5 Lessons from the Blue Zone Sardinia

A Blue Zone is a region where people live significantly longer than average, with high concentrations of centenarians (people aged 100 or older).

Sardinia is the first Blue Zone identified by author and explorer Dan Buettner in 2004.

Sardinians are geographically isolated, thus able to preserve a genetic marker called M26, found in the Y chromosome, linked to exceptional longevity.

Sardinia, specifically its mountainous Barbagia region, stands out for having a particularly high number of male centenarians—a rarity worldwide.

They are also culturally isolated, this helps maintain traditions and a healthy lifestyle. 

As of 16 August 2025, the oldest living person in Italy is Lucia Laura Sangenito, born on 22 November 1910 in Campania, aged 114 years and 267 days.

5 Key Lifestyle Lessons

1. Natural eating

Sardinians grow, harvest, catch and raise the food they eat.

Sardinian diet is comprised of whole foods; plant predominant with meat and diary in moderation. The local goat cheese that comes from grass-fed goats, is higher in omega-3 fatty acids than other goat cheeses.

A 2021 study, "Evolution of the Dietary Patterns across Nutrition Transition in the Sardinian Longevity Blue Zone," analyzed dietary changes and found that while the traditional diet was high in legumes, vegetables, and whole grains, a slight increase in meat and olive oil consumption was associated with better physical performance in the elderly.

2. Natural Movement

walking, standing or gardening

In sport medicine, this refers to NEAT (non exercise activity thermogenesis). Depending on several factors, while working, a 145 pound person might burn 102 calories per hour sitting versus 174 calories per hour standing .

Regular walking is scientifically proven to provide cardiovascular benefit, also positive effect on bone and muscle metabolism, without the strain of running a marathon. Sardinian shepherds walk at least five miles per day.

3. Healthy relationships, family comes first

Sardinians live with strong family and community values.

They remain close to family and friends throughout their lives.  People who live in strong and healthy families have lower rates of stress and depression.

Studies show social and family ties are vital for longevity. The Harvard Study of Adult Development, a long-running longitudinal study, found that strong relationships are a better predictor of a long and happy life than social class, IQ or genetics.

4. Care for elders

Sardinians celebrate and respect the oldest family members.

Grandparents can provide love, childcare, wisdom and motivation to continue traditions and support their children to succeed in life.

Research from the Blue Zones also highlight that close-knit communities, where older and younger generations interact and support one another, contribute to exceptional longevity.

5. Finding joy in simple things

Sardinians often laugh and drink wine together.

​The region Cannonau di Sardegna DOC (Denominazione di Origine Controllata) was established in 1972 and covers the entire island of Sardinia. For wine to be classified as Cannonau di Sardegna, it must be made with a minimum of 85% Cannonau grapes.

There is a body of research linking the consumption of Cannonau wine to the remarkable longevity of the population in Sardinia

​High Polyphenol and Antioxidant Content:

 * Cannonau wine has 2-3% higher concentration of beneficial polyphenols and flavonoids, compared to many other red wines.

 * The harsh Sardinian sun may cause the grapes to develop thicker skins, leading to a higher concentration of these cardioprotective antioxidants. Particularly rich in resveratrol, known for its ability to combat oxidative stress (which can lead to cell damage and chronic diseases like heart disease and certain cancers).

 * Research has shown that the polyphenols in Cannonau wine may also contribute to improved cardiovascular health by increasing the production of nitric oxide, which helps to relax blood vessels and improve blood flow.

Moderate wine consumption and good sense of humor may explain the low level of stress and the longevity, especially for Sardinian men.