I discovered the secrets of the UK’s unlikely ‘Blue Zone’ – the lesser known town where Britons regularly live past 100
It is often said that people who live by the sea tend to live the longest, with so-called ‘Blue Zones’ such as Costa Rica and Sardinia boasting some of the highest numbers of centenarians in the world.
In England, the pattern appears similar. All of the areas with the highest proportion of 100-year-olds are on the south coast, with Devon leading the way, according to the latest official statistics.
Now, a new study may explain why. It has found that Plymouth is home to the country’s healthiest midlifers—people in their forties, fifties and sixties enjoying good health and freedom from disease well into later life.
Blue Zones, dotted across the globe, have long fascinated scientists because their residents not only live longer but also suffer far less from chronic illness.
A Netflix docuseries, Live to 100: Secrets of the Blue Zones, released in 2023, explored five of them—in Japan, Italy, Costa Rica, Greece and California.
Despite being thousands of miles apart, researchers found that the people living there followed nine simple habits, dubbed the ‘Power Nine’.
These included regular exercise, eating a wide variety of fruits, vegetables and pulses while limiting meat, and placing a strong emphasis on family and community life.
Together, these lifestyle practices appeared to underpin longer, healthier, happier lives.
Whilst the UK does not officially have any ‘blue zones’, new research suggests that Plymouth is home to the healthiest midlifers
A docuseries on Netflix titled Live to 100: Secrets of the Blue Zones, delved into five places with ‘blue zone’ status: Okinawa, Japan ; Sardinia, Italy ; Nicoya, Costa Rica; Ikaria, Greece ; and Loma Linda, California
People live about eight years longer with no discernible dementia in Ikaria an island in Greece (pictured left). Men in Sardinia (pictured right) are statistically living the longest in the world
Now, longevity experts in the UK have ranked midlife health across 17 cities, using measures such as exercise, diet, alcohol consumption and daily stress.
Perhaps surprisingly, Plymouth came out on top—home to the country’s healthiest midlifers, thanks to strong scores for sleep, exercise and diet.
The Midlife Clarity Index, set up by Vista Health, surveyed 7,000 adults aged 40 to 65 across cities including Southampton, Bristol, Edinburgh, Newcastle, Leeds, Brighton, Norwich, Glasgow, Manchester, London, Liverpool and Sheffield.
Belfast came last, with respondents reporting the lowest activity levels and eating just 2.5 portions of fruit and vegetables a day.
Explaining why Plymouth residents may be more likely to reach 100, Dr Reem Hasan, GP and chief medical officer at Vista Health, told The Daily Mail: ‘Longevity isn’t just for billionaires and biohackers.
‘Everyday lifestyle choices play a powerful role in healthy ageing. The world’s Blue Zones where people routinely live beyond 100 offer simple lessons.
‘Key habits include eating mostly plants, staying connected and moving regularly.’
Diet, in particular, is considered one of the main drivers of longevity. In Blue Zones, beans, wholegrains and a diverse range of seasonal fruits and vegetables are a cornerstone of daily meals, while meat is eaten sparingly.
At the age of 116, Ethel Caterham, from Surrey, is the oldest living person in the UK following the death of 112-year-old Mollie Walker on 22 January 2022
According to original Blue Zone research, meat is typically eaten only about five times a month, while fish is consumed occasionally but in surprisingly small amounts.
The new study found that Plymouth’s midlifers ate more fruit and vegetables each day than their peers in any of the other 17 cities surveyed.
This diet, rich in plants and fibre, helps to boost gut bacteria, which is linked to stronger immunity and lower levels of inflammation.
By contrast, studies have repeatedly shown that eating large amounts of red meat and ultra-processed foods raises the risk of type 2 diabetes, coronary heart disease and stroke.
It isn’t just what people eat that matters. In many Blue Zones, residents follow the ’80 per cent rule’—stopping when they are comfortably satisfied rather than full.
This prevents overeating, keeps obesity at bay and encourages mindfulness at mealtimes.
In Plymouth, a similar pattern appears to be emerging. A fruit-and-veg heavy diet, combined with daily activity, has made the city home to the UK’s healthiest midlifers.
According to the findings, residents in this age group manage around two hours of exercise a week—not including the walking and movement built into their everyday lives.
Queen Elizabeth, the Queen Mother lived to the age of 101—she died in 2002 and was the longest living member of the Royal Family
Dr Hasan said: ‘Even walking for 30 minutes a day is protective.’
While younger adults often focus on strict workout routines and structured gym sessions, elders in the Blue Zones—and many in Plymouth—stay active without putting themselves under pressure.
They fit in gentle movement throughout the day, averaging around 15 minutes of exercise in addition to walking and everyday tasks.
According to Dr Hasan, this steady approach is the best way to remain fit in midlife and boost the chances of reaching 100.
For those working in offices, she recommends ‘exercise snacking’ – short bursts of three to five minutes of movement between meetings to keep the body active and reset posture.
‘Remember, you don’t need a gym membership to incorporate strength training,’ she added. ‘Use dumbbell weights or try bodyweight exercises to help preserve muscle mass and protect brain health, which is key for when entering the midlife.’
Having a sense of purpose—a reason to get up in the morning—should not be underestimated either, she warned. Research suggests it can add up to seven years to life expectancy.
Equally vital is prioritising restorative sleep, Dr Hasan said, as this is the only time the body can truly heal.
People living in blue zones tend to move naturally, which means building exercise into your everyday life, rather than joining a gym or running a marathon as a one-off
Public figures who have lived to 100 include Hollywood star Kirk Douglas—father of actor Michael Douglas—who died in 2020, aged 103
In Plymouth, midlifers average around seven hours of sleep a night—enough to restore the body and reducing the need for daytime naps, which have been linked to a higher risk of early death.
Too little sleep leaves the brain unable to function properly, raising the risk of age-related conditions such as dementia.
But too much can also be harmful. Research suggests that sleeping more than nine hours a night can accelerate brain ageing, leading to memory problems in later life.
One US study found that this level of sleep added an average of six and a half years to the age of participants’ brains.
Commenting on the findings and the ‘golden pillars’ that underpin the world’s longest-lived people, Dr Hasan said these habits could help midlifers reduce their risk of early death and improve their chances of reaching 100.
Beyond the health fundamentals, the survey also suggests that today’s midlifers are more health-conscious than previous generations, embracing new wellness trends and rewriting the rules on ageing.
In Brighton, more than half of respondents said they regularly took part in brain-boosting activities.
Meanwhile, in London almost a third reported practicing mindfulness or meditation.
According to Dr Hasan, the most important thing in midlife is to invest in meaningful relationships which could see you live to 100
Focusing on relationships and having a strong social circle that nurtures identity is just as crucial to long life as diet and exercise, Dr Hasan said.
In Blue Zones, people spend significant time investing in those connections and finding joy in daily routines—a concept known in Japan as ikigai.
‘This concept, meaning a reason for being, encourages individuals to find purpose at the intersection of what they love, what they’re good at, what the world needs and what they can be valued for,’ Dr Hasan explained.
‘In midlife, reconnecting with purpose in this way has been believed to improve mental wellbeing, reduce stress and support healthier lifestyle choices over the long term.’
Research has also found that maintaining strong social ties in mid-to-late life can reduce the likelihood of dementia by up to 50 per cent.
By contrast, social isolation raises the risk of early death by as much as 32 per cent—on a par with smoking or obesity.
According to Dr Hasan, this social connection is just as important as eating well, exercising regularly, prioritising sleep and cutting back on alcohol.
‘If I could give one piece of advice for the midlife, it would be to invest in your relationships,’ she said. ‘Spend real, quality time with friends, family or new communities.
‘Whether it’s volunteering, learning a new skill or simply reconnecting with an old friend, nurturing social bonds is not just good for the soul, it’s a powerful contributor to long-term health and wellbeing.’
