Research of Blue Zones, those areas of the world in which people live the longest, show that a few fundamental habits can have a huge impact on health and longevity. Here’s what we can learn to do differently, including downshifting, or stress management.

Ever wonder why people in certain pockets of the world seem to age gracefully while the rest of us struggle to make it through Monday? That was the focus of Dan Buettner and colleagues from National Geographic, the National Institute on Aging, and other longevity researchers.

It turns out a handful of habits can make all the difference. In certain regions, known as Blue Zones, people live longer, healthier, happier lives. They routinely make it to 100+ years without battling chronic illnesses. Buettner established an organization, also called Blue Zones, to help people live longer.

Blue Zones initiatives are helping individuals and communities across the globe institute lifestyle changes that increase health and wellness. I had first-hand exposure to this at my oldest child’s middle school, which is working to become a Blue Zone. (Scottsdale, where I live, is trying to become the first Blue Zones community in Arizona!) As part of the effort, we organized a walk to school, healthier offerings in the cafeteria, and mindful breathing exercises led by the student government, to name a few changes.

Blue Zones Power 9

So, what can you learn from Blue Zones? Researchers have pinpointed four areas of wellness and nine key lifestyle habits, called the Power 9, that help people thrive. Here’s the breakdown:

Move

  1. Move Naturally – No need for marathons. Just walk, garden, and keep moving throughout the day.

Right Outlook

  1. Purpose – Having a reason to get out of bed each morning can add up to seven extra years to your life.
  2. Downshift – Establish routines that actively reduce stress, like naps, prayer, or social time.

Eat Wisely

  1. 80% Rule – Aim for satisfaction over fullness. Stop eating when you’re 80% full.
  2. Plant-Based Diet – Consume more beans and vegetables and reduce meat.
  3. Wine at 5 – Share a glass of red wine with friends, with a focus on moderation.

Connect

  1. Belong – Being part of a community or faith-based group provides a strong sense of connection. Weekly faith-based services can add 4-14 years of life expectancy!
  2. Loved Ones First – Prioritize family, whether it’s caring for elders, spending time with kids, or finding a life partner.
  3. Right Pack – Surround yourself with people who support healthy behaviors. Healthy (and unhealthy!) habits are contagious.

Let’s Talk About Downshifting

Now, if there’s one habit we all could use a little more of, it’s downshifting—managing stress in a way that doesn’t involve eating directly from the pantry or hours of social media scrolling. Chronic stress is a major culprit behind inflammation, heart disease, and all sorts of other health issues. Blue Zone communities have mastered the art of slowing down, and it shows in their longevity.

Each Blue Zone has its own way of de-stressing:

  • Okinawans take a moment to honor their ancestors daily.
  • Ikarians use daily naps.
  • Sardinians have their version of happy hour—social time with friends and a glass of wine.
  • Seventh-day Adventists in Loma Linda dedicate one full day a week to rest and reflection.

How to use downshifting in your life:

You don’t have to move to a remote Greek island to get the benefits of downshifting. Try incorporating small, intentional moments of relaxation into your day:  

  • Take five minutes to breathe deeply or meditate.
  • Go for a walk without your phone.
  • Make mealtime a slow, social event.
  • Find a hobby that makes you lose track of time.
  • Prioritize sleep and give yourself permission to actually rest.

The takeaway? A longer, healthier life isn’t just about what you eat or how much you exercise—it’s also about how you relax, connect, and enjoy the little things. So, go ahead—take a deep breath, slow down, and embrace the art of downshifting. Your future self will thank you.

Small Changes, Big Transformation

Downshifting is one small change we can make to prioritize our health and build resilience. Wellness doesn’t have to feel so overwhelming. Give this practice a try this week and let me know how it goes!

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