Overview
Dan Buettner and his team identified common lifestyle traits among the world's longest-lived populations, termed the "Power 9," which contribute to increased longevity and reduced chronic disease.
Blue Zones Locations Identified
- Barbagia region of Sardinia: highest concentration of male centenarians.
- Ikaria, Greece: low rates of middle-age mortality and dementia.
- Nicoya Peninsula, Costa Rica: low middle-age mortality; high male centenarian concentration.
- Seventh Day Adventists, Loma Linda, California: live 10 years longer on average.
- Okinawa, Japan: longest-lived women over 70.
Power 9: Common Lifestyle Habits
- Move naturally throughout daily life rather than engaging in structured exercise.
- Maintain a strong sense of purpose ("Ikigai" or "plan de vida").
- Practice daily routines to manage and reduce stress.
- Follow the "80% Rule": stop eating before feeling completely full.
- Emphasize a plant-based diet, especially beans, with limited meat consumption.
- Drink alcohol moderately and regularly, preferably with food and friends (except Adventists).
- Participate in faith-based or spiritual communities.
- Prioritize family, keeping loved ones close and investing time in relationships.
- Form and nurture supportive social circles that reinforce healthy behaviors.
Key Insights
- Only about 20% of lifespan is determined by genetics; lifestyle factors are crucial.
- Adopting these habits may add 10–12 years to life expectancy and promote healthier aging.