbs. While many Japanese dishes include rice, Okinawans prefer sweet potatoes, which have a low glycemic load and are high in anti-aging flavonoids. Okinawans don’t overeat – they have a saying that they strive to follow, ‘hara hachi bu,’ which means eating until they are 80% full. They also believe in the healing powers of food and follow some traditional Chinese medicine practices.
In addition to their diet, Okinawans have respect for their elders and a strong social network, which has been linked to better health and a longer lifespan. They often live close to their relatives and keep lasting connections throughout their lives. Like the Sardinians, Okinawans are active, spending a lot of time walking and gardening. The longevity of Okinawans is highlighted on the Map of Blue Zones, showcasing regions with exceptional health and longevity practices.
Loma Linda, California
Known for its tight-knit communities of Seventh-Day Adventists, the San Bernardino town of Loma Linda is home to some of the longest-living residents in the world. On average, the people of Loma Linda live a decade longer than other Americans, most likely because of their strong faith and the community it fosters. Explore Loma Linda’s unique longevity on the Map of Blue Zones, identifying regions with exceptional health and longevity practices.
At the core of the Seventh-day Adventists’ lifestyle is their belief system. They structure their families, social network, food, and activities around the church, which creates a strong bond among their people. One pillar of their faith is the need to volunteer and help others. This provides support for those in need in the community and gives the residents of Loma Linda a strong sense of purpose in their everyday lives.
The Seventh-day Adventist diet is known as the “Garden of Eden” and is composed of fresh, organic foods that passages in the Bible have approved. Around 30% of Seventh-day Adventists are vegetarians, and all of them abstain from drinking alcohol and caffeinated beverages like coffee and soda. Like the other Blue Zone residents, people in Loma Linda are very active and typically hike together every Saturday, which is their Sabbath day.
Nicoya Peninsula, Costa Rica
There are few places on Earth more beautiful and biodiverse than Costa Rica and few mantras that are more powerful than ‘pura vida,’ meaning pure life. In the Nicoya Peninsula, residents make the most of their abundant natural resources by eating clean, staying active, and enjoying their stunning coastal surroundings with friends and relatives. As a result, their life expectancy is around 90 years.
The diet of Nicoyans consists primarily of nourishing homegrown vegetables, legumes, and fruit filled with essential vitamins and antioxidants. Squash, corn tortillas, and beans are staples, as are locally grown fresh papayas, bananas, plantains, and yams. In addition, they typically have a larger lunch and a lighter, early dinner that allows them to digest fully before going to sleep.
Nicoyans tend to work until old age, often in physical jobs that keep them fit. Outside, the abundant sunshine provides plenty of Vitamin D, which helps build strong bones and reduces anxiety and the risk of chronic diseases. Explore the lifestyle factors contributing to Nicoya’s longevity on the Map of Blue Zones, identifying regions with exceptional health and longevity practices.
Ikaria, Greece
The last Blue Zone on the list is yet another beautiful town by the water. Located in the Aegean Sea, the small Greek island of Ikaria, Greece, is home to around 8,500 people, many of whom live into their 90s and 100s. In addition to enjoying a social lifestyle, high levels of activity, and a healthy diet, one of the secrets to longevity in Ikaria is that residents here take naps regularly. It’s not uncommon for people, particularly older Ikarians, to nap every day after lunch.
Ikarians follow a strict Mediterranean diet, eating organic vegetables from their gardens, olive oil, goat’s milk, coffee, and red wine. Sugar, meat, and white flour are scarcely found at their table. As a result, Ikarians have very low rates of chronic diseases, dementia, or heart disease.
There are few worries when you are living somewhere as beautiful as Ikaria. There’s a relaxed attitude for work and play – everything is balanced for the Ikarians.
Learning from the Blue Zones
While genetics contribute to around 20-30% of our life expectancy, the rest depends mainly on our lifestyles and environments. What makes the residents of the Blue Zones special isn’t something you can bottle and sell – it’s a lifetime of making healthy choices, eating fresh meals, living with purpose, and embracing being a part of a strong social network. While these areas are anomalies regarding life expectancy, they don’t have to be. By looking at how the residents of the Blue Zones live, we can all learn a thing or two about leading stronger, healthier, and happier lives.