In certain corners of the world, people regularly live well into their 90s and beyond. These communities, known as Blue Zones, include Okinawa in Japan, Sardinia in Italy, Ikaria in Greece, the Nicoya Peninsula in Costa Rica, and Loma Linda in California. Their residents usually live longer and healthier.
Nutritionist Tim Crowe from Deakin University has studied these populations and their habits. What he and other researchers have found is that their longevity can be explained by a pattern of everyday choices that add up over time. Let’s take a look at what these people have in common and what seniors can take away from their way of life.
What traits longest living people have in common
One of the strongest patterns across Blue Zones is diet. People eat mostly plants: beans, whole grains, fruits, vegetables, and nuts. Meat is consumed rarely and usually in small amounts.
Instead of focusing on superfoods or restrictive diets, meals are simple, seasonal, and based on what’s locally available. This way of eating delivers fiber, antioxidants, and essential nutrients without excess calories. In addition, they stop eating before they feel completely full, avoiding the overeating common in many modern diets.
Daily activity is also a key part of life. Instead of a schedule at the gym, exercise is built into routines. People walk to visit friends, tend gardens, and cook from scratch. This natural movement allows them to keep their muscles and joints strong and flexible.
Social connection is another powerful factor. Residents of these communities often live close to family, know their neighbors, and take part in community life. These relationships provide a support system that protects mental and physical health. Research shows that isolation increases inflammation in the body, while strong social ties lower the risk of heart disease, dementia, and depression.
Taken together, these traits—mostly plant-based diets, natural movement, social networks, and mindful eating—help explain why people in Blue Zones are more likely to live longer compared to people living in other spots of the world.
Lifestyle recommendations for seniors
The lessons from Blue Zones can be applied anywhere. For older adults, adopting even a few of these habits can make a meaningful difference.
- Eat more plants: Make vegetables, beans, and whole grains the foundation of your meals. Treat meat as an occasional addition, not the centerpiece.
- Keep moving naturally: Aim for regular walking, gardening, or other low-impact activity that feels natural instead of forced.
- Prioritize social ties: Stay connected to family, friends, or community groups. Social interaction supports both brain and body health.
- Practice mindful eating: Pay attention to hunger signals and stop eating before you feel overly full. Smaller portions can still satisfy.
- Choose simple, seasonal foods: Focus on what’s fresh and accessible rather than chasing the latest diet trend.
As Crowe points out, longevity is about consistent lifestyle patterns that make healthy living second nature. By eating more plants, staying active, and building strong social bonds, seniors can build a foundation for a longer, healthier, and more joyful life.