IMAGINE FINDING OUT THAT SCATTERED ACROSS the globe are very special towns where people live remarkably long, healthy lives. Not only do these regions support healthy populations, they also boast unique communities, including the highest concentration of men over 100, and the world’s oldest women. You would probably be googling plane tickets, and figuring out how to tap into these apparent “fountains of youth.” But there is nothing supernatural about these towns; rather, these communities benefit from a shared set of lifestyle tenants, and you can incorporate them into your own life without ever boarding a plane.

These regions, called “Blue Zones,” are places where residents live significantly longer than their peers globally, and maintain their quality of life into old age.

“The term “Blue Zone” was created by National Geographic Explorer and Fellow Dan Buettner who, alongside a team of researchers, studied communities that exhibited longevity and vitality.”

The team found five regions that exemplified what it means to be a blue zone, Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece; and Loma Linda, California. The research teams found that the communities in these regions all share 9 lifestyle habits, dubbed “The Power 9.”

A map of blue zones

The Power 9

1. Moving Naturally

In Blue Zones, movement is naturally integrated into daily life, as people walk to work, tend to their gardens, cultivate the land, or spend time outdoors. This is good news for those of us who can’t squeeze in a gym visit. It means that we can reap the same benefits by making simple changes like parking at the far end of the office parking lot and getting a few extra steps in as we go to work. Another way to incorporate movement is to multitask. Instead of sitting on the couch while you chat with your friend, enjoy each other’s company while going on a walk. If you want to include the children in your life in your effort to be healthier, choose toys for them that incorporate movement, like hula hoops and bikes, and join them when they play.

 

2. Purpose

In Blue Zone communities, people have a strong sense of purpose in their lives. The study “Association Between Life Purpose and Mortality Among US Adults Older Than 50 Years ” delved further into this, and after interviewing 6,985 Americans over 50 concluded that “stronger purpose in life was associated with decreased mortality.” However, this doesn’t mean that having a purpose in life cures all health issues. The study emphasizes that while there is an association between life purpose and mortality due to “heart, circulatory, and blood conditions,” there is no association between life purpose and mortality due to cancer, tumors, and respiratory tract system conditions.

 

3. Downshift

Stress can’t be avoided, but people in Blue Zones have regular routines they use to decrease their stress. In Okinawa, stress reduction looks like taking time to remember ancestors, while in Ikaria, it means taking a nap.

“The Harvard Health article, “Six Relaxation Techniques to Reduce Stress”  includes repetitive prayers as a method for managing stress, a technique which may be especially beneficial for Muslims, who are already prescribed to turn to God five times a day.”

 

4. 80% rule

Rather than eating until full, people in Blue Zones eat until they feel 80% full. This aligns with the prophetic tradition, which also emphasizes not eating to the point of fullness. Prophet Muhammad (ﷺ) said: “The human does not fill any container that is worse than his stomach. It is sufficient for the son of Adam to eat what will support his back. If this is not possible, then a third for food, a third for drink, and third for his breath” (Tirmidhi, Hadith 2380).

Blue Zone communities also have patterns in when they eat. In the CNBC article, “I talked to 263 of the world’s longest-living people—their 9 ‘non-negotiables’ for a long, happy life,” Buettner describes that in blue zones, people don’t eat after the final meal of the day. This may sound familiar, as a common piece of health advice is not to eat after dinner, and there is research to support that. However, there is also research leaning the other way. In the study “The Health Impact of Nighttime Eating: Old and New Perspectives,” published in the academic journal Nutrients, the authors describe that evening meals of  “small, nutrient-dense, low energy foods and/or single macronutrients” and nighttime eating paired with exercise training do not have negative health impacts, and may even have positive impacts. The authors also point out that those with conditions such as Type I diabetes may require nighttime eating in order to maintain their health. There likely is not a cut-and-dry answer for the best times to eat, but fitness, health, and food type likely play a large role in determining what is best for each individual.

 

5. Plant Slant

In Blue Zones, diets revolve around plants, especially, as reported by the Blue Zones website, “beans, greens, yams and sweet potatoes, fruits, nuts, and seeds.” Additionally, Blue Zone diets are diverse and often vary seasonally. Meat is eaten only a few times per month, and even then, it is only a 3-4 ounce serving, which is roughly the size of a quarter-pound patty. Buettner emphasizes that the folks in Blue Zones enjoy their food and eat plant-based diets because they taste good, not because they are focusing on food restriction. The dietary trends in Blue Zones align with existing health advice, with Mayo Clinic advising that fruits and veggies should take up half your plate, and if meat is part of the meal, the serving size should be right around 3 oz. Therefore, when it comes to food, reducing meat, and increasing plant-based meals, is key.

man's hands cut spinach leaves for harvesting in wicker basket with scissors

6. Wine

Wine is different from the rest of The Power 9 because it is not a commonality across all Blue Zones. Buettner and his team included wine as part of the shared lifestyle habits because, in most of the Blue Zones, it is consumed. However, there is an important outlier, Loma Linda. Loma Linda is a Blue Zone that has a primarily Adventist population, and their faith prohibits the consumption of alcohol. Likewise, wine is not permissible for Muslims, and as demonstrated by Loma Linda, is not a ubiquitous part of Blue Zone communities.

 

7. Belong

In the 5 original Blue Zones, almost everyone interviewed belonged to a faith group. Faith groups provide community, and a sense of belonging, which are both important to a long and healthy life. For those already involved in their faith community, joining smaller groups, such as those oriented specifically towards youth, or parents, may be a way to further increase their sense of belonging.

 

8. Loved Ones First

In Blue Zones, families stay close. Older family members live with, or near, the rest of their family and help raise the children, who are given time and love. But living in a cross-generational home is not the only way to put loved ones first. Eating dinner together, listening to each other share stories of how the day went, and creating family traditions are all ways to prioritize family. And for families who don’t live together, there are still a myriad of ways to put loved ones first. Making time for phone calls and emails are great ways to help those who are far away feel close. Additionally, the prioritization of loved ones doesn’t have to be limited to relatives, but all those in our community who we feel loved and supported by.

 

9. Right Tribe

Those who live in Blue Zones have social networks, and groups of friends, who not only support them, but also encourage positive, healthy behaviors. This tribe may be a family who gardens and goes on walks together, or a group of friends who take part in community projects together. In our busy lives, it can feel hard to find a tribe, but prioritizing activities we are passionate about, be that through book clubs, volunteer groups, or sports teams, is a great way to find others to connect with.

From an Islamic perspective, many principles of the Blue Zone lifestyle resonate deeply with teachings in the Qur’an and prophetic traditions.

“The emphasis on community, family, and having a sense of purpose aligns with the Islamic concept of Ummah, where social ties and mutual support are paramount.”

“The believers are but brethren, therefore make peace between your brethren and be careful of (your duty to) Allah that mercy may be had on you” (Quran, 49:10), The Qur’an and hadiths also highlight the importance of eating in moderation, having a balanced diet, and consuming natural foods.

There are countless quick fixes that claim to lead us to health and happiness—whether it’s doing a crossword puzzle a day, eating flax seeds, or adding chia seeds to your smoothie. But, based on the research of Buettner and his team, those who live in Blue Zones have truly cracked the code to longevity, with demographic data to prove it. By incorporating lifestyle habits that align with Islamic principles—such as eating in moderation, regular prayers, and maintaining a sense of purpose through faith and family—Muslims can adopt elements of The Power 9 and move toward a life of health and well-being.

Islamic, family and dinner in home for ramadan, muslim celebration and food on dining table. Eid mubarak, culture and religious gathering with grandparents, children and mom or dad for bonding.

Taskeen Khan has a bachelor’s degree in integrative biology and a minor in sustainability, energy, and the environment from the University of Illinois at Urbana-Champaign. She is passionate about science education and communication, as well as research.