© Markus Winkler
January 2, 2026
Birgitta Dunckel
The term “Blue Zones” refers to five regions in the world where the inhabitants live much longer than average and are less frequently ill. What are the causes?
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The older we get, the more susceptible we are to diseases. How to extend the health span is the subject of longevity research. In search of answers, scientists are intensively studying the so-called 'Blue Zones'—regions where people are significantly more likely to live to 100 than elsewhere.
Blue Zones were first mentioned by the US journalist Dan Buettner in 2005 in National Geographic magazine's cover story 'The Secrets of a Long Life.' Buettner discovered certain regions worldwide where noticeably many people live much longer and remain healthy compared to other areas.
In these areas distributed across the globe, the so-called Super Agers often live to over 100 years old—without typical civilization diseases like cancer, cardiovascular problems, and Alzheimer's.
The name has an interesting origin story: In 2000, the demographer Dr. Michel Poulain, together with Gianni Pes, a Sardinian doctor, was involved in determining the ages of numerous centenarians in Sardinia. They marked the places with the most centenarians on the map with a blue pen.
This is how the first Blue Zone came into existence. Subsequently, the two researchers, in collaboration with Dan Buettner, expanded the term and used it for other longevity areas worldwide.
The Sardinian province of Ogliastra has the highest concentration of men over 100 years old worldwide. In the mountainous regions, shepherds live who walk several kilometers daily with their flocks and mainly follow a plant-based diet.
On this Japanese island live the oldest women in the world. The Okinawans practice the concept of "Ikigai" – the meaning of life – and maintain lifelong friendships in so-called MOAI groups.
The small peninsula in Costa Rica has the second highest concentration of centenarian men. The inhabitants live according to their "plan de vida" – their life plan – and benefit from plenty of sunshine and outdoor activity.
On this Greek island, one in three people lives to be 90 years old. Ikaria has one of the lowest dementia rates worldwide. The Mediterranean diet rich in olive oil and the relaxed lifestyle play a central role here.
The Californian city has the highest concentration of Seventh-day Adventists in the country. This religious community practices a strict biblical diet, prohibits alcohol and smoking, and promotes regular exercise.
All Blue Zones have good healthcare and are located in sunny areas. A vitamin D deficiency, which can be life-shortening, is extremely unlikely there. According to Dan Buettner, however, diet, lifestyle, and social structures have a particularly large impact on longevity.
Buettner identified a total of nine factors that ensure a long, healthy life – the so-called "Power 9":
Lots of vegetables, fruits, whole grains, legumes, and extra virgin olive oil are on the menu. Dairy products are consumed sparingly, and fish and white meat are rare. In all Blue Zones, the principle is: Eat what grows in the area and is in season. Red meat is practically absent.
The residents of the Blue Zones stop eating when their stomachs are 80 percent full. This rule prevents overeating and supports a healthy body weight. Shared meals are highly valued and are consciously celebrated.
People in the Blue Zones drink little or no alcohol – at most one or two glasses of red wine daily in company or with meals. Alcohol is never consumed in isolation but always in a social context.
Instead of intense sports, the residents practice natural movement: they walk, use bicycles, work daily in the field or garden, and spend a lot of time outdoors. Like the shepherds in Sardinia who cover several kilometers daily with their animals.
The Okinawans call it 'Ikigai', the Nicoyans 'plan de vida'. Both mean: 'Why do you get up in the morning and what makes your life worth living?' Those who have found their calling live more contentedly and in balance. This sense of purpose provides guidance into old age.
There is also stress in the Blue Zones. But people have integrated rituals into their day that actively reduce stress: short walks, prayers, meditation, or a short nap. These breaks are firmly anchored in the daily routine.
In every Blue Zone, family comes first. People care intensely and lovingly for the old and young. Often, multiple generations live under one roof, so children grow up with their parents and grandparents. This creates a sense of security, safety, and satisfaction.
The residents of the Blue Zones are socially active in their communities and usually belong to an organization, group, or religious community to which they are very connected. This social involvement provides support and structure.
A secret of the Okinawans is the MOAI – lifelong friendships. Small groups are formed in childhood, supporting each other and meeting regularly into old age. These stable social networks promote emotional well-being.
Research in the Blue Zones has shown that genetics account for only about 20-30% of longevity. The remaining 70-80% is determined by lifestyle, diet, and social factors. This means: Anyone can extend their healthspan through conscious choices.
Particularly remarkable is that in the Blue Zones, not only is life expectancy higher, but especially the number of healthy life years. People remain active, independent, and mentally fit into old age.
The good news: Many principles of the Blue Zones can also be integrated into our everyday life:
Of course, we cannot simply copy all factors such as climate, sunlight, or traditional community structures. But the basic principles are universally applicable.
Some scientists criticize that the data from the Blue Zones are not always fully verifiable, especially with older birth certificates. Moreover, other factors such as genetic peculiarities or environmental influences might play a larger role than assumed. Nevertheless, the findings on nutrition, exercise, and social connections are considered scientifically sound.
The Blue Zones impressively show that a long, healthy life is not a coincidence. The Power 9 principles provide a practical guide for more health and quality of life:
Nutrition: A predominantly plant-based diet with plenty of vegetables, legumes, and whole grains forms the foundation.
Exercise: Natural, regular movement in daily life is more important than intensive training.
Social bonds: Family, friendships, and community are essential for a fulfilling, long life.
Sense of purpose: A clear purpose in life provides direction and motivation into old age.
Stress management: Daily rituals to reduce stress protect the body and mind.
The message of the Blue Zones is optimistic: We largely have control over how healthily we age. By integrating the principles of the Blue Zones into our daily lives, we can significantly improve our chances of a long, healthy, and fulfilling life.
It's not about radical changes, but sustainable lifestyle adjustments. Even small steps towards the Power 9 principles can have a positive effect on health and well-being.
