6 Ways the Mediterranean Diet Helps You Live Longer, According to a Dietitian

 

The Mediterranean diet commonly referred to as the "Med diet," is what many people view as the "gold standard" in terms of eating. This is because consuming a diet high in plants and using olive oil both consistently demonstrate how to enhance one's existing health and prevent the development of the majority of chronic diseases. Adopting a Mediterranean diet may potentially extend your life by years—up to ten years, according to a 2022 study that was published in PLOS Medicine.

The Global Burden of Disease research, which looked at causes of death, the incidence of 369 diseases and injuries, and 87 risk factors in more than 204 nations and territories, provided the meta-analysis results and data used in the Norwegian study. With the help of these variables, they developed a highly accurate model that determines a person's longevity based on their diet. The model was then used to estimate a person's lifetime when following the conventional American diet, and that estimate was then contrasted with the estimate for the same person when following a "optimal diet" that closely resembled the Mediterranean diet.

Check out the impact they found that eating a Mediterranean diet pattern has on one's longevity:

• An increase in life expectancy of 13.0 and 10.7 years in males and females, respectively, when adopted at age 20.

• An increase in life expectancy of 11.7 and 10.0 years for men and women, respectively, when adopted at age 40.

• An increase in life expectancy of 8.8 and 8.0 years for men and women, respectively, when adopted at age 60.

• An increase in life expectancy of 3.4 years for both sexes when adopted at age 80.

These excellent forecasts demonstrate the significant impact that eating has on health. But how exactly do these extra years result from eating a Mediterranean-style diet?

Experts concur that it's not just one particular food group, but rather the synergy of all the elements in the diet, including fiber, omega-3 fatty acids, antioxidants, and phytochemicals. Together, these elements contribute to better health and, more crucially, lower disease risk, which lengthens lifespan.

Here are 6 (of the many) ways that the Mediterranean diet helps you live longer. 

1. Reduces Risk of Heart Disease and Stroke

During the 1950s and 1960s, U.S. researchers were the first to notice the decreased risk of heart disease among residents of nations bordering the Mediterranean Sea, according to a review published in 2019 in Circulation Research. They looked at the conventional Mediterranean diet as a result of these findings. Research has shown for more than 60 years that following a Mediterranean diet dramatically lowers the risk of heart attack, stroke, and coronary artery disease. It's crucial to remember that the Mediterranean diet may be customized to fit your needs, preferences, and health situation regardless of where you live.

2. Minimizes the Effects of Stress and Quells Inflammation

Despite the paucity of trials in people, a 2018 study indicated that eating a Mediterranean-style diet may reduce inflammation brought on by stress. Your cortisol levels rise under stress, which causes inflammatory blood indicators to rise. This can intensify into an inflammatory storm, which can cause hormone abnormalities, oxidative damage from free radicals, and a weakened immune system that is more prone to illness.

3. Lowers Cancer Risk and Reoccurrence

The high concentration of antioxidants and anti-inflammatory chemicals in the diet, according to research published in Nutrients in 2019 as having a preventive impact against malignant cell mutations. These substances can also slow the expansion and spread of cancer cells. According to a 2022 article in Nutrients, a Mediterranean diet may also reduce the risk of mortality and recurrence for several cancers, including breast, colorectal, and prostate.

4. Prevents Type 2 Diabetes and Complications

The average lifetime is reduced by six years after receiving a type 2 diabetes (T2D) diagnosis as a result of complications and an elevated risk of heart disease. However, adherence to the Mediterranean diet reduces one's chance of having T2D by 20%, according to a 2020 study published in Nutrients. According to research, adopting the eating strategy can help people with T2D lower their risk of problems, lessen insulin resistance, and lower their HbA1c levels.

5. Slows Cognitive Decline

The Mediterranean diet appears to prevent age-related memory loss and cognitive decline, and those who closely followed the diet showed the greatest benefits. Even better, research reported in Nutrients in 2021 revealed that it may be advantageous for both people who have memory loss or dementia and those who don't. According to a 2021 study published in Neurology, closely following the diet may also lower the chance of age-related dementia developing into Alzheimer's disease.

6. Promotes Bone Density

A few smaller studies suggest that the Med diet reduces the anticipated bone and muscle loss brought on by age, hence preventing fragility later in life. The Endocrine Society revealed study findings at their annual meeting in 2018 that, in postmenopausal females, higher adherence to the Mediterranean diet was associated with higher bone density, better bone health, and greater muscle mass, regardless of hormone therapy, smoking history, and past or present exercise.