Originally coined by author Dan Buettner, it essentially refers to geographic areas where the local population lives longer than anywhere else in the world and also has lower rates of chronic illnesses.
While a lot of credence is given to the fact that locals of these destinations typically eat a 95% plant-based diet, elements of culture and lifestyle also have a large role to play. Short of packing up and moving to these idyllic locations, there are other ways that people from around the world can embrace this highly lauded Blue Zone way of life.
From trips to the most iconic and picturesque locations in these countries to researching the associated eating patterns and lifestyles of the locals, embracing Blue Zone living could be the key to living a longer and better quality of life, no matter where you call home.
Greece
With a vibrant culture, iconic locations aplenty and crystal blue skies and oceans, Greece is frequented by travellers from all over the world, all year round. There is just something about the traditional whitewashed villages, waterfront eateries and ancient ruins.
While Greece is a transformative journey for tourists, there is something special happening here for locals as well. This is largely because a tiny little island known as Ikaria is one of five sites around the world known as a designated Blue Zone.
The Sights
In addition to housing a Blue Zone location, Greece is also home to some of the world’s most cherished wonders. Expertly blending ancient history into the modern skyline, places like the Acropolis, the Parthenon and Mount Olympus need to be seen to be believed.
A visit to Greece isn’t complete without setting your eyes on some of the most Instagrammable sights in the world. From the white houses complete with blue roofs clinging to the Santorini cliffs to the turquoise waters of Corfu, the simplest things are often the best.
Much more than simply a designated Blue Zone, a trip to Ikaria is well worth it for tourists. You will get to see the food they eat and their way of life. You will also be treated to gorges and hidden beaches aplenty.
The Food
Locals of Greece and islands like Ikaria in particular follow what is known as the Mediterranean style diet. This means plenty of fruits, vegetables and whole grains as well as beans, potatoes and olive oil.
As Greek Orthodox Christians, Ikarians also have a habit of, in line with the religious calendar, fasting for almost half of the year. This means that locals cut about 30% of calories out of a normal diet.
In terms of drinking, Ikarians are known to enjoy a variety of red wine and herbal teas, all in the name of antioxidants. Among the most popular blends are wild rosemary, sage and oregano teas as they can act as a diuretic which helps to control your blood pressure.
The People
In Ikaria, one in three people make it to their 90s and amazingly, the population is almost entirely free of dementia. While living in such a beautiful location and dietary habits play a role, so do elements pertaining to lifestyle.
Ikarians are known to practise what is called mindless movement. From gardening and tending to the house to walking to work or to a neighbour’s house, their bodies are in constant motion.
Another lifestyle choice is taking time out for a midafternoon break. Something as simple as a regular nap can lower the risk of dying from heart disease by 35%. Finally, Greeks make family and friends a priority, all of which provides a sense of daily purpose and connection.
Japan
There is a certain timeless nature to Japan. Each city seems to effortlessly blend more traditional elements with more modern aspects. While destinations like Tokyo often receive a lot of worldwide attention, it’s another city that is making headlines of late.
Okinawa, another Blue Zone, is quite simply a different experience. Before the 19th Century, the people of Okinawa formed their own kingdom and some of the cultural differences from that time are still evident today. Another fun fact about Okinawa? It is home to the world’s oldest female population.
The Sights
There is so much to do and see in Japan. For a traditional experience, you can’t move past Kyoto. Dotted with more than a thousand temples and countless teahouses, it’s not hard to see why Kyoto was the Imperial Capital for a thousand years.
For a more urban experience, tourists flock to Osaka. As Japan’s third largest city, the street food and nightlife is simply on another level. However, to understand how Japan mixes the old with the new, you can’t go past Tokyo, home to contemporary art and the Imperial Palace.
A true tropical paradise, Okinawa offers scenery and the famed Blue Zone way of life. Located in the southernmost part of Japan, the crystal clear waters are only rivalled by the pristine sand.
The Food
A big part of the Okinawa lifestyle is embracing a diet that has benefits to different parts of the body. For example, a lot of Okinawa locals like to eat a plant based diet that encompasses stir-fried vegetables and tofu as these ingredients are high in nutrients but low in calories.
Another dietary measure is to eat more soy. The flavonoids in foods like tofu are incredibly beneficial to the heart, meanwhile, fermented soy foods can promote healthy intestinal processes.
The People
The people of Okinawa also employ certain lifestyle elements that you might not find in other parts of the world. Central to their lifestyle is the notion of ikigai. Essentially the reason they get up in the morning, ikigai provides a sense of purpose and the feeling of being needed.
While ikigai helps to promote good mental health, activities like gardening help to maintain physical health. In addition to this, locals have very little furniture which means they sit on the ground for things like eating meals. The constant up and down motion helps to build lower body strength and increase balance, factors that are crucial to reducing the risk of falls.
Another principle central to the Blue Zone worthy lifestyle of Okinawa peoples is the idea of maintaining a moai. These social networks can be relied upon to provide everything from emotional support to financial support.
Costa Rica
One of the most famous vacation spots in the world, Costa Rica has long been heralded for its natural wonders. Think rainforests, beaches and everything in between! However, over the years, places like San Jose have been drawing visitors looking for an urban experience.
Costa Rica has also been growing in popularity amongst travellers from all over the world because of its designated Blue Zone status. The Blue Zone of the Nicoya Peninsula is located on the Pacific Coast of Costa Rica and is quite simply a stunning natural paradise.
The Sights
From small towns to big cities there is no shortage of fun and adventure to be had in Costa Rica. To delight in the natural wonders, the small towns of La Fortuna and Monteverde, which are located in the Puntarenas province of Costa Rica, are not to be missed.
La Fortuna is home to the famed Arenal Hot Springs. Resting near a volcano which is currently dormant, the hot springs take the magma from that very same volcano to keep the thermal pools warm.
Meanwhile, in Monteverde it’s all about the forests. Zig zagging through the moss green canopies are hanging bridges for a trek like no other. For a different view, you can also zip line through the forest!
Consisting of secluded beaches and remote villages, you simply cannot go past the Blue Zone of the Nicoya Peninsula. The perfect place to embrace healthy habits like yoga and a digital detox, you can also try something different and watch the sea turtles take to the shore come nightfall.
The Food
One of the reasons that the Nicoya Peninsula has a designated Blue Zone tag is for dietary reasons. Surrounded by abundant natural environments, eating nutrient rich fresh fruit is somewhat of a staple for locals.
Another dietary trick is to eat a light dinner earlier in the evening. Most meals will typically consist of squash, corn and beans. However, a big contributing factor to a healthy lifestyle is the ‘hard’ water. On this peninsula, the water has a high calcium content which contributes to strong bones which is essential for healthy ageing.
The People
Another reason why the Nicoya Peninsula has reached Blue Zones status is because people in this area are able to continue working well into old age. One explanation for this could be the notion of a Plan De Vida, a life purpose.
The people of Nicoya also like to place a firm focus on family, often living with their children and grandchildren. They see this as an avenue to foster connections, support and purpose. Also key is maintaining a social network of close friends.
Along with making a concerted effort to sustain mental wellbeing, locals also like to be physically fit. In fact, many people find joy in physical chores both around the house and in the workplace.
Italy
The epicentre of the Roman Empire, the birthplace of the Renaissance and the home of arguably the world’s best cuisine, there truly is something for everyone in Italy. Whether looking to explore historic landmarks or take to the streets on a food tour, there is a region of Italy that is perfect for you.
While locations such as Rome, Sicily and Naples seemingly get all the credit, the Blue Zone of Sardinia is increasingly becoming a must-see location for tourists. Home to some of the oldest men in the world, Sardinia mixes Heritage listed landmarks with natural wonders and a deep appreciation for family, friends and a plant-based diet.
The Sights
With urban hubs that mix history with modern day marketplaces and UNESCO World Heritage Sites, every day in Italy is equal parts unique and exciting. For history lovers, Rome is the place to be in order to visit the Vatican Museums, the Trevi Fountain and the Sistine Chapel.
For those looking for a bit of adventure, head to Naples and Sicily. In Naples you will be able to hike Mt Vesuvius while in Sicily you can trek through both cultural treasures and archaeological ruins.
Complete with towers erected during the Iron Age and gorges surrounded by limestone walls, Sardinia is somewhat of a hidden tourist gem. It’s also where locals have been enjoying a famed Blue Zone lifestyle.
The Food
Central to the Blue Zone worthy diet of Sardinians is the notion of eating a lean, plant-based diet that is accented with meat. This means that whole grain breads and beans as well as fresh fruits and vegetables are regularly on the menu.
Meanwhile, meat is strictly eaten on special occasions. Something that isn’t saved for special occasions is wine. People in this region of Italy are known to drink a glass or two of red wine on a daily basis as red wine has flavonoids that can clear arteries within the heart.
Another thing that the people of Sardinia love to drink is goat’s milk. Not only does goat’s milk fight inflammatory diseases that are associated with ageing such as Alzheimer’s, it also works to prevent heart issues.
The People
Lifestyle and culture in Sardinia is centred around the idea of family and friends. Locals put their family first to ensure that every single member of the family unit is well taken care of. As such, in Sardinia, there are low rates of depression and suicide.
Friends also play an important role in daily life. Men in Sardinia are known to gather with their friends during the course of the day to tell jokes in the street. All of this laughter truly is the best medicine as it is known to reduce stress levels.
In addition to keeping mentally fit, Sardinians place value on physical fitness. In fact, it’s normal for locals to walk five or more miles each and every day. Walking is such a great form of exercise for people of all ages as it positively impacts muscle and bone health as well as the metabolism without being hard on joints like running is.
United States of America
As the world’s third largest country in size, America is a land overflowing with tourist hotspots and hidden gems. People from all over the world journey to America to experience first hand the heartbeat of the cities, the iconic landmarks and the unique culture which differs slightly between the 50 states.
One of the lesser known facts about America is that it too has a Blue Zone location. Tucked away in the San Bernardino County of California is a city called Loma Linda. One of the most jaw dropping things about this largely Seventh-day Adventist church community is the fact that they live, on average, as much as a decade longer than the rest of the population.
The Sights
From seemingly endless nights in New York to the picture perfect beaches of Hawaii, the US is a diverse area where history and landmarks meet pop culture and a diverse food scene. One of the main attractions of the US is standing in New York City’s Times Square.
Being surrounded by blinding lights and a vibrant community is an adventure on its own, however, you can use Times Square as a gateway to some of the most famous Broadway shows in the world. By day, spend time at landmarks like the Brooklyn Bridge and Statue of Liberty. You can even board a tour bus which stops at famous movie and tv locations.
For something a bit more slow paced, consider visiting Washington DC. The monuments to historical figures and past Presidents offer a glimpse into the American way of life. On the other end of the spectrum is Hawaii where you can trade visiting monuments with simply laying on the golden sand of some of the world’s best beaches.
California is another tourist hotspot. Many people equate things like Disneyland, the Hollywood sign, Beverly Hills, the Golden Gate Bridge and numerous famous sporting franchises with California. However, it’s now gaining notoriety for housing a Blue Zone location- Loma Linda.
This vibrant city is not only a health conscious community, but also a great place for tourists to visit to experience a different side to California. The natural beauty is off the charts with countless spacious parklands, community gardens and hiking trails for all to enjoy.
The Food
In Loma Linda you will find various eating habits, all of which contribute to better nutrition and better health. One small dietary choice is incorporating a snack of nuts five times a week as a source of fibre, protein, vitamins and minerals such as potassium and magnesium.
A larger health choice is to embrace a plant-based diet that champions fruits and legumes while also cutting down intake of things like sugars, salt and refined grains. While meat is not discouraged, it’s all about moderation and when you do eat meat, viewing it as a side dish rather than as a main meal.
Another key philosophy surrounding food is the notion of eating an early dinner. Rather than flooding the body with calories close to bedtime, eating an early and light dinner helps to better prepare your body for sleep, all while lowering your body mass index.
The people of Loma Linda also place an emphasis on drinking plenty of water, ideally, between five and six glasses each and every day.
The People
A contributing factor to the longevity present in the people of Loma Linda is religion. Adventists have a 24 hour Sabbath that provides them with the time needed to focus on important things like family, God and nature. Taking this time out can help to reduce stress levels all while improving social connections.
Health and physical exercise is also a priority for Adventists in Loma Linda. Rather than partaking in strenuous activities like marathons, low-intensity but regular exercises such as walking can make all the difference. This not only increases life expectancy but also helps reduce the risk of developing heart disease and cancer.
The Blue Zone Experience
Many of those lucky enough to travel to different locations around the world often refer to the experience as transformative. From ticking off bucket list items to immersing yourself in a different culture, these experiences form the foundation of long lasting memories.
However, with Blue Zones, the effects of travel can be long lasting.
Whether taking the time to visit the five Blue Zone locations scattered around the world in Greece, Japan, Costa Rica, Italy and America or simply researching their way of life, you can learn habits that will overhaul your life.
Earmarked as places in the world with the healthiest, longest-living populations, these Blue Zone areas have a lot to teach people, whether these lessons are in the form of dietary recommendations or ways to live a better life.
The best thing about Blue Zone locations is that you can travel to them, or learn from afar.
