Health
Secrets of longevity from the world's 'blue zones'
The average life expectancy in the U.S. is just over 78 years — but in certain countries and regions, more people make it past 100, seemingly without even trying.
What are the secrets of these pockets of the world — known as “blue zones” — where residents have not only more longevity, but more healthy years?
Dan Buettner, a Florida-based author, explorer and longevity researcher who first coined the term “blue zone,” embarked on a mission to find out.
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“Only about 20% of how long you live is dictated by your genes,” he told Fox News Digital during an on-camera interview.
“The other 80%, we reason we might find among the longest-living populations.” (See the video at the top of this article.)
Dan Buettner, a Florida-based author, explorer and longevity researcher who first coined the term “blue zone,” embarked on a mission to find the secrets of longer-living areas. (Fox News)
For the recent Netflix documentary “Live to 100: Secrets of the Blue Zones,” Buettner visited five destinations — Okinawa, Japan; Sardinia, Italy; Ikaria, Greece; Nicoya, Costa Rica; and Loma Linda, California — to discover why these areas have the highest rates of living centenarians.
“We verified ages and found that in these areas, people were living about 10 years longer at middle age,” he said.
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“It’s because they’re not suffering from the diseases that are plaguing us, like type 2 diabetes. They’re not dying of cardiovascular disease prematurely, or dementia, and they have 40% lower rates of cancer.”
Buettner and his team of demographers and researchers investigated the lifestyle and environmental characteristics in these five areas to determine what people may be doing differently.
‘Healthy choice is easy’
“The big insight we learned from blue zones is that in places where people are actually living longer, it’s not because they try,” Buettner said.
“In America, we tend to pursue health. We try to identify the right diet or exercise program or supplement regimen — but our brains are hardwired for novelty.”
Studies have shown that people who wake up and have a sense of purpose, whether it’s a duty, a passion or an outlet, have greater health outcomes. (iStock)
“We’re constantly bombarded and bamboozled by new health news and people — and in blue zones, they never tried to live a long time.”
The reason for this longevity, according to Buettner, is that they live in environments where the healthy choice is easy.
Nutrition and exercise
One of the characteristics most blue zones share is their walkability, as people walk to work, school, friends’ homes or gardens.
“They’re getting 8,000 to 10,000 steps a day without thinking about it,” Buettner said.
Also, the cheapest and most convenient foods in blue zones are unprocessed.
“The big insight we learned from blue zones is that in places where people are actually living longer, it’s not because they try.”
“People in blue zones also eat healthier, as they consume primarily whole, unprocessed, plant-based foods,” Buettner noted.
The average American eats about 220 pounds of meat a year, which he believes is “too much.”
“I’m not advocating a no-meat diet, but I will tell you, people in blue zones eat about 20 pounds of meat a year, so about once a week as a celebratory food — and they are getting all the nutrients they need.”
One of the characteristics most blue zones share is their walkability, as people walk to work, school, friends’ homes or gardens. (iStock)
People also eat far more fiber in these areas, Buettner found.
“In blue zones, the cheapest and most accessible foods were full fiber,” he said. “They pull them out of their garden … whole grains or beans are the cornerstone of every longevity diet in the world.”
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Fiber is often neglected in the American diet, Buettner said, with only about 5% to 10% of Americans getting enough.
“If you don’t get enough fiber, it often goes to work at the mucous membrane and creates a certain permeability or leaky gut, and that causes all kinds of problems,” he warned.
Passion and purpose
Studies have shown that people who wake up and have a sense of purpose, whether it’s a duty, a passion or an outlet, have greater health outcomes.
“The blue zone purpose almost always includes an altruistic dimension,” Buettner shared.
“There’s almost always doing it for the next generation, or for the community or their church. There’s always some philanthropic dimension to their purpose.”
Power of community
“In blue zones, we see very clearly that people are connecting face to face, probably five to six hours a day,” Buettner said.
People in these areas often live in extended families.
“People in blue zones eat healthier, as they consume primarily whole, unprocessed, plant-based foods.” (iStock)
“Grandma never gets lonely, because she lives upstairs and helps with the garden,” Buettner shared as an example. “She helps cook food and she helps with childcare. And the kids do better because they’re getting better attention. And it’s this virtuous circle.”
In blue zones, people typically live in communities where they care about each other, he added.
“They’re not spending nearly as many stress hormones arguing about things — and there’s more time for laughter when you’re not angry.”
Faith factor
Data shows that people who regularly go to church live anywhere from four to 14 years longer than people who don’t, Buettner noted.
“You can’t measure faith, but you can measure religiosity,” he said. “Scientists simply ask people how often they show up at church, temple or mosque, and then they compare the longevity of the people who show up to those who don’t show up at all.”
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Part of this likely stems from the fact that churchgoers have a built-in community, he said, as loneliness has proven to be “toxic.”
“Religious people are also less likely to get involved in risky behaviors, and they often have a sense of purpose, which is their faith in God,” Buettner added.
Data shows that people who regularly go to church live anywhere from four to 14 years longer than people who don’t, Buettner noted. (iStock)
Those who worship on Sunday may also benefit from having one day a week where they “stop everything.”
“Being human is inherently stressful, and church gives us an hour or maybe a couple of hours where we fully take the focus off of our everyday life and troubles, and we get to sort of elevate to a higher plane and focus on a greater good,” Buettner said.
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The act of prayer itself could also “stack the deck” in favor of longevity and health, he added.
“By the way, people who sing in the choir actually even live longer,” Beuttner said. “So if you want a little extra bump, join the church and sing in the choir.”
Sleep’s role in health
In his visits to blue zones, Buettner found that the residents are usually early to bed, early to rise.
“They have kind of two sleeps, where they’ll go to bed shortly after sunset, and then get up at 3 or 4 a.m. and do some chores, and then go back to sleep until sunrise,” he told Fox News Digital.
Napping is also very common throughout all blue zones.
“And some good research shows that people who take a 20-minute nap five days a week have significantly lower rates of cardiovascular disease and about 30% lower rates of cardiovascular mortality,” Buettner said. “So napping is definitely part of the blue zone approach to longevity.”
“Blue zones give us a very clear set of choices and environmental factors that would help us mindlessly get the years we deserve.”
Overall, he concluded, anyone can benefit from the lessons learned from the blue zones — primarily the importance of keeping people healthy in the first place.
“It’s about shaping their environment so that healthier choices are easier or unavoidable and setting them up for success, so they’re subconsciously making better decisions on a day-to-day basis for years or decades,” Buettner said.
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“Blue zones give us a very clear set of choices and environmental factors that would help us mindlessly get the years we deserve.”
“That’s what works in all the blue zones, and it will indisputably work for you — whether you live in Akron, Ohio, or New York City or Los Angeles.”
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There has been a shake-up in the Make America Healthy Again movement regarding glyphosate, a widely used herbicide that has been the subject of significant controversy.
The debate follows an executive order signed by President Donald Trump that ensures an adequate supply of elemental phosphorus and glyphosate-based herbicides related to national defense.
MAHA supporters have previously pushed a pesticide-free agenda, warning of potential health harms caused by glyphosate.
Dr. Marc Siegel, Fox News senior medical analyst, said he believes there is sufficient evidence linking glyphosate to neurodegenerative diseases, including ALS, Parkinson’s and multiple sclerosis, to warrant limiting exposure.
President Donald Trump signed an executive order that ensures an adequate supply of elemental phosphorus and glyphosate-based herbicides related to national defense. (AP Photo/Charlie Neibergall)
“With Parkinson’s, this association appears to be due to the gut, vagus nerve and brain axis, where the exposure affects the microbiome in the gut, which then ascends slowly up to the brain, causing the neurodegenerative disease years later,” Siegel told Fox News Digital.
“There is also a growing association being found between high-dose glyphosate or occupational exposure and metabolic disorders, liver disease and some cancers, specifically lymphoma.”
He added, “Growing research backs this. I favor limiting it.”
“When we apply them across millions of acres and allow them into our food system, we put Americans at risk.”
Studies have shown that glyphosate, which is used in products such as Roundup, owned by Monsanto, could raise cancer risk.
In one University of Washington study published in the journal Mutation Research, researchers found that exposure to it increased the risk of non-Hodgkin lymphoma by 41%.
The nonprofit Investigate Midwest, which analyzed data from both the U.S. Geological Survey and the National Cancer Institute, also recently found that pesticides may contribute to cancer rates.
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Among the top 500 counties for per-square-mile pesticide use, more than 60% had cancer rates above the national average of 460 cases per 100,000 people, according to the report.
Investigate Midwest, which is based in Illinois, interviewed more than 100 farmers, environmentalists, lawmakers and scientists as part of a partnership with the Pulitzer Center’s StoryReach U.S. Fellowship.
Among the top 500 counties for per-square-mile pesticide use, more than 60% had cancer rates above the national average of 460 cases per 100,000 people, according to one study. (iStock)
Iowa, which used 53 million pounds of pesticides last year, holds the nation’s title for second-highest cancer rate.
Bill Billings, a resident of Red Oak, Iowa, was diagnosed with cancer in 2014.
“The cancer specialist said, very directly, (my) cancer is a result of being exposed to chemicals,” Billings said in the report.
Kelly Ryerson, founder of Glyphosate Facts and owner of the Instagram account @glyphosategirl, told Fox News Digital her journey researching the herbicide began with her own health struggles.
Ryerson, who is based in California, previously struggled with chronic illness and autoimmune issues, which she said improved when she stopped eating gluten.
Iowa, which used 53 million pounds of pesticides last year, holds the nation’s title for second-highest cancer rate. (iStock)
After attending a medical conference at Columbia University’s Celiac Disease Center, Ryerson began to question modern farming practices rather than the gluten itself.
“A lot of times, farmers are spraying Roundup on our grains right before harvest to facilitate an easier harvest,” she said. “After that easier harvest, because everything’s dry at the same time, those crops go directly to the mill and may end up in our food supply, at alarmingly high levels.”
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In 2015, the International Agency for Research on Cancer (IARC), part of the World Health Organization framework, classified glyphosate as “probably carcinogenic to humans.”
The classification was based on limited evidence of cancer in humans (notably non-Hodgkin lymphoma in some studies) and sufficient evidence in experimental animals.
“President Trump’s executive order reinforces the critical need for U.S. farmers to have access to essential, domestically produced crop protection tools, such as glyphosate,” a Monsanto spokesperson said. (Wolf von Dewitz/picture alliance via Getty Images)
A spokesperson for Monsanto told Fox News Digital it will comply with Trump’s order to produce glyphosate and elemental phosphorus.
“President Trump’s executive order reinforces the critical need for U.S. farmers to have access to essential, domestically produced crop protection tools, such as glyphosate,” the spokesperson said.
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HHS Secretary Robert F. Kennedy Jr. has long been a vocal critic of Roundup, working with his legal team in 2018 to award $289 million to a man who alleged the weed killer caused his non-Hodgkin lymphoma, according to reports.
Following backlash to Trump’s executive order, Kennedy said he supports the order but acknowledged that “pesticides and herbicides are toxic by design, engineered to kill living organisms.”
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“When we apply them across millions of acres and allow them into our food system, we put Americans at risk,” he posted on X. “Chemical manufacturers have paid tens of billions of dollars to settle cancer claims linked to their products, and many agricultural communities report elevated cancer rates and chronic disease.”
Fox News Digital reached out to the White House for comment.
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Living near heavy traffic could negatively impact your heart health.
A European study, published in the journal Environmental Research, found that exposure to nighttime road traffic noise is linked to changes in the blood, leading to worsened cholesterol and cardiovascular risks.
The researchers considered data from the U.K. Biobank, Rotterdam Study, and Northern Finland Birth Cohort 1966, including more than 272,000 adults over the age of 30, according to a press release.
Nighttime road noise exposure was estimated at all participants’ homes based on national noise maps. Researchers also took blood samples to measure the participants’ metabolic biomarkers for disease, then mapped the link between nightly noise levels and existence of biomarkers.
Exposure to loud noise was associated with increased concentrations of cholesterol-related biomarkers. (iStock)
The study found that people exposed to louder noise at night — especially sounds above 55 decibels — showed changes in 48 different substances in their blood. Twenty of these associations “remained robust” throughout all cohorts.
Exposure to loud noise was associated with increased concentrations of cholesterol-related biomarkers, especially LDL “bad” cholesterol, IDL (intermediate-density lipoprotein) and unsaturated fatty acids.
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As noise levels increased, starting at around 50 decibels, cholesterol markers rose steadily, the release stated.
The authors concluded that this study “provides evidence that nighttime road traffic noise exposure from 50 dB upward is associated with alterations in blood cholesterol and lipid profiles in adults.”
Researchers noted a link between traffic noise and cardiometabolic disease. (iStock)
Study co-author Yiyan He, doctoral researcher at the University of Oulu in Finland, noted that in this type of research, small effect sizes are expected, and environmental exposures such as traffic noise are “typically modest.”
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“Despite this, we observed statistically robust and consistent associations across many biomarkers, especially those related to LDL and IDL lipoproteins,” she told Fox News Digital.
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“We also identified a clear exposure-response pattern starting at around 50 dB, suggesting that metabolic changes become more evident as noise levels increase.”
This aligns with public health guidance, as the World Health Organization recommends lower nighttime noise limits at around 40 to 45 dB, Yiyan He added.
“This finding may clarify the association between traffic noise and cardiometabolic diseases,” the researchers wrote. (iStock)
“The 55 dB level is often used as an interim benchmark associated with substantial noise annoyance and sleep disturbance,” she said. “In our study, we observed associations not only at 55 dB, but also indications of effects emerging at around 50 dB.”
The strength and consistency of the cholesterol-related associations were surprising, as these changes are usually “subtle.”
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“Instead, we found consistent associations across multiple large European cohorts, which strengthens confidence that the findings may reflect real biological patterns,” Yiyan He went on. “We were also interested to see that effects were minimal below ~50 dB, suggesting a possible threshold-like pattern.”
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The researcher noted that these findings were consistent across genders, education levels and obesity status.
The study was restricted to White Europeans, which posed a limitation. There was also a lack of information on the fasting status in the UK Biobank.
Changes in cholesterol levels were more severe than researchers expected. (iStock)
“Fasting can influence levels of certain metabolites, particularly fatty acids,” Yiyan He said. “However, based on UK Biobank documentation, fewer than 10% of participants were fasting for at least eight hours, and our main findings focused on cholesterol-related biomarkers, which are generally less sensitive to short-term fasting.”
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The researchers also lacked information on bedroom location, indoor noise exposure and time spent at home.
“These factors may introduce non-differential exposure misclassification,” Yiyan He said. “Additionally, noise exposure estimates were based on participants’ temporary residential addresses at the time of blood sampling, without considering the duration of residence.”
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“Many of these limitations would tend to bias results toward the null, so the consistent associations we observed remain noteworthy.”
Experts recommend taking measures to limit traffic noise at night. (iStock)
Based on this latest research, Yiyan He noted that nighttime noise is a “health-relevant exposure,” not just “an annoyance.”
“Our findings suggest that nighttime traffic noise may subtly but consistently affect metabolic health,” she said. “While the changes in cholesterol and lipid levels for any one individual are small, traffic noise affects a very large number of people, which means the potential public health impact could be substantial.”
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The researcher recommends taking measures like improving sound insulation, using noise-reducing strategies and placing bedrooms on the quieter side of the home when possible.
“Because sleep is a key pathway linking noise to health, protecting the nighttime sleep environment is especially important,” she added.
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