What can we learn from Italian Sardinia’s long-lived elders?

Many of us aspire to live to a ripe old age, yet few follow the practices that could help us achieve this goal.

Over the years, I've delved into the traditional Italian lifestyle known as la dolce vita, and I find the residents of Sardinia particularly inspiring. Specifically, the areas of Ogliastra, Barbagia di Ollolai, and Barbagia of Seulo are renowned as a "Blue Zone"—a region where people enjoy unusually long lives, Caliber.Az reports, citing foreign media.

Research by longevity expert Dr. Giovanni Mario Pes and his team reveals that the high number of centenarians in these Sardinian regions is not a coincidence. These areas boast a remarkable concentration of individuals celebrating their 100th birthdays and beyond compared to other regions worldwide. While you might assume that reaching 100 requires extraordinary genetics, Pes offers a more optimistic view. Genetics certainly play a role, but they contribute only about 20 per cent to 25 per cent of the variations in lifespan. The majority of our longevity is influenced by lifestyle habits, which are within our control. By embracing the cultural practices and daily routines of Sardinian elders, we can potentially extend our own lives and improve our health.

Here are some of the habits linked to their remarkable longevity that could benefit us all. 

1. Their days are naturally full of physical activity Residents of this Sardinian Blue Zone don’t rely on intense morning workouts followed by sedentary days. Instead, they integrate movement into their daily routines through regular tasks. The rugged terrain naturally boosts their heart rates and strengthens their leg muscles without the need for treadmills or stair machines. Activities such as shepherding, farming, gardening, walking, and foraging for wild plants and mushrooms help them stay active and maintain both physical and mental vitality. Studies show that physical activity significantly impacts health and longevity, making it beneficial to adopt the Sardinian approach. While not everyone may have the advantage of an environment that promotes constant activity, we can still enhance our physical activity levels. Simple changes like taking brisk walks, moving during TV commercial breaks, and opting for stairs over elevators can contribute to a healthier lifestyle. 
2. Sardinians ‘eat fresh, home-cooked meals’ Elders in this Sardinian Blue Zone are rarely seen grabbing a fast-food burger while driving or splurging on pricey meals at high-end restaurants. Instead, they prefer using locally sourced ingredients to prepare simple, seasonal dishes in their own kitchens, often without modern appliances. This adherence to traditional cooking and eating habits positively impacts their health and overall well-being. Sardinians favor fresh, homemade meals with no additives or preservatives. They enjoy making their own pasta and bread, such as pistoccu and su coccoi sourdough. Meat is consumed only a few times a month, with beans serving as the primary source of protein, offering essential fiber and nutrients. Their diet often includes a glass or two of local Cannonau red wine paired with bread and cheese during social gatherings. To avoid the lure of fast food, they prepare straightforward recipes like Sardinian pasta fagioli or minestrone soup on weekends and keep fresh fruit readily available on the kitchen counter. 
3. They stay socially active as they age  The oldest Sardinians experience high levels of psychological well-being and minimal depressive symptoms, largely due to their resilience and strong social connections. They are not isolated but hold significant roles within their families and communities, enjoying respected positions at family gatherings and having their wisdom appreciated by younger generations. They find purpose and community through various shared activities, such as communal meals, religious ceremonies, playing bocce (a game similar to lawn bowling), gardening, or simply spending time together, engaging in conversation and laughter. To avoid falling into isolation from excessive screen time, consider inviting a neighbor for a walk or hosting friends for a casual meal, like an impromptu spaghettata di mezzanote, or “midnight spaghetti.” 
4. They maintain a sense of spirituality Older residents of Sardinia and other regions in Italy are often deeply religious, and studies suggest that prayer and spirituality can enhance life satisfaction as we age. The social engagement that comes with attending religious services also fosters a positive outlook on life. However, formal religious adherence isn’t necessary to benefit from the practices of Sardinian centenarians. You might explore alternative paths to spirituality, such as joining a meditation class, adopting a yoga routine, or starting an inspirational book club.