What the Blue Zones Teach Us About Brain Health and Aging Well

This summer I spent time in Florence and Lake Garda, and I came home inspired. What stayed with me most was the fresh produce, the food made with love even in restaurants, the long evening walks after unhurried dinners and the olive oil I felt I was bathing in by the end of the trip.

In our August Brain Boost, we looked at the Blue Zones, the five places in the world where people most often live into their 90s and beyond. They are Okinawa in Japan, Nicoya in Costa Rica, Ikaria in Greece, Loma Linda in California and Sardinia, the island off the coast of Italy that is still at the top of my bucket list.

Health span over lifespan

I don't talk much about longevity. I talk about health span, cognitive health span and joy span. The goal isn't just more years. It's more good years, staying clear, independent and doing what you love. We can't move to a Blue Zone, but we can borrow what they do and build it into life here, wherever you live.

What the Blue Zones do differently

Movement is part of the day. People walk to the market, tend the garden and head up the hill to see family, so they aren't relying on an hour at the gym after sitting all day.

They eat slowly and stop at about 80% full. Meals are shared, unhurried and made from family recipes, so there's time to notice when they've had enough. I'm guilty of eating on the run, and slowing down at meals is one of my own goals.

Their plates are plant-forward. Vegetables are eaten in season and grown close to home, with meat and fish as a smaller part of the meal.

They have purpose and community. Elders stay involved in family, work and raising the next generation, so there is always something to get up for. Isolation is one of the most damaging things for our brains, and connection protects us.

Rest is built in. A long lunch, an afternoon rest and time with friends keep stress from running the day.

Bring one Blue Zone habit home

You don't need to do all of this. Pick one habit and practice it until our next Brain Boost. Each time you repeat it, neuroplasticity helps your brain turn it into the new normal.

Take a morning walk in the sunlight while you walk the dog or get the mail. Take a short walk after dinner, which is wonderful for blood sugar, sleep and inflammation. Choose one meal this week to cook from scratch with something from the farmers market. Or sit down to one meal without your phone and enjoy the people you're with.

Consistency matters more than perfection. Aim to be on track 80% of the time, and enjoy the gelato on vacation.

Olive oil is one of the Blue Zone staples worth bringing home. Learn why in Healthy Fats for Brain Health, from our September Brain Boost.

Hormones play a part in brain health in midlife too. Learn more in Menopause, Estrogen and Your Brain.

Frequently Asked Questions

What are the Blue Zones?

The Blue Zones are five places in the world where people most often live into their 90s and beyond: Okinawa in Japan, Nicoya in Costa Rica, Ikaria in Greece, Loma Linda in California and Sardinia in Italy.

What do the Blue Zones teach us about brain health?

People in the Blue Zones move naturally all day, eat mostly plants and fresh local food, stay connected to family and community and build rest into their days. Each of these habits supports a healthy brain as we age.

Do I have to move to a Blue Zone to get the benefits?

Not at all. You can borrow their habits wherever you live. Start with one, like a short walk after dinner or cooking one meal from scratch this week, and let neuroplasticity help it become your new normal.

What is the difference between lifespan and health span?

Lifespan is how many years you live. Health span is how many of those years you feel well, think clearly and stay independent doing what you love.

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