Khaberni - Scientists studying the blue zones - areas in the world where people commonly live into their 90s and beyond - have identified a set of daily habits that may help explain their exceptionally long lifespans.
These areas have garnered researchers' interest not only because of the large number of centenarians but because their populations tend to reach old age with low rates of heart disease, dementia, and other chronic illnesses.
According to the "Daily Mail", some famous examples include: Okinawa in Japan, Sardinia in Italy, Ikaria in Greece, Nicoya in Costa Rica, and Loma Linda in California, which is the only recognized blue zone in the United States.
Researchers have conducted meticulous age verification using birth and death certificates, marriage records, military documents, voter lists, and church archives, as well as interviews with the elderly and their families.
Dr. Steven N. Austad, Scientific Director of the American Federation for Aging Research and the lead author of the study, said: "What we show in this research paper is that the original blue zones meet the rigorous validation criteria used globally to confirm the exceptional longevity of humans."
1. Strong social cohesion
Blue zones tend to be relatively small, closely-knit communities with deep social connections. Researchers say this enhances trust, shared identity, and mutual support, all of which are factors linked to better long-term health.
Research consistently suggests that people living in socially fragmented environments or areas with high crime rates tend to have shorter life expectancies, highlighting the importance of stable and supportive communities.
2. Predominantly plant-based diets
In all blue zones, diets heavily rely on plant-based foods, with meat consumed in moderation.
For example, meals in Okinawa, Sardinia, and Nicoya center around vegetables, beans, legumes, whole grains, and healthy fats.
3. Natural daily movement
Instead of organized exercise or a gym culture, residents of blue zones maintain their activity through daily life activities like walking, gardening, cooking, and manual labor.
4. Family first
Multi-generational living is common in blue zones, where elderly relatives often remain a focal point of family life.
Researchers say this strengthens social bonds, reduces feelings of loneliness, and encourages the adoption of healthy behaviors across generations.
5. Time set aside for rest
Residents of blue zones are not free from stress, but they have regular rituals to manage it.
In Ikaria, afternoon naps are common. In Loma Linda, adherents of the Seventh-day Adventist Church observe a weekly Sabbath for 24 hours, where they refrain from work and technology to rest and connect with family and faith.
These practices are linked to reduced stress and improved heart health.
6. The 80% Rule
In Okinawa, the principle of "Hara Hachi Bu" encourages people to stop eating when they feel about 80% full.
This habit promotes mindful eating, prevents overeating, and may help in maintaining weight and metabolism. Similar patterns are observed elsewhere, with smaller food portions and a focus on whole foods.
7. Belief and affiliation
Most residents of blue zones belong to a religious or spiritual group and attend regular meetings.
Wide-range observational studies have linked religious or community participation to increased life expectancy, possibly due to reduced stress, adherence to healthy behaviors, and stronger social support networks.
8. A clear sense of purpose
Having a reason to wake up every morning - known in Okinawa as "Ikigai" - is another recurring theme.
Research has linked a strong sense of purpose to reduced risks of cognitive decline and dementia, as well as improved mental health and adaptability in later stages of life.
