Get in the Zone–to Live a Longer and Healthier Life
Young Ju, Ph.D.
Tennis players are always looking to be in the zone–that rare time when the tennis ball seems big, your energy is high, your decision-making is great, and your focus is effortless. This article is about other desirable zones referred to as Blue Zones which are related to a longer, healthier, and better quality of life tied to less suffering and more meaningfulness, connectedness, and freedom.
In the U.S., life expectancy in 1900 was 47 years. For 2025, it’s projected to be around 79.4 years (1). Based on twin and family studies, researchers speculate that about 25% of the variation in life span is determined by genetics and the rest by lifestyle (2). A longer life span leads to the question of how we can stay healthy during all of the years of our life.
Blue Zones was the term coined to address that question by Dan Buettner, a journalist and CEO of Blue Zones LLC. In 2004, he collaborated with National Geographic and the National Institute of Aging to identify those places in the world where people live longer and also maintain a good quality of life:
The Seventh-day Adventist community in Loma Linda, CA, U.S.
Nicoya, Costa Rica
Sardinia, Italy
Ikaria, Greece
Okinawa, Japan
Since then, the Blue Zones project has been expanded into new communities (3). Many questions have been raised about the Blue Zones concept over the years, including inaccuracy of the data, inconsistencies in data collection methods and changing factors that influence longevity (e.g., diet, exercise, sleep, and stress management). However, the results still show several evidence-based shared factors that contribute to longevity and health among people who live in these areas (3); these include:
Natural movement: Incorporate natural and regular movement into daily life such as walking, gardening, and doing housework.
Purpose: Have a sense of direction and meaning (e.g., purpose, value, driving force, and virtue).
Lower stress: Manage stress by incorporating intentional daily routines such as remembering ancestors, taking naps, and having happy hours.
80% Rule: “Eat only until 80% full” refers to the Japanese mindful eating practice.
Plant slant: Consume a plant-based diet, including fruits, vegetables, legumes, nuts, and whole grains; reduce meat consumption to a smaller, less frequent dietary component (e.g., 3-4 oz per serving, once per week – five times per month).
Belong: Participate in a faith-based or community-oriented group that can offer connection and support.
Loved ones first: Prioritize family and close relationships through active listening and honesty.
Right tribe: Consciously and wisely choose or foster social circles that embody qualities such as empathy, authenticity, and personal growth.
These factors could be viewed through the six dimensions of health which are mutually interdependent dimensions.
Summary
While somewhat controversial, the Blue Zones project focused attention on the health and longevity benefits of lifestyle choices. Over 20 years after the concept was introduced, it’s been adapted to better educate about and facilitate healthy habits for individuals and for communities. Promoting healthy lifestyles is about taking care of ourselves, expecting more from ourselves, and considering the impact of our lifestyle choices on our future.
Dr. Young Ju is a Ph.D and Associate Professor of Human Nutrition, Foods, and Exercise at Virginia Tech.
References
Macrotrends “U.S. Life Expectancy” https://www.macrotrends.net/global-metrics/countries/usa/united-states/life-expectancy
Passarino et al. “Human longevity: Genetics or Lifestyle? It takes two to tango.” Immunity & Ageing. 2016, 13:12.
Buettner & Skemp. “Blue zones” Am J Lifestyle Med. 2016, 10(5):318.
This information is provided for your reference and you use at your own risk; you should rely on your medical professional for medical advice.
