Scientists pinpoint 10 daily habits of people who live to be 100,
Scientists studying Blue Zones – regions of the world where people routinely live into their 90s and beyond – have identified a set of everyday habits that may help explain extraordinary longevity.
These areas have fascinated researchers not only because of the high number of centenarians, but because residents tend to reach old age with remarkably low rates of heart disease, dementia and other chronic illnesses.
Blue Zones are defined as places where people live unusually long, healthy lives with minimal age-related disease.
The best-known examples include Okinawa in Japan, Sardinia in Italy, Ikaria in Greece, Nicoya in Costa Rica – and Loma Linda in California, the only recognised Blue Zone in the US.
The concept has previously faced criticism, with some questioning whether claims about extreme longevity were based on flawed records. But a recent study suggests those doubts may be unfounded.
Researchers carried out detailed age validation using birth and death certificates, marriage records, military documents, electoral rolls and church archives, as well as interviews with exceptionally old residents and their families.
Lead author Dr Steven N. Austad, Scientific Director of the American Federation for Aging Research, said: ‘What we show in this paper is that the original Blue Zones meet the strict validation criteria used worldwide to confirm exceptional human longevity.’
The findings were published in The Gerontologist. Across these regions, researchers say they repeatedly observe the same 10 lifestyle factors. Read on to find out what they are…
1. Strong social cohesion
Blue Zones tend to be relatively small, close-knit communities with deep social ties. Researchers say this fosters trust, shared identity and mutual support – all factors linked to better long-term health.
Studies consistently show that people living in socially fragmented or high-crime environments tend to have shorter life expectancies, highlighting the importance of stable, supportive communities.
2. Mostly plant-based diets
Across all Blue Zones, diets are overwhelmingly plant-based, with meat eaten sparingly.
In Okinawa, Sardinia and Nicoya, meals centre on vegetables, beans, legumes, whole grains and healthy fats.
In Loma Linda, many residents belong to the Seventh-day Adventist Church, which promotes vegetarian diets and healthy living.
Studies have shown Adventists there live around a decade longer than the average American.
3. Natural daily movement
Rather than structured workouts or gym culture, people in Blue Zones stay active through daily life – walking, gardening, cooking and manual tasks.
Dr Austad notes that the lack of strong genetic explanations makes lifestyle factors such as movement particularly important. Low-intensity activity, done consistently, appears to protect mobility and reduce injury risk in old age.
4. Family comes first
Multigenerational living is common in Blue Zones, with older relatives often remaining at the centre of family life.
Researchers say this strengthens social bonds, reduces loneliness and promotes healthier behaviours across generations. Regular shared meals and activities also make healthier routines easier to sustain.
5. Alcohol – but only in moderation
Several Blue Zones include moderate alcohol consumption, typically red wine, often enjoyed socially and with food.
In Sardinia, locals drink Cannonau wine, which has been shown to contain high levels of polyphenols. Crucially, consumption is modest – usually no more than one or two glasses a day – and heavy drinking is rare.
6. Built-in downtime
Stress is not absent in Blue Zones, but people have regular rituals to manage it.
In Ikaria, daytime naps are common. In Loma Linda, Seventh-day Adventists observe a weekly 24-hour Sabbath, setting aside work and technology to rest and reconnect with family and faith.
Such practices are associated with lower stress and improved heart health.
7. The 80 per cent rule
In Okinawa, the principle of Hara Hachi Bu encourages people to stop eating when they feel about 80 per cent full.
This habit promotes mindful eating, prevents overeating and may help regulate weight and metabolism. Similar patterns are seen elsewhere, with smaller portions and a focus on whole foods.
8. Belief and belonging
Most Blue Zone populations belong to a faith or spiritual community and attend regular gatherings.
Large observational studies have linked religious or community participation with longer life expectancy, possibly due to reduced stress, healthier behaviours and stronger social support networks.
9. A clear sense of purpose
Having a reason to get up each morning – known in Okinawa as ikigai – is another recurring theme.
Research has linked a strong sense of purpose with lower risks of cognitive decline and dementia, as well as better mental health and resilience in later life.
10. Spirituality
Spiritual practices vary between regions but are deeply embedded in daily life.
In Okinawa, families honour ancestors through regular rituals, while in Loma Linda, faith promotes behaviours such as avoiding smoking, drug use and excessive drinking.
Studies suggest spirituality may support longevity by reducing stress and reinforcing healthy social norms.
Dr Austad cautions that Blue Zones are fragile. ‘They do not necessarily last forever,’ he said. ‘Migration, urbanisation, westernisation and other factors may destroy a once-thriving Blue Zone.’
But researchers say the habits they share offer powerful clues about how everyday choices – not genetics alone – may shape how long, and how well, we live.
