Lessons to take home from the Blue Zone regions of the world

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Sardinia, Italy

In a world where the pursuit of health and longevity is a shared goal, certain pockets of the globe have emerged as beacons of exceptional well-being and vitality.

Costa Rica

These regions, known as “Blue Zones,” have captivated the attention of researchers, health enthusiasts, and travellers alike. Blue Zones are geographical areas where people live significantly longer lives and experience a higher quality of life well into their golden years. Let’s embark on a journey to explore these unique havens of longevity and uncover the lessons they offer for a healthier and more fulfilling life.

Hoshino spa

The Blue Zones Unveiled

The Blue Zones concept was created by National Geographic Fellow and author Dan Buettner, who embarked on a quest to identify and study the places where people consistently lived longer, healthier lives. Through his research, Buettner identified five Blue Zones around the world:

1. Okinawa, Japan: Nestled in the Pacific Ocean, Okinawa’s females are the longest-lived population in the world. The Okinawan lifestyle is characterised by a plant-based diet rich in sweet potatoes, tofu, and vegetables, as well as a strong sense of community and purpose.

2. Sardinia, Italy: The mountainous region of Sardinia is home to some of the world’s oldest men. Their longevity is attributed to a Mediterranean diet, high physical activity, and close-knit family bonds that create a strong support network.

3. Nicoya Peninsula, Costa Rica: This Central American gem is recognised for its simple, stress-free lifestyle. The residents of Nicoya engage in regular physical activity, consume a diet rich in beans, corn, and tropical fruits, and maintain strong social connections.

4. Ikaria, Greece: Located in the Aegean Sea, Ikaria stands out for its low rates of chronic diseases and high life expectancy. The Ikarian diet emphasises fresh vegetables, whole grains, and herbal teas, while daily physical activities and afternoon naps contribute to their overall well-being.

5. Loma Linda, California: The only Blue Zone within the United States, Loma Linda is home to a community of Seventh-day Adventists who practice a health-focused lifestyle guided by their faith. A sense of purpose and strong social support are central to their longevity.

Ikaria, Greece

The Common Threads

While these Blue Zones are diverse in culture and geography, they share common lifestyle practices that underpin their residents’ remarkable longevity:

1. Dietary Habits: In each Blue Zone, a predominantly plant-based diet takes centre stage. Fresh vegetables, whole grains, legumes, and nuts are staples that provide a rich array of nutrients and antioxidants crucial for preventing chronic diseases and supporting overall well-being. Fish and meat are consumed, but on a less frequent basis.

2. Physical Activity: Regular, low-intensity physical activities are seamlessly integrated into the daily routines of Blue Zone residents. Walking, gardening, and other forms of natural movement contribute to maintaining their physical health and flexibility.

3. Social Bonds: Strong social connections are a cornerstone of Blue Zone communities. Whether it’s the Mediterranean practice of “village networks” in Sardinia or the “moais” of Okinawa – lifelong social circles – these bonds provide emotional support, reduce stress, and create a sense of belonging.

4. Purposeful Living: A sense of purpose is ingrained in the lives of those residing in Blue Zones. Whether it’s the Costa Rican concept of “plan de vida” or the Ikarian “menoikia” (a sense of place), having a reason to wake up every day contributes to their mental and emotional well-being.

5. Mindful Eating: The practice of eating mindfully, stopping when 80% full, is prevalent in many Blue Zones. This practice prevents overeating and cultivates a deeper connection with food.

Med diet

Lessons to learn when visiting Blue Zones

When travelling to a Blue Zone, you can actively partake in their lifestyle of longevity by embracing these five key practices:

1. Eat Wholesome Foods: Embrace the local diet, rich in nutrient-dense, plant-based foods. Prioritise fresh vegetables, fruits, whole grains, and legumes. Experience the joy of savouring meals made from locally sourced, unprocessed ingredients, allowing your body to benefit from the antioxidants and nutrients that contribute to vitality.

2. Cultivate Social Bonds: Engage with the community and build meaningful connections. Spend time interacting with locals and participating in communal activities. Ask questions and observe how people interact with each other. Take these skill home with you.

3. Prioritise Physical Activity: Integrate regular movement into your daily routine. Engage in activities that reflect the Blue Zone lifestyle, such as walking, swimming, or cycling. These consistent, low-intensity exercises keep your body active without unnecessary strain, promoting cardiovascular health and maintaining muscle strength.

4. Practice Mindful Relaxation: Embrace relaxation techniques that help manage stress. Whether it’s through meditation, deep breathing, yoga, or spa treatments, take time to unwind and recharge your mind.

5. Adopt a Balanced Approach: Emulate the balanced way of life observed in blue zones. Prioritise a moderate approach to eating, drinking, and indulging in life’s pleasures. Avoid excess and focus on enjoying every aspect of life while maintaining a healthy equilibrium. This approach not only supports physical health, but also contributes to mental and emotional harmony.


As we draw inspiration from visiting these diverse regions, we can create our own personal Blue Zone by adopting the timeless principles that have proved to stand the test of time. By embracing wholesome nutrition, regular movement, meaningful connections, and purposeful living, we can embark on a journey toward a life that’s not just longer, but also richer in experience and vitality.

Where to go

Discover the serene beauty and rich cultural heritage of Okinawa with HOSHINOYA Okinawa, where luxurious accommodation blends seamlessly with nature.

For those seeking a taste of authentic Latin America, book a Sunvil Latin America tailor- made exclusive expedition to the Nicoya Peninsula. Explore the lush landscapes, pristine beaches, and vibrant local communities of this Costa Rican Blue Zone.

Unveil the secrets of long life on the Greek islands with Sunvil as your guide to Ikaria. This Mediterranean haven invites you to unwind amidst its breathtaking vistas, crystal-clear waters, and charming people/their traditional village life.

Nicoya Peninsula, Costa Rica


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