 Breadcrumbs

  



   ![Healthy Life Lessons From The Blue Zones](https://media.sheerluxe.com/v11523-H9wqze6fextksdJHOAos=/800x0/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2023%2F09%2Fnew-blue-zone-thumb.png?itok=ARn737UF)

  

 

 



 

  Image: MAURO GRIGOLLO/STOCKSY UNITED 

 

 

 

[Health &amp; Wellness](/life/health-wellness)

 /  21 September 2023  

#  Healthy Life Lessons From The Blue Zones  


There are five places in the world where people live the longest and healthiest lives – known as Blue  
Zones, you can find them in California, Costa Rica, Greece, Japan and Italy. These places might be far  
apart, but research shows the people who live in them share some common lifestyle habits, which we  
can all learn from and incorporate into our own lives…  


ByTor West

  /  

[ Save To My Favourites ](/user/login?destination=/markdownify/node/38459)

 

  Image: MAURO GRIGOLLO/STOCKSY UNITED 

 

 

 



 

 

 

 

## Eat More Plants 



 

“The typical Western diet is very much at odds with the way the Blue Zone inhabitants eat. First, their diet is plant heavy – some studies suggest up to 95% of their diet is plant based. Cooking from scratch, Blue Zone inhabitants eat diets rich in fruits, vegetables, legumes and wholegrains. These foods are rich in fibre, vitamins, minerals and antioxidants, which are associated with a reduced risk of chronic diseases. They’re also fantastic for gut health. Think of plants as the star of the show, not a side dish, to reap vast health benefits. Nothing goes to waste, either – produce is eaten fresh, but also dried or pickled to save for the months when it's out of season. Try to cook with plant-based oils, such as olive oil, rather than animal-based fats. Quality olive oil is linked to reduced cholesterol.” – *[Clarissa Lenherr, nutritionist ](https://clarissalenherr.com/)*

 

## Think Quality, Not Quantity 



 

“Blue Zone inhabitants naturally tend to consume fewer ingredients and their diet is free from emulsifiers, preservatives, and artificial sweeteners and flavourings. Quality matters. In some Blue Zones near coastal areas, fish is part of the diet. They don’t, however, over-farm the waters for their fish and tend to eat smaller fish like anchovies and sardines, which are not only a great source of omega-3, but are less likely to have high levels of mercury, a known pollutant.” – *Clarissa*

 

## Practise Portion Control 



 

“As a nutritionist, the dietary patterns of the Blue Zones are fascinating, but how they eat is just as interesting. In the Blue Zones, Dan Buettner – the National Geographic journalist who leads the research – found people stopped eating when they were mostly full, not when they had finished everything on their plate. Try pushing your plate away when you feel 80% full, eat mindfully and in the company of loved ones – these habits can help support weight management and digestive health.” – *Clarissa*

 

## Get A Daily Dose Of Beans 



 

“Beans are the cornerstone of every longevity diet in the world: black beans in Nicoya; lentils and chickpeas in the Mediterranean; and soybeans in Okinawa. Get into the habit of eating more beans and legumes – as well as lentils and tofu. They’re a prebiotic food, a key component for a healthy gut, and have proven benefits for the immune and cardiovascular systems, bone health and even mental health.” – *[Lucy Epps, nutritionist](https://lucyeppsnutrition.co.uk/)*

 

 Think of plants as the STAR OF THE SHOW, not a side dish, to reap vast health benefits.  
 

 



 

 

## Nurture Friendships 



 

“Strong social bonds are vital as we age, with studies showing people who participate in community activities are more likely to be in good health. Plus, studies show loneliness can increase the risk of early mortality by 30%. Thanks to the Blue Zones residents’ social connections, they are less likely to experience loneliness. Spending time with family and friends fosters a sense of belonging, which is often associated with lower levels of stress.” – *Clarissa*

 

## Move More 



 

“Those in the Blue Zones often have exercise incorporated into their daily lives – perhaps they live in hilly areas that require them to put more effort into walking, or they cycle or walk as their main form of transport. Many Blue Zone communities also have a strong tradition of gardening – both as a hobby and to generate food. Gardening is a form of low-intensity exercise that provides fresh, nutritious produce and helps with a sense of purpose and connection to the land. You don’t have to go to the gym to be active – non-exercise movement is a big win that people can implement without overthinking it.” – *Clarissa*

 

## Manage Stress 



 

“People in the Blue Zones experience stress like the rest of us, but it’s how they deal with it that matters. In Sardinia, they nap in the afternoon or have a happy hour gathering with friends and family to talk about the day’s events, usually over a drink or two. What’s important here isn’t how they manage stress but the feeling of ‘winding down’ that results in the reduction of stress. We know long-term stress can impact the immune system, cause chronic inflammation, and is associated with diseases such as Alzheimer’s.” – *Lucy*

 

 People in the Blue Zones experience stress like the rest of us, but it’s HOW THEY DEAL WITH IT that matters.  
 

 



 

 

## Find Your Purpose 



 

“Whether it’s religion or faith, volunteering, helping others or having a passion or hobby, having a reason to get up consistently appears in longevity research. In the Blue Zones, this sense of purpose is often their work, which continues far beyond retirement years into their 80s and 90s. In the UK, retirement is considered a time for slowing down, but this couldn’t be more different for Blue Zone residents, who hold onto their younger years, and in doing so live with great vitality. Having a sense of purpose is worth up to seven additional years of life expectancy.” – *Lucy*

 

## Choose Sourdough 



 

“Carbohydrates may get a bad rap in the UK, but in the Blue Zones bread features heavily in the diet. A meta-analysis by Buettner across all five Blue Zones found their carbs mostly come in the form of beans, fruit and vegetables, as well as wholegrain and sourdough bread, rather than breads leavened with yeast. Most commercially available breads here in the UK are made with bleached white flour, which quickly converts into sugar and spikes insulin levels. In Ikaria and Sardinia, bread is made from a variety of whole grains, such as wheat, rye and barley, each of which offers a wide spectrum of nutrients. Traditionally made sourdough bread also has a lower GI.” – *[Dr Maroof Harghandiwal](https://www.zenhealthcare.co.uk/team/medical-team/dr-maroof-harghandiwal/)*, *GP &amp; healthy ageing specialist at* *[ZEN Healthcare](https://www.zenhealthcare.co.uk/)*

 

## Start Small 



 

“The habits of those living in the Blue Zones have been proven to improve longevity and overall health, but there’s no need to implement everything at once. Small changes, introduced incrementally over time, will add up. Start slow and lifestyle changes will become second nature. Try adding one extra portion of vegetables into your meals for two weeks, and then add another. If you’re used to a sugary snack in the afternoon, swap for a handful of mixed nuts every other day. Aim for one change at a time that’s realistic for your lifestyle and give yourself time for it to become a habit.” – *Lucy*

 

For more from the experts, visit [ZENHealthcare.co.uk](https://www.zenhealthcare.co.uk/), [ClarissaLenherr.com](https://clarissalenherr.com/) &amp; [LucyEppsNutrition.co.uk](https://lucyeppsnutrition.co.uk/)

 

 

 

 

  [Skip to the rest of this article](#sidebar-bottom) ##  We think you might like 

  ![Bryony Deery’s Pregnancy Wellness Routine](https://media.sheerluxe.com/g46cIskkZ5JLE0gk6tOwxGUiP1U=/600x800/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2025%2F12%2Fsl-site-assets-041225-thumbhero-parenting-bryony-deery.jpg?itok=j2_jrUg1)

  

 

 



 

 [Lifestyle](/parenting/lifestyle)/

  04 December 2025  

 [##  Bryony Deery’s Pregnancy Wellness Routine  


 ](/life/parenting/bryony-deerys-pregnancy-wellness-routine) 

 

 

  ![What’s Inside A Foodie’s Online Christmas Shop](https://media.sheerluxe.com/nm7c2GAfZMX1dsoJ1Qe_I9HRj84=/600x800/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2025%2F12%2Fsl-site-assets-021225-thumb-hero-whats-in-my-christmas-food-shop.jpg?itok=it_E1jto)

  

 

 



 

[Food](/life/food)

/

  02 December 2025  

 [##  What’s Inside A Foodie’s Online Christmas Shop  


 ](/life/food/whats-inside-a-foodies-online-christmas-shop) 

 

 

  ![Your December Horoscope](https://media.sheerluxe.com/8HzKGAZSF7Erbq7vCkeEOD_yv5A=/600x800/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2025%2F10%2Fsl-011025-site-assets-horoscopes-hero-thumb.jpg?itok=eN48u_PF)

  

 

 



 

[Life](/life)

/

  01 December 2025  

 [##  Your December Horoscope  


 ](/life/your-december-horoscope-4) 

 

 

 

 



 

 



  ##  In case you missed it 

  ![“You’re Fired” – Now What? Career Advice, Layoff Stories & How To Build Confidence](https://media.sheerluxe.com/8FaWnJ0VpWtjiJz3nlB8qex_B7w=/860x492/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2025%2F12%2Flandscape_0.jpg?itok=EUwJ-ec4)

  

 

 ![“You’re Fired” – Now What? Career Advice, Layoff Stories & How To Build Confidence](https://media.sheerluxe.com/-s1Oc1mxgQ5ZADqsESHaW0fDwbY=/400x0/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2025%2F12%2Fportrait_0.jpg?itok=L-dbkJ1L)

 

 

 



 

[SheerLuxe Podcast](/video/sheerluxe-podcast)

/

  04 December 2025  

 [##  “You’re Fired” – Now What? Career Advice, Layoff Stories &amp; How To Build Confidence  


 ](/video/sheerluxe-podcast/youre-fired-now-what-career-advice-layoff-stories-how-to-build-confidence) 

  

 

 



 

 

 

  

 

  [Skip to the rest of this article](#sidebar-bottom) ##  We think you might like 

  ![Bryony Deery’s Pregnancy Wellness Routine](https://media.sheerluxe.com/g46cIskkZ5JLE0gk6tOwxGUiP1U=/600x800/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2025%2F12%2Fsl-site-assets-041225-thumbhero-parenting-bryony-deery.jpg?itok=j2_jrUg1)

  

 

 



 

 [Lifestyle](/parenting/lifestyle)/

  04 December 2025  

 [##  Bryony Deery’s Pregnancy Wellness Routine  


 ](/life/parenting/bryony-deerys-pregnancy-wellness-routine) 

 

 

  ![What’s Inside A Foodie’s Online Christmas Shop](https://media.sheerluxe.com/nm7c2GAfZMX1dsoJ1Qe_I9HRj84=/600x800/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2025%2F12%2Fsl-site-assets-021225-thumb-hero-whats-in-my-christmas-food-shop.jpg?itok=it_E1jto)

  

 

 



 

[Food](/life/food)

/

  02 December 2025  

 [##  What’s Inside A Foodie’s Online Christmas Shop  


 ](/life/food/whats-inside-a-foodies-online-christmas-shop) 

 

 

  ![Your December Horoscope](https://media.sheerluxe.com/8HzKGAZSF7Erbq7vCkeEOD_yv5A=/600x800/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2025%2F10%2Fsl-011025-site-assets-horoscopes-hero-thumb.jpg?itok=eN48u_PF)

  

 

 



 

[Life](/life)

/

  01 December 2025  

 [##  Your December Horoscope  


 ](/life/your-december-horoscope-4) 

 

 

 

 



 

 



  ##  In case you missed it 

  ![“You’re Fired” – Now What? Career Advice, Layoff Stories & How To Build Confidence](https://media.sheerluxe.com/8FaWnJ0VpWtjiJz3nlB8qex_B7w=/860x492/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2025%2F12%2Flandscape_0.jpg?itok=EUwJ-ec4)

  

 

 ![“You’re Fired” – Now What? Career Advice, Layoff Stories & How To Build Confidence](https://media.sheerluxe.com/-s1Oc1mxgQ5ZADqsESHaW0fDwbY=/400x0/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2025%2F12%2Fportrait_0.jpg?itok=L-dbkJ1L)

 

 

 



 

[SheerLuxe Podcast](/video/sheerluxe-podcast)

/

  04 December 2025  

 [##  “You’re Fired” – Now What? Career Advice, Layoff Stories &amp; How To Build Confidence  


 ](/video/sheerluxe-podcast/youre-fired-now-what-career-advice-layoff-stories-how-to-build-confidence) 

  

 

 



 

 

 

  

  

## *more from*

### Life



 [View All Life](/life) 

  ![How Adopting A Pet Can Change 2 Lives](https://media.sheerluxe.com/PAwYrWsfW8Pu6uAXfZwsg-EmIlI=/200x267/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2025%2F10%2Fpetare-portrait-hero-hr.jpg?itok=07Jvj0sj)

  

 

 



 

[Life](/life)

/

  22 October 2025  

 [##  How Adopting A Pet Can Change 2 Lives  


 

 ](/life/how-adopting-a-pet-can-change-2-lives) 

 

 

 

  ![Go Behind The Scenes At Our Sukkot Lunch](https://media.sheerluxe.com/M0hy53QXhuiSDVlmKgbdfpnPdak=/200x267/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2025%2F10%2Fsl-151025-sukkot-lunch-thumb.jpg?itok=AopiPR8H)

  

 

 



 

[Life](/life)

/

  15 October 2025  

 [##  Go Behind The Scenes At Our Sukkot Lunch  


 

 ](/life/go-behind-the-scenes-at-our-sukkot-lunch) 

 

 

 

  ![Your December Horoscope](https://media.sheerluxe.com/DItNYr8xLEkFwB0HLUn6llPyftY=/200x267/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2025%2F10%2Fsl-011025-site-assets-horoscopes-hero-thumb.jpg?itok=SbqV-ogK)

  

 

 



 

[Life](/life)

/

  01 October 2025  

 [##  Your October Horoscope  


 

 ](/life/your-october-horoscope-5) 

 

 

 

  ![8 Thoughtful Gift Ideas For Older Relatives & Friends](https://media.sheerluxe.com/0kmT517DBBlNYu5KGXGye8gtLnQ=/200x267/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2025%2F09%2Fsl-gold-150925-site-assets-gifting-thumb.jpg?itok=kRLMY4kZ)

  

 

 



 

 [Life](/gold/life)/

  15 September 2025  

 [##  8 Thoughtful Gift Ideas For Older Relatives &amp; Friends  


 

 ](/life/8-thoughtful-gift-ideas-for-older-relatives-friends) 

 

 

 

  ![The Name To Know For Sophisticated & Compassionate Care In Later Life ](https://media.sheerluxe.com/ExxwhSEbX-WY5sHl3sEbpuGnPhY=/200x267/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2025%2F09%2Fsl-gold-150925-site-assets-kyn-comm-thumb.jpg?itok=zfYPm91c)

  

 

 



 

 [Life](/gold/life)/

  15 September 2025  

 [##  The Name To Know For Sophisticated &amp; Compassionate Care In Later Life  


 

 ](/life/the-name-to-know-for-sophisticated-compassionate-care-in-later-life) 

 

 

 

  ![The Practical Habits That Can Make Life With ADHD Easier](https://media.sheerluxe.com/Pd_IdHOSgUPXHwtrRlcYasai7iU=/200x267/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2025%2F10%2Fsl-email-281025-how-to-thrive-with-adhd-3.jpg?itok=OCzzXWEL)

  

 

 



 

[Health &amp; Wellness](/life/health-wellness)

/

  28 October 2025  

 [##  The Practical Habits That Can Make Life With ADHD Easier  


 

 ](/life/health-wellness/how-to-focus-with-adhd) 

 

 

 

  ![This Month’s Health & Wellness Hot List](https://media.sheerluxe.com/00OjBeXMeIMqTC-AZ3m1gX_e8xk=/200x267/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2025%2F10%2Fsl-site-assets-271025-thumb-health-and-wellness-hotlist.jpg?itok=i5lBT_cM)

  

 

 



 

[Health &amp; Wellness](/life/health-wellness)

/

  27 October 2025  

 [##  This Month’s Health &amp; Wellness Hot List  


 

 ](/life/health-wellness/this-months-health-wellness-hot-list-2) 

 

 

 

  ![Why Collagen Is The Supplement You Should Never Skip](https://media.sheerluxe.com/vhYmWD6kQK-AWPrYvO2aZyCqT2A=/200x267/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2025%2F10%2Fsl-site-assets-201025-thumb-vital-proteins-approval.jpg?itok=iiMvUlPA)

  

 

 



 

[Health &amp; Wellness](/life/health-wellness)

/

  20 October 2025  

 [##  Why Collagen Is The Supplement You Should Never Skip  


 

 ](/life/health-wellness/why-collagen-is-the-supplement-you-should-never-skip) 

 

 

 

  ![How To Have More Energy, According To The Experts](https://media.sheerluxe.com/Oy70VdqCrXEthdmDN9Iw1Bfsa4Q=/200x267/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2023%2F09%2Fnew-thumb-feeling-sluggish.png?itok=vcPzVMT8)

  

 

 



 

[Health &amp; Wellness](/life/health-wellness)

/

  26 September 2023  

 [##  How To Have More Energy, According To The Experts  


 

 ](/life/health-wellness/how-to-have-more-energy) 

 

 

 

  ![Experts Reveal The Habits That May Be Ageing You More Quickly](https://media.sheerluxe.com/hIy5L0UzNfp46aywBH2zNxF1_RM=/200x267/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2023%2F04%2Fsl-gold-200323-ageinghabits-thumbnail.jpg?itok=uvKaLYoP)

  

 

 



 

 [Health &amp; Beauty](/gold/health-beauty)/

  20 March 2023  

 [##  Experts Reveal The Habits That May Be Ageing You More Quickly  


 

 ](/life/health-wellness/experts-reveal-the-habits-that-may-be-ageing-you-more-quickly) 

 

 

 

  ![How To Start Biohacking Later In Life & 3 Experts Share Their Experience](https://media.sheerluxe.com/aNwqIA0BYwPXSYTiMHF1nfNmg0k=/200x267/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2023%2F08%2Fwanting-get-healthier.jpg?itok=rQSraYMM)

  

 

 



 

 [Health &amp; Beauty](/gold/health-beauty)/

  21 August 2023  

 [##  How To Start Biohacking Later In Life &amp; 3 Experts Share Their Experience  


 

 ](/life/health-wellness/how-to-start-biohacking-later-in-life-3-experts-share-their-experience) 

 

 

 

  ![How 4 Leading GPs Stay Healthy ](https://media.sheerluxe.com/elwVXEjHxwcWbDAtoNGtC-zAQ5g=/200x267/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2023%2F06%2Fgps-stay-healthy-thumb.jpeg?itok=nLHbwtYj)

  

 

 



 

[Health &amp; Wellness](/life/health-wellness)

/

  19 June 2023  

 [##  How 4 Leading GPs Stay Healthy  


 

 ](/life/health-wellness/how-4-leading-gps-stay-healthy) 

 

 

 

 

           

 

 

 

 

 



  

 Share This Story

 [Facebook

 ](https://www.facebook.com/sharer/sharer.php?display=popup&redirect_uri=http%3A%2F%2Fwww.facebook.com&u=https%3A%2F%2Fsheerluxe.com%2Flife%2Fhealth-wellness%2Fhow-to-live-longer&t=Healthy+Life+Lessons+From+The+Blue+Zones) [ Pinterest

 ](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fsheerluxe.com%2Flife%2Fhealth-wellness%2Fhow-to-live-longer&description=Healthy+Life+Lessons+From+The+Blue+Zones&media=) [ E-mail

 ](<mailto:?subject=Healthy Life Lessons From The Blue Zones&body=Hi%0A%0AI&#039;ve just read this article https://sheerluxe.com/life/health-wellness/how-to-live-longer and thought you might like it, too.%0A%0ASheerLuxe is your in-the-know friend keeping you up to date with everything new in fashion, beauty, culture, lifestyle %26 home.%0A%0AYou can sign up for the FREE daily newsletter here. https%3A%2F%2Fsheerluxe.com%2Fsignup%3Fseed%3Dsharing%26utm_source%3DWebsite%26utm_medium%3DSL%26utm_campaign%3DEmail%26utm_id%3DSharing>) 

 

 

DISCLAIMER: We endeavour to always credit the correct original source of every image we use. If you think a credit may be incorrect, please contact us at <info@sheerluxe.com>.

 

 

 

  ##  Fashion. Beauty. Culture. Life. Home 

###  Delivered to your inbox, daily 

 [Subscribe](/signup)