What Makes Sardinians Live Longer Than the Rest of Us

The Sardinian Longevity Puzzle

Tucked away in the heart of the Mediterranean, the Italian island of Sardinia has something extraordinary: an unusually high number of centenarians, particularly men. While women tend to live longer in most parts of the world, Sardinian men are just as likely to reach 100. In fact, the mountain villages of Barbagia boast one of the highest male longevity rates ever recorded.

What makes Sardinians live longer than the rest of us? It’s not one magic factor—it’s a blend of lifestyle, food, social structure, and a worldview that prizes simplicity over speed.

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Meet Salvatore Melis: A Life in the Hills

Salvatore Melis, who lived to 110, is often cited as one of Italy’s oldest men. He grew up in Perdasdefogu, a tiny inland town, and worked as a goatherd most of his life. His days involved walking long distances through hills, tending animals, and preparing meals with his family. Salvatore’s son once said, “He never owned a car. He never rushed a meal. He sang while working.”

Salvatore is not an exception in his town—his siblings also lived into their 90s and beyond. This phenomenon led scientists to study Perdasdefogu as part of broader Blue Zone research. Their conclusion? Genetics help, but lifestyle is the engine of longevity.

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The Sardinian Diet: Rustic, Real, and Rooted in the Land

The traditional Sardinian diet is shaped by terrain and self-sufficiency. It’s largely plant-based, low in sugar, and rich in nutrients. Staples include:

• Pane carasau – a crisp, flat sourdough bread made with whole wheat flour
• Fava beans and lentils – eaten in soups and stews several times a week
• Leafy greens and root vegetables – foraged or homegrown, including wild chicory, onions, and cabbage
• Sheep’s milk cheese – like pecorino sardo, used in moderation
• Olives and olive oil – as flavor and fat source
• Cannonau red wine – made from grenache grapes, high in polyphenols and antioxidants

Meat is consumed rarely—often reserved for Sundays or family events. Meals are homemade, with long preparation times and minimal reliance on store-bought processed goods. Sweet desserts are rare, and fruit like figs or grapes are common after-meal treats.

In the village of Seulo, known for producing a steady stream of centenarians, most residents maintain gardens that supply 80–90% of their household vegetables.

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Daily Physical Activity Without a Gym

Sardinian elders don’t hit the treadmill—but they move constantly. Hilly terrain ensures people must climb and descend throughout the day. Tending sheep or vineyards, hauling wood, making bread, walking to a neighbor’s home—these are all part of the rhythm of life.

In a 2019 study published by the European Journal of Clinical Nutrition, Sardinian men over 90 who still walked more than three kilometers per day had better balance, heart health, and cognitive scores than those who lived in flatter, less active regions.

Physical labor isn’t viewed as burdensome—it’s valued. Many elderly Sardinians work into their 80s or 90s, not because they must, but because it’s natural to stay engaged.

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Community and Connection: The Glue of Sardinian Life

Sardinians enjoy deep social integration. Extended families live close by. It’s common to see grandchildren running errands for great-grandparents or entire families gathering for Sunday meals—even on a weekday if there’s something to celebrate.

Elders are deeply respected. Their advice is sought, their stories listened to, and their presence revered. They are not placed in nursing homes but remain embedded in daily life.

A local priest in the town of Ovodda once remarked, “Here, we don’t ask how old someone is. We ask how many grandchildren they’ve helped raise.”

Events such as religious festivals, weddings, and harvest celebrations are important social anchors. These bring people together in laughter, music, and food—and give purpose to older members who often organize, cook, or sing.

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A Calm and Measured Pace of Living

If modern life is a sprint, Sardinia is a walk through a vineyard. The pace is slower, intentional, and human-centered.

People rest in the afternoons. Shops close for siesta. Conversations aren’t rushed. Phones are used, but not worshipped. This slowness allows space for digestion—both physical and emotional.

Neurobiologists have found that people with low chronic stress and high social interaction have higher levels of oxytocin and lower levels of cortisol. Sardinians seem to embody this balance naturally.

Their rhythm of life invites joy in the ordinary: kneading dough, harvesting grapes, chatting under fig trees, or playing cards at sunset. These moments stack up into decades of health-preserving calm.

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Spirituality and Tradition

Most Sardinians are Catholic, and religion weaves into their lifestyle not just through belief but through rhythm and community. Regular mass attendance, village processions, and shared saints’ day meals give shape to the calendar year.

Even those who aren’t deeply devout often partake in traditions that bring structure and continuity. Lighting candles for ancestors, blessing food, or offering prayers for the harvest are common across generations.

These shared rituals help mark time and offer a sense of belonging and emotional resilience in old age.

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What the Rest of Us Can Take Away

We can’t all move to Sardinia or inherit their mountain genes, but we can draw from the habits that shape their long, vibrant lives. Consider trying:

• Daily walks with varied terrain — even city parks or stairs work
• Replacing processed foods with legumes, greens, and olive oil
• Eating with others regularly — even one shared meal a day matters
• Turning off devices during meals and conversations
• Respecting rest and quiet — short naps or unhurried evenings help regulate stress
• Honoring family elders — include them in decisions, meals, and rituals

Sardinian longevity isn’t about doing one thing perfectly. It’s about doing a few natural things, every day, for a lifetime—with joy, purpose, and the people you love.