The Secrets To Living I Learned From A Blue Zone

/
 
 

A few years back, I hosted a Pure Joy Wellness retreat in Costa Rica, home to one of the five Blue Zones in the world! For those unfamiliar with the term, a Blue Zone is a region where people have longer lifespans and extended health-spans, meaning they maintain their vitality well into their elder years. (And I’m not just talking about people who are in their 80s and 90s, we’re talking centenarians!) The term “Blue Zone” was coined by Dan Buettner in a National Geographic feature called “The Secrets of a Long Life” and he later wrote a book to further explore the concept. Since then, countless people have adopted principles and practices from the Blue Zone lifestyle.

In his travels, Buettner identified five Blue Zone regions, which include: 

  • Sardinia, Italy

  • Okinawa, Japan

  • Nicoya Peninsula, Costa Rica

  • Ikaria, Greece

  • Loma Linda, California (home to a group of Seventh-Day Adventists)

He found that the lifestyle and eating habits of the people in these Blue Zones contributed to their long and fruitful lives. 

Driven by my own curiosity about these longevity secrets, I was eager to explore simple ways to integrate healthier choices into my daily life. Since our retreat was near the Nicoya Peninsula, we took a day trip to delve into the lifestyle of its residents. The prospect of living to 100 and beyond – and feeling healthy all the while – was too enticing to pass up!

Here’s what we did on our retreat to a Blue Zone…

Upon arrival, we were warmly welcomed with a traditional drink, called Atol. 

 
 

This nourishing beverage, typically consumed during festive occasions, is made from corn kernels toasted and soaked with a pinch of ashes, creating a subtle smoky flavor. 

 
 
 
 

Boiled and ground to a creamy consistency, Atol can be flavored with ingredients like cinnamon or black beans, the taste was reminiscent of the rich texture of eggnog. It was surprisingly delicious. 

The experience piqued my curiosity to learn more, prompting conversations with centenarians who graciously shared their daily routines, particularly their dietary habits. 

Key Blue Zone food secrets include:

  • Regular consumption of legumes (e.g., chickpeas, beans, lentils, tofu), up to one cup daily.

  • Preference for whole, unprocessed grains such as sourdough or 100% whole wheat bread.

  • Daily intake of fresh, local vegetables and greens, including a variety of fruits and root vegetables.

  • Moderate use of healthy fats from olive oil, fish, nuts, and minimally-processed dairy.

  • Limited consumption of meat and dairy, often reserved for special occasions or as flavor enhancers.

Another notable aspect of the Blue Zone diet is its flexibility. Unlike many popular restrictive diets, there's no exclusion of food groups unless it’s processed or artificial. Whole, natural foods are at the core of the Blue Zone diet, but all foods are thought to fit into it in moderation.

If you want to incorporate Blue Zone recipes into your kitchen, doing so is relatively straightforward. They emphasize simplicity and whole foods, they incorporate fresh produce in every meal, and while they do eat some meat and dairy, their diet is primarily plant-based. Meal prepping is very common in Blue Zones, as it allows people to plan their meal ahead.

Dan Buettner’s cookbook, “The Blue Zones Kitchen” is a good resource and jumping off point for easy-to-make, plant-forward recipes.

Since our retreat to Costa Rica, I’ve incorporated many parts of the Blue Zone lifestyle into my daily life. In my experience, the Blue Zones diet and lifestyle is not an overhaul, but a celebration of freshness and simplicity. So much of our food is inherently nourishing, and we don’t have to do much to it – or in some cases, anything – to make it delicious and satisfying. 

So, if you’re interested in Blue Zone living, here are the main takeaways I had from my time in one: 

  1. Shop and eat local when possible – Base your meals on seasonal, local produce. Head to your local farmer’s market or store and see what looks good.

  2. Incorporate natural movement – Make natural, functional movement, like walking, a non-negotiable in your daily routine.

  3. Find and foster community – People living in the Blue Zones surround themselves with connection. They share meals with family and friends, and that connection is as beneficial as the food itself. (If you don’t have a sense of community where you are, join an online community like the Pure Joy Squad!)

Adopting these principles can naturally align you with a Blue Zone lifestyle. Personally, I appreciate that it encompasses overall well-being, reducing stress through mindful eating, and lifestyle adjustments. The Blue Zone way is about nurturing the whole person for a healthier, more fulfilling life. I hope we can all do more of that in 2025!

Xo, 

Renata