Blue Zones are areas of the world where people live remarkably long lives compared to the rest of the population. This could be down to a number of factors, from diet and daily activities to movement and social networks.
Sardinia is one of the five Blue Zones and the first to be identified by Dan Buettner, who studies these longevity hotspots. It has an unusually high number of centenarians (people over 100).
Let’s look at why, and what we can all learn from the Sardinia Blue Zone to adopt healthier habits and boost life expectancy.
Where Is Sardinia?
Sardinia is the second largest island of Italy (behind Sicily) in the middle of the Mediterranean. It is located west of the Italian Peninsula, north of Tunisia and south of the French island of Corsica.
What Is the Average Lifespan in Sardinia?
Buettner found Sardinia particularly striking because of the longevity of its men, and men usually have shorter lifespans than women. There are five female centenarians for every male centenarian in the U.S, but the ratio in Sardinia is 1:1.
The average life expectancy in Sardinia is one of the highest in Europe at 83 years, according to a 2021 Eurostat study.
What Do They Eat in Sardinia?
Sardinians love to cook and prioritise fresh ingredients. In fact, most of the food in Sardinia is locally grown so it’s free of dyes, hormones, pesticides and sugars.
The traditional Sardinian diet consists of garden vegetables, fruits, salads, fava beans, chickpeas and whole grain bread, as well as mastic oil in some parts of the island. Meat is mostly reserved for Sundays and special occasions.
Here are some of the most unique items on the menu:
- Goat and sheep’s milk products, which have been found to be anti-inflammatory and lower bad cholesterol
- Milk thistle tea, which supposedly cleans the liver
- “Carta di musica,” which is their signature flatbread made of high-protein, low-gluten Triticum whole grain
- Sardinian red wine from the mountains, which has high levels of polyphenols compared to most wines and can protect against diabetes and heart disease
Sardinians eat in more than they eat out as they like to grow their own food and cook it at home.
What Does a Regular Day Look Like in Sardinia?
The Sardinian centenarians prioritise fresh, locally-grown food, walking lots and spending time with family. It’s these three lifestyle elements that ultimately made Buettner declare it a Blue Zone, but there are others too.
Home-Cooked Meals
An average day in Sardinia will consist of home-cooked meals with fresh ingredients that residents may have sourced locally (or grown in their own garden!). These could include wild asparagus, berries, mushrooms, lettuce, tomatoes, basil, parsley and squash.
Cooking is seen as an activity and therapeutic process as opposed to a chore. Sardinians may even turn it into a social occasion, inviting friends or family over to help or watch over a glass of Sardinian wine.
Physical Activity
Sardinians are usually active all day long. If they’re not tending to their gardens, they’re farming or herding sheep.
Walking is the most popular form of physical exercise due to its cardiovascular benefits. Sardinian shepherds can walk five miles a day (or more). Walking also aids muscle and bone metabolism without being too hard on the joints, unlike running.
Sardinians also like the mental health benefits of exercise and how it can uplift spirits.
Family Time
Sardinians have strong family values. They want every member of the family to be taken care of, and celebrate elders. They believe grandparents can offer guidance in terms of tradition and wisdom to push children to succeed in life, as well as provide help financially, physically and emotionally.
Research has shown that people who have strong family units experience lower rates of stress, depression and suicide.
Laughter With Friends
Finally, another longevity lesson that we can take from Sardinians is their focus on laughter with loved ones. Men in this Blue Zone are known for their sardonic sense of humour and often gather to poke fun with and at their friends.
Laughter is known to reduce stress by stimulating circulation and aiding muscle relaxation. In the long term, it can improve your immune system, relieve pain and lower the risk of heart disease.
You heard it from the Sardinians first: laughter, along with being physically active, prioritising family and eating plant-based meals, really is the best medicine for living a longer, healthier life.
