Longevity: What's key to healthy ageing?

The secrets of the Blue Zones

When talking about longevity, the term "Blue Zones" often comes up. These are five regions in the world where people not only live longer, but remain strikingly healthy and active at the same time.

The 5 regions

The author and explorer Dan Buettner coined the term and identified these zones in collaboration with a research team:

1. Okinawa (Japan)
2. Sardinia (Italy)
3. Nicoya (Coast Rica)
4. Ikaria (Greece)
5. Loma Linda (California, Adventist community)
   

Lifestyle is the common denominator

What these regions have in common is their lifestyle. Exercise is naturally integrated into everyday life – through gardening, walking to the village each day or visiting neighbours. Diets are largely plant-based and most of the food is from the local region, often home-grown. Strong family and neighbourly ties, a clear sense of purpose and a relaxed approach to stress also play a central role.

That said, the concept of the Blue Zones and their supposedly unique lifestyle is controversial and the data behind it not quite as clear-cut as Dan Buettner, the "discoverer" of the Blue Zones, likes to claim.

How diet influences healthy ageing

The Blue Zones provide indications to which factors are key to longevity – like diet, for example. What we eat can create the basis for long-term health. Vegetables, fruit, pulses and whole grains provide essential nutrients and make up the bulk of the Blue Zone diets. Healthy fats and sufficient protein are also vital, while so-called superfoods also provide valuable nutrients.

Eating in moderation

The 80% rule from Okinawa suggests stopping eating when you feel about four-fifths full. The idea that such moderation is healthy is proven by studies – including one conducted by the Longevity Institute in Los Angeles in 2022, where it was seen that eating in moderation not only reduces the risk of obesity but the mild restriction on calorie intake directly benefits metabolism too.

Avoiding intoxicants

Everyone knows that to live a long and healthy life, illegal substances are to be avoided. However, even smoking and excessive alcohol consumption accelerate ageing – by damaging cells and organs, impairing recovery and increasing the risk of a range of serious illnesses.

Cultivating a healthy food culture

It's not just the food we eat, but how we eat it that has a significant effect on our health. Mindful, slower eating supports digestion and reduces stress. And the social aspect must not be underestimated either: Eating together is a clear longevity factor, as it strengthens social bonds and mental well-being.

Good mental health for a long life

Mental health is gaining increasing attention in modern research. It affects not only how we think and feel, but also key physical processes such as hormone release and inflammation.

Maintaining close social ties

Not only eating together, but social contact in general has a decisive influence on our longevity. This applies especially to the people who form our closest connections, as they provide emotional support, reduce feelings of loneliness and strengthen mental resilience.

Reducing and processing stress

Managing stress is equally important. Chronic stress dramatically accelerates biological ageing by keeping the body in a constant state of alert and releasing cortisol, the stress hormone. This impairs recovery and promotes inflammation. However, there are techniques that can lower cortisol levels.

A sense of purpose makes you live longer

Having a clear sense of purpose helps people cope better with difficult phases and measurably improves well-being. In the Blue Zones, this purpose – known as ikigai or plan de vida – is a central part of daily life. It may come from family, work, engagement or personal projects, and comes down to individual choice.

Taking mental health problems seriously

Mental health conditions such as depression or anxiety greatly reduce quality of life and are closely linked to physical health and longevity. They influence cortisol levels, promote inflammation and increase the risk of physical illness. When facing mental health conditions, it's important to seek support early and speak openly – even if this takes a little courage at first. Good treatment and social support make a significant difference in maintaining long-term health and well-being.

Everyday exercise is a cornerstone of longevity

The health benefits of physical activity have long been established. But the Blue Zones add an important insight: What matters most is integrating exercise into everyday life. Natural daily movement is better for our bodies than an hour at the gym. Regular movement throughout the day stimulates metabolism, strengthens the cardiovascular system and reduces the risk of a wide range of conditions.

Take these everyday tips to heart:

• Choose the stairs instead of the lift.
• Walk to the shops.
• Work standing when possible and move regularly.

Why good sleep influences ageing

Sleep is not a luxury, but a biological necessity and one of the most underestimated pillars of longevity. Chronic sleep deprivation increases the risk of cardiovascular disease, obesity, depression and a shorter lifespan.

Quality of sleep is key

Healthy sleep is not just about sleeping long enough, but quality of sleep is also important. A regular sleep rhythm helps: going to bed and getting up at the same time each day. Light also affects sleep quality. Ideally this is natural daylight in the morning and dimmed light in the evening.

How the environment influences healthy ageing

Air quality, sunlight and natural stimuli all affect how our cells age. The Blue Zones have not arisen by chance: Life there is slower, the air is clean and daily routines are closely connected to nature. The key environmental factors for a long life are as follows:

Clean air and altitude

What we breathe can nourish – or burden – the body. Regions with clear, clean air show significantly lower rates of cardiovascular and respiratory disease. The body also benefits from altitude air which, with slightly less oxygen, presents a physical challenge and leads to an increase in the production of red blood cells.

Getting out into nature

Even a short walk in green surroundings lowers blood pressure and cortisol, improves mood and promotes calmer breathing. In Japan, this has long been recognised as a health practice: Shinrin Yoku, or forest bathing – simply being outdoors, breathing consciously and engaging with nature.

The power of small stimuli

The body loves small challenges. They force it to recover, adapt and get stronger. Cold showers, ice bathing, saunas or intermittent fasting can provide such stimuli – but caution is needed. If the body is over-challenged, the positive effects can quickly turn negative.

The role genetics play in ageing

Genes play a certain role in longevity too. However, their influence is far smaller than people might assume. Studies show that our genes account for only around 20% of how long we live. The much larger share – roughly 80% – is within our own control. In other words, lifestyle is the more powerful lever for a long, healthy life.

Healthy ageing starts with prevention

Anyone who wants to live longer can use modern medicine to periodically check their body's current condition. The principle is simple but crucial: The earlier we detect changes or abnormalities, the easier it is to take action.

Regular check-ups

Blood pressure, cholesterol, blood sugar or inflammation markers – these basic parameters reveal a great deal about the body's condition. Regular monitoring helps identify risks early and counteract them in good time.

Measuring biological age

Alongside chronological age, it's now possible to determine so-called biological age – in other words, how much the body has actually aged. Such analyses provide valuable insights into how the person's lifestyle, diet and stress management are truly affecting their body.

Longevity in the future

Scientific advances in the field of longevity are remarkable. Genetics research, regenerative medicine and AI-based diagnostics are constantly delivering insights into how ageing processes work. In animal experiments, ageing can already be influenced – and in some cases even reversed. This brings the idea of a significantly longer life closer.

Whether and how far these developments will actually extend our lifespan remains to be seen. That said, longevity is not only about how long we live, but also about how healthily.

Longevity in the here and now

What's clear, however, is that we have a major influence on how we age. The Blue Zones show that healthy ageing is not the product of modern technology. Instead, it's simple habits, lived consistently, that make the difference: a natural relationship with our bodies, close social connections and mental balance. Longevity doesn't begin in the laboratory, but in everyday life.