Have you ever wondered why some people live longer than others? Genetics plays a role of course, but researchers have found that the longest living people, those who live in the so-called “Blue Zones” all have these ten things in common. Many of them may surprise you!
- The are not sedentary
People in longevity hotspots don’t “work out”; they move naturally throughout the day. Gardening, walking uphill, or squatting to reach something are part of their daily routine. A 2025 BMJ Journals study found that light physical activity spread across the day lowered mortality risk by 30%. It’s not about lifting heavy weights; it’s about avoiding long hours of sitting.
- They stop eating when they’re 80% full
Okinawans follow the “Hara Hachi Bu” rule, eating until they’re just 80% full. This mild calorie restriction helps prevent overeating and lowers oxidative stress. Studies support this behavior. A Nature Metabolism study in 2021 showed that eating slightly less supports better metabolic health and longevity markers without malnutrition.
- They snack on nuts every day
Daily nut consumption has a strong link with a longer lifespan. The New England Journal of Medicine published research showing that people who eat a handful of nuts daily had a 20% lower risk of death from all causes. Nuts are rich in healthy fats, magnesium, and antioxidants. They are simple portable longevity boosters.
- 4. They take short naps, about 30 minutes
In Mediterranean cultures, short naps or “siestas” are a daily ritual. Several studies have shown that brief naps (not exceeding 30 minutes) improve heart health and reduce stress hormones. It’s not laziness, it’s smart recovery for the body and brain.
- They eat legumes every day
Beans, lentils, and chickpeas are the backbone of longevity diets. The Blue Zones Project notes that people who live longer eat at least one cup of legumes daily.
These foods stabilize blood sugar, nourish gut bacteria, and provide plant protein that supports muscle health well into old age.
- They drink goat milk instead of cow’s
In Sardinia, centenarians often drink small amounts of goat’s milk. It’s easier to digest and contains higher levels of medium-chain fatty acids and tryptophan, which support mood and sleep.
- They love cilantro (coriander)
Cilantro isn’t just a garnish, it may help the body flush out heavy metals like lead and mercury, which can accumulate with age. Cilantro compounds assist in detoxification and also have antimicrobial and anti-inflammatory effects. Adding a handful to daily meals supports better liver and kidney function over time.
- They finish dinner early and fast overnight
Most long-lived people eat their last meal before sunset and fast for 13-14 hours. This practice helps stabilize insulin, promote fat metabolism, and give the body time to repair.
- They follow their body’s natural rhythm
Maintaining a strong circadian rhythm, sleeping and waking with the sun, helps regulate hormones and cell repair. Disrupted circadian rhythms increase inflammation and accelerate ageing. Centenarians typically sleep well, rise early, and get morning sunlight daily, all natural circadian resets.
- They add ginger to their diet
Ginger, a staple in Asian longevity diets, acts as a natural anti-inflammatory.
A cup of ginger tea daily supports the immune system and reduces chronic inflammation, one of the main accelerators of ageing.
