The longevity elixir: Can Mediterranean diet make you live longer?
- Replies 0
In search of longevity and a vibrant life, diet often takes centre stage.
Understanding the relationship between what we eat and how long we live is more than just a passing interest—it's a key component of a healthy lifestyle.
A research has brought to light a compelling connection between the Mediterranean diet and reduced mortality risk, particularly among women.
The Mediterranean diet, according to The American Heart Association, derives from the dietary patterns observed among individuals residing along the Mediterranean Sea coastline.
In that area, people eat a lot of fruits, veggies, potatoes, beans, nuts, seeds, and whole grains. They mostly use olive oil for cooking.
They eat a bit of eggs, fish, and chicken, and don't have too many sweets. Their desserts are usually just fresh fruit.
‘This diet pattern is in stark contrast to the Standard American Diet, which is high in red meats and ultra-processed foods that tend to be high in sugar, refined carbohydrates, and unhealthy fats,’ Anne Danahy, RDN, a registered dietician and nutritionist, said.
A study published in the JAMA Network Open involved 25,315 initially healthy women, with an average age of 54 at the start, followed by participants for an average of 24 years.
The researchers analysed 33 blood biomarkers to assess various aspects such as inflammation, metabolism, insulin resistance, and body mass index (BMI).
During this study, 3,879 deaths occurred, including those from cardiovascular disease and cancer.
However, those who adhered to the Mediterranean diet had a lower risk of all-cause mortality of 23 per cent.
The benefits of the Mediterranean diet go beyond just the food on the plate. The study highlighted that women who followed this diet also tended to embrace a range of healthier lifestyle habits.
They consumed healthier foods and reduced processed meat intake, which led to lower body mass index measurements and improvements in cardiometabolic health.
‘Although this study doesn’t show cause and effect, it adds to the body of evidence that suggests the Mediterranean diet can promote better health and longevity,’ Danahy explained.
The researchers also suggested that the benefits may stem from improvements in cardiometabolic health and a reduction in inflammation.
‘That’s important because inflammation naturally increases with age (usually starting in your 40s). Inflammation is thought to be a root cause of chronic diseases like obesity, diabetes, heart disease, and cancer.’
‘It makes sense that any strategies to reduce age-related inflammation may prolong life and enhance your quality of life as you age,’ she added.
Tatiana Ridley, a holistic nutritionist at Healthylicious Bliss, recommended starting with education.
‘To start the Mediterranean food plan, consult with a healthcare professional for personalised guidance, then gradually incorporate Mediterranean-style meals into your routine,’ she said.
Ridley suggested learning about the key principles of the diet, consulting with a healthcare professional for guidance, and making changes to incorporate Mediterranean-style meals into your routine.
She also emphasised the importance of healthy fats like olive oil, eating a variety of fruits and vegetables, choosing whole grains, opting for lean proteins, including dairy in moderation, flavouring meals with herbs and spices instead of salt, and limiting processed foods and sugars.
The Mediterranean diet is not just a list of foods to eat and avoid; it's a lifestyle that focuses on balanced meals. A diet that doesn't feel restrictive because it's full of flavour and variety.
As you embark on your journey towards a cleaner lifestyle, let's take it to the next level by incorporating these five health secrets shared by precision medicine experts.
Have you tried incorporating elements of the Mediterranean diet into your meals? Share your experiences and favourite recipes with us in the comments below.
Understanding the relationship between what we eat and how long we live is more than just a passing interest—it's a key component of a healthy lifestyle.
A research has brought to light a compelling connection between the Mediterranean diet and reduced mortality risk, particularly among women.
The Mediterranean diet, according to The American Heart Association, derives from the dietary patterns observed among individuals residing along the Mediterranean Sea coastline.
In that area, people eat a lot of fruits, veggies, potatoes, beans, nuts, seeds, and whole grains. They mostly use olive oil for cooking.
The Mediterranean diet is renowned for its diverse and balanced nutrition. Credit: iStock
They eat a bit of eggs, fish, and chicken, and don't have too many sweets. Their desserts are usually just fresh fruit.
‘This diet pattern is in stark contrast to the Standard American Diet, which is high in red meats and ultra-processed foods that tend to be high in sugar, refined carbohydrates, and unhealthy fats,’ Anne Danahy, RDN, a registered dietician and nutritionist, said.
A study published in the JAMA Network Open involved 25,315 initially healthy women, with an average age of 54 at the start, followed by participants for an average of 24 years.
The researchers analysed 33 blood biomarkers to assess various aspects such as inflammation, metabolism, insulin resistance, and body mass index (BMI).
During this study, 3,879 deaths occurred, including those from cardiovascular disease and cancer.
However, those who adhered to the Mediterranean diet had a lower risk of all-cause mortality of 23 per cent.
The benefits of the Mediterranean diet go beyond just the food on the plate. The study highlighted that women who followed this diet also tended to embrace a range of healthier lifestyle habits.
They consumed healthier foods and reduced processed meat intake, which led to lower body mass index measurements and improvements in cardiometabolic health.
‘Although this study doesn’t show cause and effect, it adds to the body of evidence that suggests the Mediterranean diet can promote better health and longevity,’ Danahy explained.
Danahy suggested the Mediterranean diet can enhance health and longevity. Credit: iStock
The researchers also suggested that the benefits may stem from improvements in cardiometabolic health and a reduction in inflammation.
‘That’s important because inflammation naturally increases with age (usually starting in your 40s). Inflammation is thought to be a root cause of chronic diseases like obesity, diabetes, heart disease, and cancer.’
‘It makes sense that any strategies to reduce age-related inflammation may prolong life and enhance your quality of life as you age,’ she added.
Tatiana Ridley, a holistic nutritionist at Healthylicious Bliss, recommended starting with education.
‘To start the Mediterranean food plan, consult with a healthcare professional for personalised guidance, then gradually incorporate Mediterranean-style meals into your routine,’ she said.
Ridley suggested learning about the key principles of the diet, consulting with a healthcare professional for guidance, and making changes to incorporate Mediterranean-style meals into your routine.
She also emphasised the importance of healthy fats like olive oil, eating a variety of fruits and vegetables, choosing whole grains, opting for lean proteins, including dairy in moderation, flavouring meals with herbs and spices instead of salt, and limiting processed foods and sugars.
The Mediterranean diet is not just a list of foods to eat and avoid; it's a lifestyle that focuses on balanced meals. A diet that doesn't feel restrictive because it's full of flavour and variety.
As you embark on your journey towards a cleaner lifestyle, let's take it to the next level by incorporating these five health secrets shared by precision medicine experts.
Last edited:
