Have you ever wondered how the Mediterranean diet can truly impact quality of life and longevity? On Ikaria Island, nearly one in three people live well into their 90s, thriving on a way of eating and living that has become their quiet secret to a longer, healthier life.
Ikaria, also known as the Island of Icarus, takes its name from Icarus, the legendary figure from Greek mythology and the son of Daedalus. According to the myth, father and son escaped the labyrinth of Crete using wings crafted from feathers and wax. But Icarus, caught by the youth of his age and the thrill of flight, soared too close to the sun. The heat melted the wax holding his wings together, causing him to fall into the Aegean Sea, where he met his tragic end. The place where he fell was named after him, and thus, Ikaria not only stands as a lasting tribute to his story but also as one of the world’s rare Blue Zones -and one of the few in Europe- where people live significantly longer and healthier lives.
A Blue Zone refers to specific regions around the world where people live significantly longer, healthier lives, often reaching the age of 100 at remarkably high rates. Author and explorer Dan Buettner coined the term, identifying these areas during his research on longevity and well-being.
In his studies, Buettner identified five regions renowned for their exceptional life expectancy and low rates of chronic disease. These so-called Blue Zones include:
- Ikaria, Greece – The island where people forget to die Sardinia, Italy – Home to one of the world’s highest concentrations of centenarians
- Sardinia, Italy – Home to one of the world’s highest concentrations of centenarians
- Okinawa, Japan – Known for its ikigai lifestyle and plant-based diet
- Nicoya Peninsula, Costa Rica – A place where the “plan de vida” (life purpose) fosters longevity
- Loma Linda, California, USA – A community of Seventh-day Adventists thriving through a health-conscious lifestyle.
People in Blue Zones share common lifestyle habits that contribute to their longevity. These include plant-based diets rich in whole foods, regular physical activity naturally integrated into daily life, strong social connections and community engagement, and low stress levels through practices like different forms of meditation, rest, and meaningful rituals.
Ikaria’s remarkable longevity is rooted in a unique blend of cultural and lifestyle factors. The island’s slow-paced way of living, strong community bonds, and deep commitment to locally produced, seasonal foods create an environment where health and happiness thrive. Wine is an essential part of this lifestyle, from families cultivating their vineyards to the daily ritual of enjoying a glass at dinner, culminating in festive celebrations during local festivals. This intimate connection to both food and wine not only nourishes the body but also strengthens community ties, contributing significantly to Ikaria’s status as a Blue Zone.
In Ikaria, life moves at its own, unhurried pace. There’s no rush to get from one place to another, no pressure to squeeze every minute out of the day. Instead, there is a cultural emphasis on living in the moment, taking time to breathe, and fostering meaningful human connections. This philosophy isn’t just a choice, it’s a way of life passed down through generations and is believed to be one of the secrets to the island’s remarkable longevity.
One of the most telling examples of Ikaria’s slow-living ethos is how the community structures its day. In the past, and even today in many areas, the day started not with the opening of shops and bustling markets, but with time spent in the fields and farms. Locals dedicate their daylight hours to tending to their vegetable gardens, caring for their animals, and working the land that sustains them. It’s not unusual to see villagers walking through terraced hillsides with baskets full of fresh produce or pruning olive trees under the Mediterranean sun. This connection to the earth goes beyond nourishment, it is a mindful bond with nature, a source of pride, and a form of physical activity. It serves as a reminder of the deep relationship between people and the land, their place within it, and the abundance Earth generously gives back. Through a lens of respect and exchange, both nature and humanity grow together. Observing the Ikarian way of life, the strong bond between them and nature is unquestionable.
It is very common for the local stores and the traditional kafeneio (the village’s coffee shop or tavern) to open late in the evening. Evenings occur to be the right time for the Ikarians, as the sun goes down, and so they gradually shift from the farmwork to the community gatherings, and so open their stores and cafes. These spaces are not primarily businesses aimed at profit, but they function more as social spaces where people come together, share stories, and discuss their thoughts and ideas. The kafeneio (coffee shop), located in the heart of the village, at the plateia (the square), becomes the core of the community, the place where people meet and conversations start. It is this practice of coming together, of prioritizing human connection, that fosters a sense of belonging and well-being. People visit the stores not to consume but to connect and socialize.
Generosity and solidarity are core values in Ikarian society. If one family has grown more than it needs, neighbors often share their harvests, exchanging fruits, veggies, wine, and honey. When it comes to food, there’s no sense of strict ownership, as they believe that food is meant to be shared. This spirit of give and take, of offering today and maybe accepting something tomorrow, not only nourishes the body but also reinforces community ties and empathy, ensuring that no one is left out.
As one can understand, physical activity on the island flows naturally from this lifestyle. Although small gyms and studios have emerged in recent years, daily activities and chores naturally provide all the movement one needs. Walking to visit friends, a habit known as “veggera,” crossing the rocky paths to get from the residential area to the places where they keep their fields (my grandfather used to walk around 10 kilometers every two days to go and water the fields, and that is how he met and fell in love with my grandmother—walking together to their families’ fields, a habit they continued until they were very old), and even the activity of farming itself are all forms of exercise that are seamlessly integrated into daily life.
There is no rush, no deadlines -just a steady rhythm of movement, without excesses, that keeps the body healthy and strong. Ikaria’s emphasis on slowing down extends to the state of rest as well. Afternoon siestas are still widespread, providing a much-needed break during the day to relax the body and mind. This relaxed pace of doing things, rest, and community engagement all promote low levels of stress, which many researchers believe plays a key role in the exceptional longevity of the Ikarians.
At the heart of Ikaria’s enduring health is its traditional Mediterranean diet, often celebrated as one of the healthiest in the world. Meals are simple, nourishing, and deeply tied to the land. The Ikarian diet is rich in fresh, plant-based foods -vegetables, legumes, and whole grains dominate the table. Olive oil is the lifeblood of the cuisine, used generously as the main source of healthy fats. Herbs like sage, mint, oregano, and rosemary not only flavor dishes but also provide medicinal benefits.
Do you want to dive deeper into the heart of Ikarian cuisine?
Stay tuned for our next blog, where we will uncover the flavors, traditions, and timeless recipes that make this island’s Mediterranean diet a true secret to longevity!