Longevity Lessons from Sardinia

The island of Sardinia, Italy, is home to the world’s longest-living men, according to Blue Zones, the organization that identifies the world’s longest-lived cultures and researches their populations and lifestyles to find out the secrets to their longevity.  

According to Blue Zones, a small, isolated cluster of villages on Sicily has 10 times more centenarians per capita than the US. A rare genetic quirk carried by inhabitants, the M26 marker, is partly responsible for this longevity, while its geographic isolation has prevented it from diluting.

More importantly, the lifestyle of the region remains traditional, with food hunted, fished, and harvested locally. Blue Zones research shows that the average diet of the Sardinian centenarians is plant based, consisting of 47% whole grains and 12% vegetables.  Dairy accounts for 26% of the diet, including plenty of pecorino cheese made from grass-fed sheep, which is high in omega-3 fatty acids. Meat, fish, and poultry account for just 5% of the diet, and added sugar just 3%. Mastic oil, sourced from the Pistacia lentiscus, an evergreen tree, is common in some parts of the island.  

Wine consumption is moderate; a glass or two of red wine is enjoyed daily by many Sardinians. The island’s Cannonau wine, made from grenache grapes, has a high level of artery-cleansing flavonoids. Goat’s milk, which is believed to protect against inflammatory diseases of aging, such as heart disease and Alzheimer’s, is also favored by Sardinians.

For exercise, walking rather than treadmills or marathons, is customary. Many Sardinian shepherds walk more than five miles a day, boosting their cardiovascular health and strengthening muscles and bones.  

Social networks are tightly knit. Strong family values and the celebration of elders is woven into the culture. The result is low rates of depression and stress. Unlike many faster-paced cultures, older people are valued for the wisdom, support, and the childcare they extend to younger members of the family.

Men in this region are also noted for their sense of humor. Social gatherings and laughter are part of their culture, reducing stress and the risk of cardiovascular disease.