A recent study from Ourense, Spain – a region with one of the highest concentrations of centenarians in Europe – has identified a distinctive lifestyle pattern linked to extreme longevity. Forget restrictive diets and gym obsessions: the key lies in a centuries-old way of life centered around fresh food, strong community ties, and a deep connection to nature. This isn’t just about what people eat, but how they live.
The Southern European Atlantic Diet (SEAD)
The diet, similar to the Mediterranean pattern but with local twists, emphasizes whole, unprocessed foods. The Ourense centenarians primarily consume:
- Leafy greens: Especially Brassica vegetables like turnip greens, cabbage, and broccoli rabe.
- Legumes: Lentils and broad beans are staples.
- Fruits: Often freshly picked.
- Potatoes and whole-grain bread.
- Fermented dairy: Milk and cottage cheese play a role.
- Oily fish: Sardines and mackerel are common.
- Olive oil.
- Moderate amounts of red meat and pork.
Critically, added sugars and ultra-processed foods are minimal. Alcohol consumption is rare, with occasional small servings of red wine or herbal liqueurs. Meals are simple, seasonal, and often homemade, with many growing their own food or trading with neighbors.
Why It Works: Beyond the Food
The Ourense diet isn’t about magic ingredients, but synergy. Frequent intake of Brassica greens provides sulforaphanes (anti-inflammatory and anti-cancer compounds). Legumes stabilize blood sugar and support gut health. Omega-3-rich fish protects the heart. The low sodium and sugar content reduces risks of hypertension and insulin resistance over time. The avoidance of additives in homemade meals further supports longevity.
The study found that over 80% of centenarians had healthy blood sugar, and 75% had no cholesterol issues, despite their age. This suggests the diet’s long-term metabolic benefits are significant.
The Broader Lifestyle: Movement, Community, and Slow Living
Diet alone isn’t enough. The Ourense centenarians lived active lives well into old age, often working physically demanding jobs – gardening, farming, and navigating hilly terrain on foot. This natural movement kept them strong without the need for formal exercise.
Strong community ties were also crucial. Nearly all participants reported close relationships with family and neighbors, participating in communal meals, celebrations, and seasonal rituals. This social connection provided emotional support, identity, and reduced the risk of cognitive decline.
Finally, they lived a slow life, free from digital overwhelm. Their days were anchored by natural rhythms – sunrise, mealtimes, seasons, and spiritual observances – cultivating presence, purpose, and peace.
The Takeaway
You don’t need to move to Spain to benefit. Prioritize real food, get active in daily life (gardening, walking), invest in relationships, and embrace a slower pace. Longevity isn’t about perfection, but consistency, simplicity, and connection. The path to a longer life begins with living more intentionally, joyfully, and communally today.
