• “They ate a diet rich in vegetables, whole grains, legumes and small quantities of local goat cheese,” says Prof Fontana. (Cultura RF/Getty Images)Source: Cultura RF/Getty Images
Who doesn't want to eat good food and live a happy, healthy long life, just like a Sardinian centenarian? Here's what we can learn from these exceptional human beings.
Yasmin Noone

12 Oct 2020 - 11:09 AM  UPDATED 12 Oct 2020 - 11:09 AM

As most people across the globe will die well before they reach their 100th birthday, anyone who lives long enough to become a centenarian is usually deemed hot property.

So it’s no wonder that researchers the world over have wanted to unveil what the secret to living a long life is and, most importantly, what you should eat to reach 100 and still feel healthy enough to enjoy your days.

Centenarians living in the ‘blue zones’ of the Italian island Sardinia have long been the subjects of such fascination, given that these regions have continued to maintain an exceptionally high number of residents aged 100 and over.

“Usually female centenarians outnumber male centenarians by a ratio of four to one; in Sardinia, the ratio is one to one.”

Director of The Healthy Longevity Research and Clinical Program at the University of Sydney, Professor Luigi Fontana, cites the Sardinian example in his new book, The Path to Longevity.

“An interesting fact is that this part of the world is home to the world’s longest-living men,” Prof Fontana writes in the book. “Usually female centenarians outnumber male centenarians by a ratio of four to one; in Sardinia, the ratio is one to one.”

He refers to population estimations from 2015 that record around 50 centenarians living in the Ogliastra province for every 100,000 residents. That’s a lot of people aged over 100 living in one small region.

While this is all great news for the inhabitants of Sardinia, where does that leave the rest of us? How should we eat to live a long life like a Sardinian?

What diet should I follow to help with my depression?
If you want to prevent or better manage your depression, you have a few more dietary options than just following the Mediterranean diet.

The food secrets of Sardinia

Prof Fontana tells SBS that although the scientific data collected so far on the lifestyles on these older human beings have several limitations, one thing they all have in common is a plant-based, Mediterranean diet.

Residents only occasionally ate meat – usually on a Sunday and on special occasions.

“They ate a diet rich in vegetables, whole grains, legumes and small quantities of local goat cheese,” Prof Fontana says. “They were also calorie-restricted because food was not available everywhere all the time.”

“They ate a diet rich in vegetables, whole grains, legumes and small quantities of local goat cheese.”

The Mediterranean diet has long been heralded for being one of the healthiest diets in the world. But as we are now learning, the eating plan may also lengthen our life span.

As Prof Fontana writes in his book, the Mediterranean diet is beneficial to our health partly because it is rich in vegetable fibres. This means that the plant-based diet can help to control our calorie intake, lose weight and improve our metabolic health.

“This is a powerful tool, even for maintaining an ideal body weight as we age,” he writes. “Some studies have shown that just substituting refined with minimally processed plant food causes weight loss. For instance, during a five-month study, women following a fibre-rich Mediterranean diet lost four kilos without having to count calories.”

Why the Mediterranean diet you follow may not be as traditional as you think
Markos Dymiotis, 76, is a fan of the traditional Mediterranean diet he remembers enjoying in Greece as a child. What he's not so big on is the modern interpretation of the famed healthy eating plan.

Gut matters  

Prof Fontana stresses that it’s not enough to just eat vegetables – it’s essential to consume a diversity of minimally processed, fibre-rich foods – from beans to whole grains, nuts, seeds and fruit – to benefit our gut microbiome.

“These foods contain a unique mixture of vegetable fibres, vitamins, oligo-elements (pure trace minerals present in tiny quantities) and phytochemicals, which after being processed by our gut microbes, release several metabolites crucial in protection from many common diseases.”

A study published earlier this year in the BMJ journal, Gut, also highlighted the life-extending potential of the Mediterranean diet.

The authors set out to investigate whether following a Mediterranean diet for one year could alter the microbiome of over 600 elderly people from across Europe (UK, France, Netherlands, Italy and Poland). They wanted to see if the intervention could reduce their frailty and possibly extend their life by impacting their risk of inflammatory or age-related diseases.

The results showed that the Mediterranean diet may influence gut microbiota and inhibit inflammatory chemicals that lead to cognitive decline and various illnesses.

The study concluded that the diet has the potential to “promote healthier ageing”.

Why you should also love the 'other' Mediterranean diet: healthy Middle Eastern cuisine
You don't have to stick to just Greek and Italian food to reap the nutritional benefits of the Mediterranean diet: traditional whole food-based dishes from the Middle Eastern section of the Mediterranean basin offer just as many health kicks.

A fine balance of factors

However, as Prof Fontana tells SBS, many other factors contributed to the Sardinian residents’ longevity.

Throughout the course of their lives, exercise and movement were always at a high. “They did a lot of physical activity because they had animals or fields to take care of,” Prof Fontana says. “They worked very hard and did a lot of exercises.”

The centenarians maintained strong social connections and practised religion. They also had a compassionate temperament and lived an untroubled life that was characterised by sturdy ties with extended families.

“The puzzle of longevity is like a beautiful orchestra,” Prof Fontana tells SBS. “[To make it sound beautiful], you need a balance of different instruments. So the balance of the different factors is the most important thing.”

How to eat like you're on the Greek island 'where people forget to die'
Ikaria in Greece is known as "the island where people forget to die". Here are a few lessons from the place where one-in-three Ikarians make it to their 90th birthday.
How to fast properly and live a longer life
If you feel insatiable hunger when you fast, you may have overlooked these 3 steps to intermittent fasting success.
Swapping beef for beans could help you live a longer life
A new Japanese study reveals a potential secret to living a longer life, and it involves eating more plant-based proteins.