Spain currently has one of the highest life expectancies globally, averaging approximately 84 years. Instead of relying solely on medical intervention, the secret to longevity for its residents stems from the traditional Mediterranean lifestyle—a blend of nutrition, physical activity, and mental well-being. Health experts in Spain affirm that simple daily habits, such as maintaining a biological rhythm, getting sufficient sleep, and fostering genuine social relationships, form the solid foundation for a long life.
In Spain, leading healthcare facilities like SHA Wellness Clinic and ZEM Wellness Clinic Altea are researching longevity medicine. Despite utilizing advanced technologies such as biomarker analysis and in-depth testing, the specialists' ultimate conclusions consistently return to core values. Doctor Mariel Silva, Medical Director at SHA, emphasizes that longevity does not come from distant therapies but from daily discipline in one's lifestyle.
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Illustration: Andrea Comi.
The Mediterranean diet has long been considered the gold standard for healthy nutrition, prioritizing fiber, antioxidants, and protein from plants and fish. Doctor Carlos Gutierrez, Clinical Director at ZEM Wellness Clinic Altea, states that this eating pattern significantly reduces the risk of cardiovascular disease, type two diabetes, and metabolic syndromes. Consuming natural foods helps reduce systemic inflammation, improves blood lipid levels, and slows cognitive decline. According to Doctor Silva, this is a scientific framework that stabilizes energy and reduces strain on the digestive system.
Alongside nutrition is the philosophy of slow living. People in the Mediterranean region prioritize quality of life by eating slowly, chewing thoroughly, and transforming each meal into a time for connecting with loved ones. Habits such as the traditional midday nap (siesta) help improve neuroendocrine regulation and reduce stress. Integrated medicine expert Katherine Lozano from Palasiet explains that timely rest helps limit the production of free radicals and prevents mitochondrial imbalance—key factors contributing to aging.
Community connection also serves as powerful mental medicine. Studies indicate that prolonged loneliness and psychological stress can accelerate the aging process. Conversely, positive social interaction stimulates the body to release oxytocin and dopamine. These "happiness hormones" help reduce cortisol levels, enhance emotional resilience, and protect cells from damage.
The final piece completing the longevity puzzle is the habit of outdoor physical activity. Expert Francisco Gomez recommends that everyone should spend at least 5-10 minutes exposed to sunlight immediately after waking. Natural light helps regulate the circadian clock, modulating cortisol and melatonin, thereby improving sleep and boosting metabolism. When people engage in more outdoor activity, their physical health is strengthened alongside the development of social relationships.
The global trend of focusing on "healthy, long life" is growing. A report from McKinsey shows that 60% of consumers prioritize health services, and 70% have increased spending on supporting products. In a context where the World Health Organization (WHO) forecasts that by 2050, 22% of the global population will be over 60 years old, the actual need extends beyond merely extending lifespan to minimizing the time spent living with end-of-life illnesses. The Mediterranean lifestyle, with its balance between physical and mental well-being, is emerging as a suitable solution for this aging population challenge.
Binh Minh (According to Vogue Taiwan)
