Living Like a Sardinian
By: Michael Beiter
Recently, a client of mine returned from a two-week stay in Italy, and we discussed the cultural differences he experienced during his trip. He visited cities like Florence and noticed that the eating pattern there is unique. Instead of having square meals, people tend to graze consistently throughout the day. They consume a lot of carbohydrates, mostly seafood for protein, and walk a lot. In fact, my client averaged 17.5k steps per day for two weeks!
When eating at restaurants, the servers are in no hurry, and the portion sizes are significantly smaller than what we get in the States. Wine is also a big part of the culture, but my client never felt overly drunk or hungover. When he returned home and had a burger, he was surprised to see the portion size and felt that he had been eating much more than necessary.
We discussed how lifestyles in Italy are less stressful and more enjoyable than ours. We talked about Sardinia, an island off the coast of Italy that is one of five Blue Zones. Blue Zones are areas where people live the longest and healthiest lives. National Geographic has been studying these places for years, and they have found that to live like a Sardinian, you need to do seven things.
First, eat a lean, plant-based diet with a little bit of meat. Sardinians eat a lot of whole grain bread, garden vegetables and fruits, and cheese from grass-fed sheep, which is high in omega-3 fatty acids. Meat is only reserved for Sundays and special occasions.
Second, put family first. Strong family values ensure everyone is cared for.
Third, drink goat's milk. A glass of goat's milk contains components that protect against inflammatory diseases of aging.
Fourth, celebrate elders. Grandparents are sources of love, care, friendship, help, and wisdom. Cultures that revere the old may get an overall bump in population life expectancy.
Fifth, take a walk. Sardinians walk five miles or more daily and avoid impact injuries from running, jumping, and HIIT exercises.
Sixth, drink a glass or two of red wine daily. Sardinian wine has two to three times the arterial scrubbing flavonoids as other wines. The key to wine being healthy is moderate consumption, never to excess.
And finally, seventh, laugh with friends. Sardinians gather in the street each afternoon to laugh with and at each other. Laughter is one of nature's most healing and protective behaviors.
My client got a taste of all these differences while abroad and can now look forward to emulating the lifestyles of one hundred-year-olds in Iowa, where we are 1600 miles away from the nearest Blue Zone and backward in our longevity practices. It's time to adopt some of these practices to live a healthier and happier life.
Source: Blue Zones: Second Edition 9 Lessons For Living Longer From The People Who’ve Lived The Longest
