19/05/2025
Want to live to 100? Take a page from the world’s longest-living people—those in the Blue Zones!
These 5 regions (Okinawa, Japan • Sardinia, Italy • Nicoya, Costa Rica • Ikaria, Greece • Loma Linda, California) are home to the highest concentration of centenarians. What’s their secret? It’s not magic, it’s science-backed habits you can adopt today.
Here’s what they eat (and do) for a longer, healthier life:
1. Plants first:
Their plates are 90–95% plants. Think beans, leafy greens, sweet potatoes, whole grains, and nuts. In Okinawa, purple sweet potatoes are a daily staple—rich in antioxidants and fiber.
2. Beans every day:
Beans are the #1 longevity food. Just ½–1 cup a day can lower your risk of heart disease, type 2 diabetes, and even some cancers.
3. Small portions, mindful eating:
“Hara hachi bu” (stop eating when 80% full) is a key practice in Okinawa. Most Blue Zoners eat their smallest meal in the late afternoon or early evening—then no snacking after.
4. Move naturally:
No gyms required. Gardening, walking, carrying groceries—movement is built into daily life.
5. Purpose + connection:
They know their “why” (ikigai in Japan, plan de vida in Costa Rica). Strong social bonds and daily rituals (like sharing meals or prayer) lower stress and improve mental health.
Bottom line: You don’t need to move to the Mediterranean to live longer, just borrow their habits. Start with your plate, your people, and your purpose.
