Women living longer due to Mediterranean diet, study reveals
For females seeking longevity, our research illustrates that following a Mediterranean dietary pattern could potentially reduce the risk of death by around 25% over more than a quarter century, bringing benefits for both cancer and cardiovascular mortality - the leading causes of death. The Mediterranean diet consists of basic, plant-centered cooking with emphasis on produce, whole grains, legumes, nuts, and seeds, while the intake of other fats such as butter is scarce. Avoid sugar and processed foods.
In this study, one's lifestyle mirroring the Mediterranean diet's principles was deemed a gauge for diet quality. Women who followed the diet most closely consumed more vegetables, fruits, legumes, and less meat and processed meats.
Although this study cannot directly correlate cause and effect, it aligns with various other research on the widely recognized healthfulness of the Mediterranean diet.
Dr. David Katz, a preventive and lifestyle medicine specialist who founded the nonprofit True Health Initiative, a coalition of global health experts advocating for evidence-based lifestyle medicine, sees the study as further evidence that a high-quality diet indeed had an impact on their lower risk of death.
Why women-centered studies are significant
With numerous accolades for the Mediterranean style of eating - lowering risks for breast cancer, dementia, depression, diabetes, high cholesterol, memory loss, and heart health - there's a paucity of specifics on how it affects women, particularly in the long run. Given that women differ from men in several ways - including distinct brain chemistry, heart size, and metabolic processes - gender-centered investigations are worthwhile.
Every culinary choice holds importance
The research, published in the JAMA Network Open on August 26th, involved a sampling of 25,315 healthy women who participated in the Women's Health Study. Researchers analyzed diet and collected blood and other biomarkers from 1993 to 1996. Women got a follow-up between 2018 and 2023.
The study uncovered that following the Mediterranean diet closely led to a 23% reduction in early death risk and cutting the risk of dying from cancer by 17% and cardiovascular disease by 20%.
"The more you follow a Mediterranean dietary pattern, the more benefits you'll see," said lead author Dr. Shafqat Ahmad, an associate professor of molecular epidemiology at Uppsala University in Sweden, in an email.
Each step closer to a commitment to the Mediterranean diet was associated with a 6% reduction in all-cause mortality and a 5% lower risk of dying from either heart disease or cancer.
By considering all the main aspects of a "real" Mediterranean diet, the study precludes instances of misrepresentation, such as using olive oil on French fries while claiming to follow the Mediterranean diet.
Starting your Mediterranean diet journey
Incorporating a Mediterranean style of eating may not be challenging. Begin by introducing more vegetable and legume dishes to your meals and making the most use of a wide variety of produce to obtain a broad spectrum of nutrients, phytochemicals, and fiber. Drizzle with herbs and extra-virgin olive oil.
Ramp up whole grain and fruit intake, while reserving nuts and seeds for garnishes or snacks because of their high calorie and fat content. Incorporate fish and other seafood, ideally up to twice a week. Obtain as much protein as possible from beans and legumes - commence with one bean-based meal per week and build up from there.
Incorporate cheese and yogurt daily to weekly in measured doses. Enjoy moderate amounts of chicken, pork, and eggs. Reserve sweets for celebrations, while satiating your sweet appetite with fresh and frozen fruit.
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Incorporating a Mediterranean diet can contribute to improved wellness, as the study found that adhering to its principles can reduce the risk of early death by 23%. Engaging in regular wellness practices, such as following a Mediterranean diet, is essential for maintaining overall health and longevity.
