There are certain places in the world where people tend to live longer. What is their secret, and how can we emulate them? Author Dan Buettner has recently released an updated edition of The Blue Zones, which outlines steps for longevity based on his studies of world cultures with a high percentage of centenarians. He identified the top five communities where the diet, lifestyle, outlook and stress-management practices lead to long and meaningful lives. We’ve thrown in a few more to round things up to ten locations with the longest life expectancy. With a few lifestyle adjustments, we might all live to 100.
10. Iceland
Perhaps its their hardy Viking ancestry or all that geothermal energy, but Icelanders are known for living long and happy lives. A 2012 study from the World Health Organization found Icelandic men had the highest life expectancy in the world, averaging 81 years (compared to a world average of 68) and women rate high too. Furthermore, this Nordic country consistently scores high on happiness and quality of life indices. The diet rich in omega-3 fish, pesticide-free produce and skyr cultured yogurt no doubt contributes to this. The locals get plenty of exercise through outdoor activities like ice climbing, mountain climbing and kayaking. They also know how to relax in the natural hot springs and volcanic steam rooms. With a small and isolated population, strong relationships and social connectivity have been key to the culture. Gender equality and strong social programs have made Icelanders an easy-going, optimistic, positive group, despite those cold, dark winters.
9. Singapore
Singapore residents also rank high on the World Health Organisation’s longevity list. On average, women live to 85 and men to 80. One of the key factors for this is their emphasis on preventive and therapeutic healthcare. They tend to exercise frequently, eat well and manage chronic diseases effectively. Singapore is noted for its top-notch child and maternal healthcare services plus disease prevention programs. Elderly people are valued, respected and taken care of here. It’s a good place to grow old.
8. San Marino
The tiny landlocked republic of San Marino has an average life expectancy of 83.12 years. It could be a statistical anomaly due to its low population. However, it could also be attributed to factors like its homogeneous culture, stable economy and healthy agriculture practices. There’s relatively low stress here due to minimal social division, a low divorce rate and a positive treatment of elders. The Sammarinese grow and consume plenty of fruit, vegetables, olive oil and grapes. They also make great wines like Tessano and Brugneto. Let’s drink to that!
7. Macau
The average life expectancy on this island nation in the South China Sea is 84.43 years. The economic affluence and general happiness of its citizens has something to do with this. Gambling is this country’s main source of revenue, which doesn’t sound like a good thing, but a high percentage of the nation’s riches are invested into public healthcare. The fusion of Chinese and Portuguese cuisine, rich in seafood, tumeric and coconut, is also factor.
6. Monaco
Monaco is another tiny, wealthy nation where its good to live out your golden years. Their average life expectancy is 89.68, which is a decade longer than American’s can expect. With such a pleasant climate, relative affluence and stress-free lifestyle, it’s no wonder they live long and prosper here. Monegasques eat a Mediterranean diet, which is known to ward off high blood pressure and cardiovascular disease. A strong state-funded healthcare system is in place here, too, which seems to be a factor in most locations with the longest life expectancy.
5. Nicoya, Costa Rica
Now getting into the so-called “Blue Zones”, Costa Rica in general has a higher lifespan than many developed nations even though it only spends 15% of what America does on healthcare. However, the residents of the Nicoya peninsula, in particular, have exceptionally long lives. It’s not unusual for people to live well and keep active into their 90s and beyond. Faith, family and a plan de vida (reason to live) are integral to the culture, and so the locals tend to have a positive outlook on life. The local plant-based diet is rich in tropical fruits with high levels of antioxidants, and processed foods are rarely consumed. One of their most compelling secrets is that the local drinking water is high in calcium and magnesium, which is good for bone density and heart health.
4. Loma Linda, California
This “Blue Zone” California community 60 miles from Los Angeles is a stand-out in the United States for its longer than average life spans. An unusually high proportion of its residents are in their 80s, 90s and 100s. One third of the locals are Seventh Day Adventists, who follow a vegetarian diet rich in fruits, vegetables, whole grains and nuts. The church advocates avoiding alcohol, tobacco, caffeine and drugs. Most of the residents live active lives with regular aerobic activity, often out in the fresh air and sunlight. The town’s emphasis on social connections and its strong spiritual foundation seems to be part of their formula for longevity and quality of life.
3. Sardinia, Italy
Italians, in general, live well into their twilight years, but Sardinia residents enjoy particularly long lives that put them in the “Blue Zone”. The Mediterranean island has nearly ten times more people per capita hit the century milestone than in America. It is partially due to good genes. Many locals carry the M26 marker, which has been linked to longevity. They also tend to live traditionally, still hunting, fishing and harvesting their food rather than being sedentary. The isolated island setting created a culture that promotes close ties to family and friends. They prioritize lots of time together to laugh, eat well and drink wine. They also nap regularly, something we could all benefit from.
2. Okinawa, Japan
The island chain at the southern tip of Japan has been noted for its unusually high concentration of centenarians, and so the Blue Zone author has tried to unlock their keys to longevity. Multiple factors are at play, including a predominantly fish and plant based diet. Flavonoid-rich fermented soy foods like tofu and miso have nutritional benefits. The locals also eat a bitter melon called goya that is a superfood. Okinawans are avid gardeners, an activity that provides gentle exercise, stress-release and vitamin D from the sun. There are a few cultural concepts here that boost their quality of life. One is ikigai, a sense of purpose that gives them a tangible focus for each day. Another is moai, the Okinawan tradition of forming secure social networks and safety nets that give citizens a sense of security, support and connection. They embrace the simple pleasures of life, and continue to keep company with the younger generations rather than being siloed into seniors homes.
1. Ikaria, Greece
New to the second edition of the Blue Zones is the Greek island of Ikaria. This Aegean community boasts almost no dementia or chronic disease in its aged population. In fact, there are more healthy people over 90 here than anywhere else on the planet. Again, the key seems to be an easy-going simple life filled with family, friends and good food. A diet rich in olive oil, goats milk, wild greens and herbal teas keeps them ticking long into their senior years. The warm climate, unpolluted air and rugged landscape keep the locals active and outside. Ikaria is insulated from the modern conveniences and fast-food culture, which has helped them preserve customs and habits that lead to their exceptional lifespan. As with some other locations with the longest life expectancy, daily naps seem to be one of their best tips.
