This is a slight deviation from posting about websites or the general grumbling of a Bristol designer / developer, but it’s a topic I find really interesting. I’ve been really interested in the Blue Zones for a while and recently had a conversation with friends who had never heard of it, so decided I would post about it.

In 1999, Dan Buettner who was working for National Geographic, noticed certain regions in the world where people tended to live very long lives. After researching further, he identified five regions where people consistently live into their 90s and beyond: Sardinia, Italy; Okinawa, Japan; Nicoya, Costa Rica; Ikaria, Greece; and Loma Linda, California. These regions became known as “Blue Zones,” named simply because researchers used blue pens to circle these areas on their maps.

The research team discovered nine common lifestyle factors among these communities, known as the “Power 9”:

1. Move Naturally – Instead of hitting the gym, Blue Zone inhabitants simply live in environments that keep them moving. In Japan, for instance, the practice of sitting on the floor rather than chairs requires regular squatting and standing, naturally maintaining strength and flexibility throughout life.
2. Purpose – Known as “Ikigai” in Okinawa or “plan de vida” in Nicoya, having a clear sense of purpose adds up to seven years to life expectancy – a reason to get out of bed!
3. Downshift – Stress leads to chronic inflammation, associated with every major age-related disease. Each community had developed effective stress-reduction routines; in Okinawa they practiced thinking about their ancestors, in Ikaria they had naps.
4. 80% Rule – Following the Okinawan principle of “hara hachi bu,” they stop eating when 80% full and typically eat their smallest meal in late afternoon.
5. Plant Slant – Beans (fava, black, soy and lentils) form the cornerstone of most centenarian diets, with meat consumed sparingly – about five times monthly in small portions.
6. Wine @ 5 – Most Blue Zone residents (except Adventists) drink alcohol moderately and regularly, typically 1-2 glasses daily with food and friends. I think the non-binging is the key here.
7. Belong – Nearly all studied centenarians belonged to faith-based communities, with regular attendance adding 4-14 years to life expectancy.
8. Loved Ones First – Centenarians prioritise family, keeping aging parents nearby, maintaining strong partnerships, investing time in their children.
9. Right Tribe – Social circles supporting healthy behaviours prove crucial, with research showing health habits – both good and bad – are contagious.

The Blue Zones concept isn’t without its critics – scientists point to the lack of controlled studies and possible data validation issues, particularly in Okinawa, where many records were lost during World War II. Additionally, Okinawa’s life expectancy has declined significantly in recent decades. Some researchers suggest the observed longevity might result from cohort effects rather than lifestyle factors.

But even so, I do think the Blue Zones principles have valuable insights into healthy living, and they align with other research on longevity and well-being. Over the last few years I’ve tried to incorporate some of the practices into my life. The life of a freelance web and branding designer is a sedentary one, as are many modern jobs, but it’s worth thinking about incorporating lifestyle changes wherever possible. Gardening, volunteering (to give purpose and belonging), prioritising time with family, daily exercise, etc. It’s a helpful guide when you’re considering how to spend your time – the key is making small, sustainable changes that naturally incorporate more movement, better nutrition, and stronger social connections into your daily routine.