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Discovering the Secrets of Longevity from the World’s Blue Zones

In the riveting book "Blue Zones" by Dan Buettner, readers are taken on a journey through the communities around the world where people live the longest, healthiest lives. These specific regions, coined "Blue Zones", have been meticulously studied to uncover the secrets of their residents’ longevity and exceptional health.

Buettner, an explorer, National Geographic Fellow, and award-winning journalist, identifies five Blue Zones:

1. Ikaria, Greece: A picturesque island in the Aegean Sea where dementia and chronic diseases are rare, and the residents boast a diet rich in vegetables, fruits, and healthy fats.

2. Okinawa, Japan: Home to the world’s oldest women, with a culture that celebrates age, and a diet full of tofu, vegetables, and seafood.

3. Sardinia, Italy: Known for its high number of male centenarians, strong family ties, and a Mediterranean diet rich in whole foods.

4. Nicoya, Costa Rica: A region marked by its residents’ strong faith, family bonds, and a diet that emphasizes beans, corn, and tropical fruits.

5. Loma Linda, California: A community of Seventh-day Adventists who outlive their fellow Americans by a decade, thanks to their plant-based diet, regular exercise, and strong social networks.

Buettner and his team of researchers, in collaboration with demographers, epidemiologists, and other experts, unearthed nine common threads weaving through the fabric of each Blue Zone. These "Power 9" principles, as Buettner dubs them, consist of:

1. Move Naturally: Incorporate regular, natural movement into daily life.

2. Purpose: Have a reason to wake up in the morning.

3. Down Shift: Find ways to relieve stress.

4. 80% Rule: Stop eating when 80% full.

5. Plant Slant: Focus on a plant-based diet.

6. Wine at 5: Consume alcohol moderately and regularly, like a glass of wine

with friends or family.

7. Belong: Be part of a faith-based community or spiritual group.

8. Loved Ones First: Prioritize family and loved ones.

9. Right Tribe: Surround yourself with people who support positive behaviors.

By delving deep into the lifestyle, dietary habits, social constructs, and attitudes of the people living in the Blue Zones, Buettner provides readers with actionable insights to implement these longevity-boosting practices into their own lives. The beauty of "Blue Zones" lies not just in the revelation of the secrets to a long, healthy life, but also in the practical roadmap it offers to those seeking to enhance their own health, happiness, and lifespan.

Embark on a transformative journey with "Blue Zones" and explore the potent combination of community, diet, and lifestyle choices that can lead not only to an extended lifespan but also to a life marked by vitality, happiness, and purpose.


Dr Mark has a special interest in helping recreational athletes of all ages perform better and prevent injury. Correct breathing and postural alignment are critical for top performance and injury prevention and is an integral part of “The Over 40 Athlete System” that Mark has developed. Dr Julie has a special interest in helping mothers and “mothers to be”. Her Post Graduate qualifications in Paediatric Chiropractic and as an ex-midwife give her a unique ability to help pregnant women, new mums and their young children. Yours in Health, Dr's Mark & Julie


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