By Alicia Jerome MS, RD, LD
Blue Zones are regions where people live exceptionally long and healthy lives due to shared lifestyle habits, such as plant-based diets, natural movement, strong social ties, and a sense of purpose.1 While traditional Blue Zones maintain these principles, modernization threatens some, like in Okinawa, whereas new locations like Singapore have emerged with unique longevity factors.
- Blue Zone 2.0 – A new Blue Zone has emerged: Singapore. However, its inclusion has sparked debate, as its key longevity factors differ from those of traditional Blue Zones. Despite this, Singapore has steadily increased its life expectancy by 35 years over the past few decades, making it one of the world's most rapidly aging yet healthiest populations.
- The factors that have given Singapore the spotlight are largely social. Choose a neighborhood with well-lit, graffiti-free streets, join a neighborhood watch, and connect with your neighbors to foster a sense of community. Understand your values to guide decisions on where to live, build your social network, and choose a job that aligns with your family and personal priorities. Engage in clubs, church activities, and family life, and become a passionate sports fan to enhance security and camaraderie. Live in a place where you trust your neighbors and local leaders, work with reliable colleagues, and surround yourself with trustworthy friends. Ensure you have good health insurance to reduce stress and provide peace of mind. If financial security and accomplishment are priorities, focus on maximizing your earnings.
- Okinawa is slipping - Although Singapore is steadily rising in global rankings, Okinawa, once renowned for having the longest-lived women, is now seeing a decline. Younger generations in Okinawa seem to be distancing themselves from the traditional longevity practices of their ancestors, as fast food and processed foods become more prevalent on the island. Dan Buettner, author of the Blue Zones says “The truth is, it’s probably too late for this Blue Zone. When Okinawa’s oldest generation is gone, the phenomenon of long life here will likely vanish with it.”1
Man-made Blue Zones?
If we look closely at the lifestyle factors shared by those in Blue Zones, we can begin to discern patterns that contribute to their exceptional longevity. These factors, which range from strong social connections and a sense of purpose, to plant-based diets and regular physical activity, all work in harmony to promote health and well-being. By identifying these commonalities, it's possible to craft a formula for longevity that doesn't rely on simply relocating to a Blue Zone but instead can be organically cultivated in any environment. Creating a "self-made" Blue Zone involves adopting these principles into everyday life—whether through building supportive communities, focusing on healthful eating, or finding purpose and balance in our routines. By intentionally weaving these practices into our own lives, we can cultivate a healthier, longer-lived existence, no matter where we are.
Commonalities
1. Move naturally – 30 minutes per day. Readopt using manual tools like rakes, shovels, and lawn mowers. Start a garden or adopt a dog.
2. Purpose – be driven by your life’s meaning and purpose. Answer this question by Dr. Richard Leider, author of the Power of Purpose. “From family and friends who knew me when I was very young, I have heard that my ‘special gifts’ are _____________.” Determine how these gifts persist in your life.
3. Downshift – find routines to shed stress.
4. 80% Rule – Slow down and eat until you are 80% full. Use plates no larger than 10” across.
5. Plant slant – Aim for 4-6 vegetables per day (although 7 and higher is ideal), eat more nuts, beans, and whole grains, and less meat, sugary drinks, and salty snacks.
6. Wine at 5 – Drink high-quality wine, preferably Cannonau wine from Sardinia.
7. Belong – Become a part of a faith-based community. “Research shows that attending faith-based services four times per month will add four to fourteen years of life expectancy.”
8. Loved ones first – Create and adhere to family rituals.
9. Right tribe – Volunteer! “People who volunteer tend to lose weight, have lower rates of heart disease, and report higher levels of happiness”1.
Researchers explore whether Blue Zone habits can be intentionally integrated into urban settings and daily life, promoting longevity without relocation. By adopting key principles—staying active, fostering purpose, eating mindfully, and prioritizing social connections—individuals can create their own "Blue Zone" and improve their overall well-being.
Reference:
- Buettner, D. (2023). The blue zones secrets for living longer: Lessons from the healthiest places on Earth. National Geographic.
- Leider R., Shapiro, D., (2025) The Power of Purpose, 4th ed.: To Grow and Give More to Life. Berrett-Koehler Publishers.