Implementing Blue Zone Principles

Transforming Senior Living Through a Holistic Approach

The concept of blue zones originated from the demographic research conducted by Gianni Pes and Michel Poulain in 1994, as detailed in the Journal of Experimental Gerontology. The study revealed a significant insight: genetics determine only 20% of an individual’s lifespan, while lifestyle choices account for the remaining 80%. In 2004, Dan Buettner, CEO of Blue Zones LLC, embarked on a mission to identify the lifestyle and environmental factors contributing to longevity. Teaming up with National Geographic and the National Institute on Aging, Dan and his team discovered five regions globally renowned for hosting the highest concentration of centenarians. Dan and the cohort of demographers and researchers discovered that all blue zones worldwide adhere to nine specific lifestyle practices known as the Power 9®. These shared habits contribute to the exceptional longevity observed in these regions.

Blue Zones are geographical areas with lower rates of chronic diseases and longer life expectancy. There are five places around the world that have been identified as Blue Zones. These areas are: Loma Linda CA, USA, Nicoya Costa Rica, Sardinia Italy, Ikaria Greece, and Okinawa Japan.

The Power 9

Researchers discovered that in these areas people consistently live to be over 100 years old. Scientists and anthropologists were able to pinpoint nine commonalities in these areas that they call the “Power 9.”

Blue Zone lifestyles are not just about diet or exercise but really focus on overall lifestyle habits. Focusing on Power 9 may promote longevity, happiness, and a sense of purpose. Cities around the world are trying to implement these factors into their communities by making city streets more pedestrian/bike friendly, improving public spaces and schools. Including easily accessible grocery stores and faith-based organizations. Blue Zone lifestyles aren’t just about individual behavior change but a community health change.

Blue Zone Food Guidelines

Blue Zone Diets Across the World

In the blue zones, individuals embrace a diverse array of garden vegetables, preserving the surplus through pickling or drying for continued enjoyment during off-seasons. Leafy greens like spinach, kale, beet and turnip tops, chard, and collards stand out as top choices for longevity. Complementing these with seasonal fruits, whole grains, and beans forms the foundation of blue zones’ diets year-round.

Opting for plant-derived oils over animal fats is a common practice, with olive oil being a prevalent choice in the blue zones. Studies indicate that consuming olive oil can boost good cholesterol levels while reducing bad cholesterol. In Ikaria, middle-aged individuals who consume around six tablespoons of olive oil daily experienced a significant reduction in the risk of mortality.

While meat is part of the diet in four out of the five blue zones, it is consumed sparingly, often reserved for special occasions, as a small accompaniment, or for enhancing flavors. Research suggests that vegetarian Adventists in their thirties may potentially outlive their meat-eating counterparts by up to eight years. Increasing the intake of plant-based foods offers numerous health benefits. Emphasizing beans, greens, yams, sweet potatoes, fruits, nuts, and seeds is recommended, along with incorporating whole grains.

Meat, particularly chicken, pork, and beef, is not a staple in the Blue Zones Diet. Instead, Okinawans showcase a healthier alternative with extra firm tofu, rich in protein and cancer-fighting phyto-estrogens. The moderation continues with fish intake, advised at less than three ounces, up to three times weekly.

Dairy, except for some Adventists, plays a minor role in Blue Zones diets. Goat’s and sheep’s milk products feature in the Ikarian and Sardinian regions, with goat’s milk often consumed in fermented forms like yogurt and cheese.

Across various blue zones, beans take center stage in daily diets, offering a plethora of health benefits. From black beans in Nicoya to lentils, garbanzo, and white beans in the Mediterranean, and soybeans in Okinawa, beans are a common thread promoting well-being. Their high fiber content contributes to digestive health while offering sustained energy release compared to refined carbohydrates. Additionally, beans are a cost-effective and versatile food option, delivering a dense nutrient profile unmatched by other foods.

In tandem with bean consumption, limiting added sugar intake is a key practice in Blue Zone lifestyles. With a recommended daily cap of 28 grams (equivalent to 7 teaspoons), individuals in these regions prioritize natural sugars over added sugars. By consciously monitoring sugar intake, they maintain a balanced approach to sweetness, steering clear of excessive added sugars prevalent in many modern diets.

Social and cultural eating practices are also a big focus as meals are often shared with family and friends, fostering a supportive and stress-reducing environment.

Blue Zone Implementation within Senior Living

Design the Environment for Movement

• Encourage natural movement: Create walkable pathways, accessible gardens, and spaces that encourage low-intensity, frequent physical activity.
• Active design: Minimize reliance on elevators by promoting stair use, offer daily stretching or yoga, and incorporate movement into daily tasks (e.g., gardening, cooking).

Foster a Sense of Purpose (“Ikigai”)

• Life purpose programs: Help residents identify personal goals or roles (e.g., mentoring, volunteerism).
• Engage residents in meaningful activities: Hobbies, arts, intergenerational programs, or contributing to the community’s well-being.

Cultivate Downshifting and Stress Reduction

• Daily routines: Offer meditation, tai chi, nature walks, or spiritual gatherings.
• Quiet zones: Create serene, tech-free environments for reflection and rest.

Implement a Plant-Based Diet

• Healthy dining: Emphasize vegetables, legumes, whole grains, and occasional lean proteins.
• Moderation: Follow the 80% rule (stop eating when 80% full) and offer smaller, balanced portions.

Social Meals:

Encourage communal dining to enhance enjoyment and reduce overeating.

• Create Social and Family Connections
• Social circles (“moai”): Foster small group connections that regularly support each other.

Family Involvement:

Design programs and facilities to welcome family visits and involvement.

Support Spiritual Engagement

• Faith and spirituality: Offer access to religious or spiritual services across faiths.
• Community rituals: Encourage practices that promote reflection and gratitude.

Encourage Belonging

• Community integration: Align residents with community values and offer opportunities for them to contribute.
• Resident councils: Let residents shape their living environment and programs.

Operational Best Practices:

• Staff training: Educate caregivers and staff on Blue Zones values and practices.
• Data tracking: Monitor residents’ health, happiness, and engagement to guide improvements.
• Partnerships: Collaborate with local Blue Zones initiatives or wellness-focused organizations

Building a Blue Zone Culture at RiverSpring Living

Implementing Blue Zones principles within senior living communities means creating environments that support longevity, purpose, and well-being—values inspired by the lifestyles of people in the world’s longest-living regions. RiverSpring Living, a senior living community in the Bronx serving individuals with dementia and Alzheimer’s, has taken a bold step in this direction by partnering with CaringKind, The Heart of Alzheimer’s Caregiving, and Blue Zones.

CaringKind, a leader in dementia and Alzheimer’s caregiving, launched a 28-day Blue Zones challenge aimed at helping participants adopt healthier habits to reduce the risk of cognitive decline. RiverSpring Living embraced the initiative by participating in a Bronx-based pilot group made up of caregivers, individuals with dementia, and others committed to improving brain health.

Why focus on the Bronx? New York State has the second-highest prevalence of Alzheimer’s and dementia-related diseases in the country, with the Bronx ranking among the highest for adults aged 65 and older. RiverSpring’s efforts are part of a broader wellness initiative to help shift these statistics through proactive, community-centered lifestyle interventions.

The challenge focused on encouraging simple, research-backed lifestyle changes. Participants completed self-assessments, engaged in community-building activities, and received resources to support them as they tried to incorporate Blue Zones habits—such as eating more plant-based meals, moving naturally, building social connections, and living with purpose.

Staff at RiverSpring Living embraced the challenge wholeheartedly, with many reporting meaningful changes to their daily routines: “I’m really glad that I took part in the Blue Zones challenge,” shared Mini Andrews, Accounting Manager at RiverSpring Living. “Some moments that stood out for me were being more intentional throughout the day, choosing healthier foods, trying new recipes, slowing down during meals, and moving more in general. Sharing this journey with others made the experience more motivating and fun.” “Doing this challenge with my coworkers kept me motivated—it felt like we were all in it together,” said Glorimar Rios, Assistant Outpatient Billing Manager. “The meals were honestly one of the best parts—really tasty, satisfying, and something I actually looked forward to every day.”

“Participating in the Blue Zones 28-Day Challenge was an energizing and uplifting experience,” said Beth Grossfeld, Assistant Vice President of Marketing. “I found myself naturally moving more—walking after meals or stretching in the morning—which boosted my mood and energy levels. Sharing plant-based meals sparked great conversation and connection. The sense of community, nourishing food, and gentle movement left me feeling more balanced and inspired to keep going.”

“Being a part of the Blue Zones Challenge here at RiverSpring was eye-opening,” noted Jennifer Flood-Sukhdeo, MS, RD, CDN, NEXDINE Hospitality Director of Clinical Nutrition at RiverSpring. “I was surprised by how eager people were to integrate lifestyle changes—adding movement to their workday, appreciating the Moai group meetings, and getting excited about trying new, healthy recipes. Meals became a topic of conversation, and what stood out most was the calm, purposeful rhythm of life. It wasn’t just about longevity—it was about quality of life, every single day.”

The Blue Zone program was a tremendous success, bringing together over 50 colleagues from various departments across campus to participate in a community initiative focused on healthier living. Participants were divided into smaller teams to pursue wellness goals more intimately, fostering camaraderie and shared accountability.

“Over the course of the program, we explored five geographic Blue Zones known for the longevity and vitality of their populations. Each week focused on one location, and participants enjoyed meals inspired by that region, ranging from Loma Linda, California, to Okinawa, Japan.” Stated Shane Khunen, NEXDINE Hospitality Vice President at RiverSpring Living. “These meals were thoughtfully prepared by Chef Prashant, using only organic ingredients that were free from inflammatory oils and processed convenience items. This allowed participants to experience the authentic flavors and cultural stories behind each dish.”

The meals were individually plated and served in the on-campus retail cafés, making them accessible to all who wanted to enjoy a nutritious and culturally rich dining experience. Feedback was overwhelmingly positive. “Each week, guests eagerly asked, ‘What’s next?’ expressing enthusiasm for the culinary journey and a deep interest in the stories behind the dishes,” said Kuhnen. “The program not only encouraged healthier eating habits but also created a sense of unity and a family-like environment, all centered around the universal language of comfort and connection: food.”

The program’s success continues—the initiative has evolved into what is now known as the “Mindful Meals” program. What began as an internal wellness effort has expanded campus-wide, now available to residents, staff, and visitors alike. Mindful Meals continues to emphasize nutritious, health-forward dishes that reflect Blue Zone principles, now tailored to support the dietary needs of our aging population. “By integrating these meals into everyday dining, we’re supporting our residents in aging gracefully and healthfully within their home at RiverSpring,” added Kuhnen. “This program has laid a strong foundation for future wellness initiatives and continues to build a culture of care, vitality, and connection across our campus.”

NEXDINE Hospitality

NEXDINE Hospitality, RiverSpring’s dining and hospitality partner, played a pivotal role in bringing the Blue Zones Challenge to life. With a shared commitment to holistic wellness, NEXDINE collaborated closely with the RiverSpring team to create an environment that supports healthy living in every aspect. Central to this effort is NEXDINE’s wellness-based program, Live Forward, which utilizes nutrition, fitness, and education to address the five dimensions of wellness; physical, emotional, social, spiritual, and intellectual. Additionally, NEXDINE’s Culinary Commitments emphasize scratch-made cooking, using fresh, nutrient-dense ingredients. These foundational practices directly align with Blue Zones principles—plant-forward, minimally processed, and rich in both flavor and purpose.

NEXDINE’s impact extends to wellness programming and lifestyle integration through its sister company, Corfinity. Corfinity supports a comprehensive approach to wellness by enhancing onsite fitness programming, offering customized solutions to encourage movement, mindfulness, and community engagement among residents and staff. From integrated dining plans to nutrition educational and fitness initiatives, NEXDINE and Corfinity together embody a whole-person approach to aging well.

By aligning culinary services, hospitality, and wellness initiatives under a unified vision, NEXDINE helps senior living communities like RiverSpring not only meet nutritional needs but also foster a culture of health, connection, and longevity—core tenets of the Blue Zones lifestyle.

Conclusion

The diets and lifestyles of Blue Zone populations provide a valuable blueprint for longevity and chronic disease prevention. Emphasizing plant-based nutrition, whole foods, and healthy fats, alongside mindful eating practices and strong social connections, has profound effects on health outcomes. Scientific research continues to support these dietary patterns, reinforcing the role of nutrition in extending lifespan and improving quality of life. Implementing Blue Zones in senior living is about shifting the focus from passive care to active purpose-filled living, helping seniors thrive emotionally and socially.

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References:
Buettner, Dan. (2012). The Blue Zones: 9 lessons for living longer from the people who’ve lived the longest. Washington, D.C. :National Geographic, Buettner D, Skemp S. Blue Zones: Lessons From the World’s Longest Lived. Am J Lifestyle Med. 2016 Jul 7;10(5):318-321. doi: 10.1177/1559827616637066. PMID: 30202288; PMCID: PMC6125071.

Darmadi-Blackberry, I., Wahlqvist, M. L., Kouris-Blazos, A., Steen, B., Lukito, W., Horie, Y., & Horie, K. (2004). Legumes: The most important dietary predictor of survival in older people of different ethnicities. Asia Pacific Journal of Clinical Nutrition, 13(2), 217-220.

Fraser, G. E. (2003). Diet, life expectancy, and chronic disease: Studies of Seventh-Day Adventists and other vegetarians. The American Journal of Clinical Nutrition, 78(3 Suppl), 533S-538S.

Pes, G. M., Tolu, F., Dore, M. P., Sechi, G. P., Errigo, A., Cocco, P. L., & Poulain, M. (2013). Lifestyle and nutrition related to male longevity in Sardinia: An ecological study. Nutrition, Metabolism and Cardiovascular Diseases, 23(12), 212-219.

CaringKind Launches Blue Zones Challenge in the Bronx to Promote Healthier Lifestyles and Create Positive Impact in Combating Alzheimer’s and Dementia-Related Disease: https://www.businesswire.com/news/home/20250428539047/en/CaringKind-Launches-Blue-Zones-Challenge-in-the-Bronx-to-Promote-Healthier-Life-styles-and-Create-Positive-Impact-in-Combating-Alzheimers-and-Dementia-Related-Disease