If you’ve been glued to Netflix’s Live To 100: Secrets Of The Blue Zone documentary, you’ll know that people in certain parts of the world are far more likely to lead long and healthy lives – and it has nothing to do with fitness metrics and gadgets.

Explorer, National Geographic fellow and award-winning journalist Dan Buettner has discovered the five places – dubbed the “blue zones” – where people live longer and healthier lives, more so than anywhere else on Earth. 

While many claim the secret to living longer lies in elaborate diets and ‘biohacking’ practices, the documentary reveals a simple approach to longevity that’s altogether more holistic. Here are the four key lessons we took away from the new series.

We all know that a nutritious diet is one of the smartest ways to take care of ourselves. But none of the communities featured in the series engage in dieting – so no sad plates devoid of flavour and fun here. Rather, they focus on three basic principles of eating and drinking.

Plant-based eating

Most inhabitants of blue zones eat a mainly plant-based diet, with 95% of their food intake comprising fruits, vegetables, pulses and nuts. Interestingly, cruciferous vegetables such as broccoli and cauliflower have been shown to ward off cancer, improve heart health and even alter thyroid function – all contributing to longevity.

Drink wine

In good news for all non-sober folks, the documentary reveals that enjoying a glass of wine with your (plant-based) dinner can help you to live longer – just make sure it’s red wine and don’t overdo it. Red wine has been shown to triple the body’s ability to absorb antioxidants and it can contribute to better gut health. 

How you eat matters as much as what you eat

People from Okinawa, one of Japan’s blue zones, eat in moderation until they’re 80% full and practise mindfulness around their eating habits, such as eating slowly and observing hunger cues and responses, which helps them to feel full and satisfied rather than overly full.

In addition, blue zone inhabitants place a great deal of importance on the sharing of meals with family and friends, and taking time to slow down and express gratitude for our food – lessons we could all heed. 

We’ve all heard of the loneliness pandemic, with research showing that loneliness significantly increases our risk of early death. 

“Studies show that building a strong support network of family and friends lowers mortality risk by about 45%,” Buettner reveals, so it’s no coincidence that social connections are of paramount importance in blue zones, regardless of age. 

Being close to family and friends, sharing meals and experiences and coming together in communities are all features of a blue zone lifestyle. 

While we’re not likely to give up our gym habit anytime soon (and nor should we), there is a strong argument in the documentary for increasing the amount of natural movement within our day – no complicated HIIT routines here and certainly no fitness trackers.

Walk more

Walking is big news in the fitness world right now, and all across the blue zones, car use is limited, with people choosing to walk almost everywhere. In Sardinia, the benefits of a daily stroll are boosted by the steep inclines, providing inhabitants with an excellent daily cardiovascular workout rivalling the poshest London gym.

Get out in the garden

Gardening is really good for us – and it’s something that people in the blue zones do plenty of. Inhabitants of Okinawa show that gardening helps improve balance – something that is of key importance as we age. 

Use your hands

We’re all reliant on gadgets these days, from electric tin-openers to robot floor cleaners. But in the blue zones, the elders use their hands a lot – helping to keep their bodies and brains active. So the next time you reach for a machine to do a job for you, think again – doing it yourself might just be better for you.  

How we spend our time is vitally important to the quality and length of our lives, with Buettner discovering that people across all the blue zones have lower stress levels and a more positive outlook than elsewhere.

Unwind regularly

In great news for all of us, the documentary highlights the importance of regular (read: daily) relaxation. While people in the blue zones tend to work past regular retirement age, they take the time to decompress each day – generally by socialising with others (so no doomscrolling).

In addition, leading a purposeful life is key – the Japanese even have a word for this. The concept of ikigai refers to a reason for living and has been credited with helping to create lasting happiness and longevity.

Worth a try, hey? 

Images: Netflix