Secrets Of Longevity – Sardinia
Posted on 4 March 2010
Recently I have been doing some reading up on Blue Zones which are the spots of the world which contain the highest population of centenarians. In this series we will have a look into the secrets of these centenarians long and healthy lives. Starting with Sardinia in Italy.
What impressed me is that Sardinia is indeed a zone filled with centenarians, what is also intriguing is how Sardinians are very different to most Italians and are definitely not your typical Mediterranean’s….. Some of their secrets of longevity are unconventional whereas others are pretty straight forward but together it makes for a pretty intriguing lifestyle.
Drink and Eat Dairy - I know this goes against some of the stuff we read today, but their is no doubt the sardinians enjoyed their dairy products. We are talking real dairy here though stuff like raw milk and cheese. Pecorino being a favourite as the Ewe’s which produce the milk graze on lush parts of Italy’s hills making their produce even more nourishing and rich in Omega 3′s. Many Sardinian centenarians would start the day with some Pecorino cheese and goats milk.
Drink a Glass of Wine Daily – Preferably red wine. The men and women of Sardinia would drink wine daily not only in the evening but in the afternoon with some cheese and olives. Wine is filled with anti-oxidants like flavnoids which keep your arteries squeeky clean, as well as this wine can help you relax and unwind after a long day. I personally like sticking to higher quality and on occasion organic wine, buying quality pays off. Just don’t over do it, one glass is a perfect amount…..
Laugh With Friends - Hanging out with friends and family is so important, especially if we can maintain a good sense of humour. Arrange dinners and drinks with a wide variety of friends as often as you can this will help keep you in good spirits. Alternatively rent a funny movie or watch one of your favourite comedians on YouTube anything to trigger a good laugh will give your health a real boost.
Walk, Walk and Walk some more - Sardinian shepards would walk daily up until old age, tending to their cattle and livestock. They would never part take in any conventional exercise but they definitely got their fair share in everyday tasks. The beauty of walking is that it gives all the cardiovascular and bone building benefits plus boosting your metabolism without any of the negatives of long distance running.
- Aim for a few miles per day
- Work walking into your everyday routine
- Two or Three 5 minute walks throughout the day is better than nothing
Eat A Plant Based Diet - Sardinians based their diet on plant based foods think: Well prepared grains, legumes, Fruits, Vegetables and Olive Oil. Meat was eaten once a day at most and in some families saved for special occasions like birthdays or a weekly meal. Contrary to popular belief you can get plenty of protein without eating meat at every meal. they put an emphasis on lamb and pork that is high quality, avoiding any modern day processed meats.
Appreciate Elders - Grandparents and elders in Sardinia are greatly appreciated and respected. They are seen as a source of great wisdom. This helps in various ways firstly it inspired the younger generation and makes them learn very important lessons naturally. It also gives older people something to live for and work towards as they know they will still be appreciated in old age. So make sure you make the best of your time left with your grandparents or even parents and be sure to ask them for some words of wisdom….
So there you have it. Nothing ground breaking but some cool sources of wisdom no doubt. After researching the topic I have gotten into buying Goats Yoghurt and some good quality Pecorino and I can say it is really good stuff and will definitely be a staple in my diet over the next few months. Last Nights Dinner was some Grass Fed Beef Burgers with Pecorino cheese and sweet potato fries along with a big salad and some vegetables. A classic meal with a Sardinian Twist…..
15 comments so far
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Comment by Adam | SEE
4 March 2010
*Interesting how there is cross-over in behavior patterns between the blue zones like Sardinia, Okinawa, and 7th Day Adventists in the US.
*Walking, spending time engaged with nature, and spending time with friends and family jump out as behaviors (beyond diet) shared by all three.
*Dan Buettner’s TED talk is another motivational starting point for people interested in blue zones and longevity. http://goo.gl/RDKM
@ Adam: Thanks for the link. I think all ZTF readers would really enjoy it.
Comment by Christina
4 March 2010
This is so interesting! In the medical world people say caloric-restriction is the only proven way to increase longevity, but this is clearly not true for Sardinians.
I’m wondering if the low level of meat in their diet is the main explanation for their long lives. Animal models have shown that a low-methionine diet increases longevity and reduces cancer, heart disease, etc (meat is high in methionine).
Seventh Day Adventists in Loma Linda California are also one of the longest living populations — they are vegetarian too!
@ Christina: I think there is something very interesting to be learnt from this. Maybe eating less meat really is a secret of longevity. Recently I have been trying to limit meat consumption to once or twice a day, still having milk, eggs and cheese though throughout the day and for breakfast. One thing is for sure all the Blue Zones have a fairly low consumption of meat….
Comment by Hans Hageman
4 March 2010
Good call on the dairy. People have a tendency to throw out the baby with bath water on this one. A sense of humor and an attitude of appreciation are also things missing, at least in my neck of the woods(NYC) and that have at least as deleterious effect as bad diet.
Comment by Ben Faber
4 March 2010
Do you think that eating only one meal with meat per day is contributing to their longevity?
I would agree that Americans eat a lot of meat, but a lot of that meat is in the form of gross ground beef available at fast food joints (except In-N-Out), hot dogs, slim jims, and other highly processed meats filled with nitrates, etc.
If you look at the hunting-gathering societies, many of them ate the entire animal, and maybe they ate a few plants for variety. But the animal provided them with energy to get through their daily activities.
I was once a vegetarian, then a vegan, and now I follow a primal blueprint approach, which closely resembles a paleolithic diet. I look, feel, and perform (athletically) better than I ever have on my current diet which includes primarily meat and vegetables. If I just ate vegetables, I would be very, very skinny and weak. I would rather be lean and strong.
Thanks for the post. Keep ‘em coming!
Comment by Dan
4 March 2010
This is a great post Chris. Really helps to keep things in perspective and simple. I’d love to hear any book recommendations you might have for further reading about these blue zones.
@ Dan: This is a book I have read on the Blue Zones:
The Blue Zones: Lessons for Living Longer From the People Who’ve Lived the Longest
Also checkout the various videos on YouTube some really cool stuff to be seen, plus the video posted by Adam above.
Comment by IPBrian
4 March 2010
I love the research on Blue Zones…fascinating. Thanks also to Adam for posting the link to TED…I have yet to see one of those that aren’t fantastic and this was was no different.
Comment by Tyler - Health Supplements
4 March 2010
Those are some great points. Simple and effective. I also agree that most scientific evidence refers to the low calorie diet as being one way to increase your life span, but there clearly are some other ways.
Comment by Liam | EverythingZing.com
4 March 2010
Just ordered the book, the whole Blue Zone concept is a great one. Diet and exercise habits are obviously a factor but I think stress levels, sleep patterns and working hours must also play a significant role in longevity.
@ Liam: You won’t regret it, a really good book and an easy informative read. Its funny I came across it at a thrift book store and it is definitely one of the best things I have read in 2010…
Comment by Jen-JensFitnessTips.com
5 March 2010
Great post!! This will be a good series! I’m a huge fan of dairy so I’ve got that going for me I guess
People of Sardinia live simple lives but lives full of fun, joy, relaxation, health, hard work, and so much more. No wonder they live long lives!
Comment by Anastasiya
6 March 2010
That’s a great idea Chris to cover tradition of the healthiest people on the planet.
No matter how far modern research goes the experience and example of people like the ones who live in Sardinia or Okinawa is the best proof of the health benefits of a certain lifestyle.
I have been drinking wine daily for over a year now and I love this tradition. I am not a big fat of dairy (cheese and yogurt are the only products that i really love), so I am definitely not getting enough of that. But the rest of the diet really seems very simple and natural.
Comment by Hugh
6 March 2010
I saw a special on Blue Zones a few months ago (on Oprah I think) and the book has been on my to-read list since. I am intrigued by the study. I recently traveled to the Nicoya Peninsula in Costa Rica, which I believe was one of the other Blue Zones. Have you read the book and if so what do you think of it? Should I move it up on the list?
@ Hugh: It is a really good read. Nothing groundbreaking but it is simple and well written, plus most importantly filled with knowledge and wisdom. A real goldmine of a book when it comes to simple and easy to apply information.
Comment by Luke M-Davies
7 March 2010
Excellent post – thanks for pulling together the secrets of longevity from the Sardinian lifestyle Chris.
The importance of walking (and gentle activity) cannot be stressed enough. Since living in London, I swear the stats would reflect my thoughts – there are fewer obese people in the city. Why? Simple – walking. Since living in the city, I must have doubled my annual mileage by foot. Fewer people own cars and train, tube and bus are always a walk away!
My current marathon training is causing issues now and the negatives of long distance running kick in. It’s just not good for the body all the wear and tear :/
I’ve cut out the alcohol until after the marathon. I wonder if a Sardinian marathon runner would drink a glass of vino the night before the race. Hmmm..probably!
Comment by raven Hughes
22 March 2010
this has great information…i think i just might use it again… .thanks for every thing… lol….