The Five Blue Zones
1. Okinawa, Japan — Highest concentration of female centenarians. They practice "hara hachi bu" — eating until 80% full.
2. Sardinia, Italy — Highest concentration of male centenarians. Shepherds walk 5+ miles daily.
3. Nicoya Peninsula, Costa Rica — Half the rate of heart disease of Americans.
4. Ikaria, Greece — Nearly 1 in 3 residents lives past 90. Almost no dementia.
5. Loma Linda, California — Seventh-Day Adventists who live 10 years longer than average Americans.
The Power 9
Blue Zone populations share nine lifestyle factors:
1. Move naturally — Walk, garden, do physical labor daily.
2. Purpose — Having a sense of purpose adds up to 7 years of life expectancy.
3. Downshift — Routines for shedding stress.
4. 80% Rule — Stop eating when 80% full.
5. Plant slant — Beans are the cornerstone of most centenarian diets.
6. Wine @ 5 — Moderate drinkers outlive non-drinkers.
7. Belong — All 263 centenarians studied belonged to a faith community.
8. Loved ones first — Family comes first.
9. Right tribe — Social circles that support healthy behaviors.
