A Lifestyle, Not a Diet—Discover the Benefits of the Mediterranean Diet for Healthy Aging.

Healthy aging is a cherished aspiration for us women and the pressure of trying to slow down the inevitable process is real.

We know what sort of matters: keeping good skincare and sleep routines, no smoking, not too much alcohol, keeping active, avoiding stress, and we’ve heard about the benefits of keeping a healthy diet countless of times. 

We are also constantly being bombarded to follow fad diets. These come through various sources, including media, celebrities, and even some self-proclaimed health gurus. They repeatedly promote quick-fixes, advertise promises of rapid weight loss or other health benefits - and often without much consideration given to them being sustainable or even their long-term implications. 

Imagine therefore following a ‘diet’ that is more a lifestyle that also encompasses a broader perspective on health, emphasizing the enjoyment of food, cultural traditions, social connections, physical activity, and long-term wellbeing. This is precisely what the Mediterranean diet offers: a holistic approach that also brings us the joy of savouring delicious meals, one that goes beyond mere dietary guidelines and offers a sustainable approach to nourishing the body to thrive.  

The Origins of the Mediterranean Diet

In our bid to stay healthy, the Mediterranean Diet has certainly captivated the world with its numerous health benefits. It is however not a new, fad diet, it is a nutritional model so universally appreciated that belongs to the 21 countries bordering the Mediterranean Basin. However, the Mediterranean Diet is based primarily on the traditional cuisines of Italy, Greece, Spain, and southern France, excluding those of the Eastern European, Middle Eastern, and African countries in the region.

Deriving from the Greek word “diaita”, meaning lifestyle, way of life, it is a social practice based on all those countries that differ in culture, but which encompasses their knowledge, traditions, harvesting, fishing, conservation, processing, preparation, cooking and the way food is consumed. Ancient Greece was after all referred to as the cradle of the Mediterranean food tradition, with the “eternal trinity” wheat, olive oil and wine - the very essence of the country’s traditional agricultural and dietary regime. It was also enriched by a culture of gathering and sharing to eat, not only restricted to celebrations or special occasions.

Major Research Findings

In 1948, the Rockefeller foundation commissioned an American social scientist by the name of Leland Allbaugh, to conduct a seven-month study on the Greek island of Crete. Back then it wasn’t a popular holiday destination, it was an island that had one of the lowest incomes in Greece, but his research concluded that their inhabitants still had surprisingly good local nutrition, and the men had extremely low rates of chronic Western diseases. 

In 1953 Allbaugh published his findings in his 572-page book "Crete, a case study of an underdeveloped area". He observed that with the geography and other features of the island, the inhabitants' food pattern and habits were extremely well adapted to their natural and economic resources as well as their needs. He describes Cretan diets at the time as rich in "olives, cereal grains, pulses, wild greens and herbs, and fruits" with "limited quantities of goat meat and milk, game, and fish" and "swimming in olive oil” (1. Albaugh et all). Albaugh also highlighted cancer and heart disease caused almost three times as many deaths proportionally in the United States compared to Crete.

The Mediterranean diet’s “discovery” can also be traced to physiologist and researcher Ancel Keys and his biochemist wife, Margaret Keys. They travelled to Naples, Italy in 1951 and started to conduct some experimental surveys of blood pressure, blood cholesterol and diet. 

In 1957 they began the largest epidemiological study in history, known as the "Seven Country Study". The impressive study followed in total 12,763 males, between 40–59 years old and who were enrolled as 16 cohorts, in seven countries: USA, Finland, The Netherlands, Italy, Yugoslavia (Croatia and Serbia), Greece, and Japan. Today this study is recognized as being invaluable for having discovered the beneficial qualities of the Mediterranean Diet and the Keys initial hypothesis proved correct: diet and lifestyle have a direct effect on our health, including cardiovascular health, the Mediterranean Diet being particularly useful in prolonging life (2. Ancel Keys).

Food Sources to Nourish your Body and Soul

When it comes to nourishing our bodies and promoting optimal health, the Mediterranean diet stands as an excellent example. Their dietary pattern emphasizes whole, unprocessed foods, and places a strong emphasis on fresh, local, and seasonal ingredients. Unlike modern diets filled with highly processed foods and artificial additives, the Mediterranean diet encourages a return to the basics of eating real, wholesome foods which focusses on making nutrient-dense choices and incorporating a variety of plant-based foods.

This approach fosters a healthy attitude towards food, allowing women to nourish their bodies while enjoying the pleasures of eating. The social aspect of the Mediterranean diet, with its focus on shared meals and gathering with loved ones, enhances the sense of connection and overall satisfaction with life.

The list below is not exhaustive, but it provides a good overview of the diverse range of foods which are integral to the Mediterranean diet. Including some of these foods in your daily meals can contribute to a well-rounded and nutrient-rich diet that supports overall health.

Fresh fruits: Apples, oranges, berries, grapes, melons, and more are rich in vitamins, minerals, and antioxidants. They provide essential nutrients, promote hydration, support immune function, and help reduce the risk of chronic diseases.

Vegetables: Tomatoes, cucumbers, spinach, kale, broccoli, peppers, and others are packed with fibre, vitamins, and minerals. They contribute to overall health, support digestion, provide antioxidants, and may reduce the risk of heart disease and certain cancers.

Whole grains: Brown rice, quinoa, oats, barley, whole wheat bread and pasta are high in fibre, providing sustained energy and promoting digestive health. They also contain essential nutrients, including B vitamins, magnesium, and antioxidants.

Legumes: Chickpeas, lentils, beans, and peas are excellent sources of plant-based protein, fibre, and essential minerals. They promote satiety, help maintain stable blood sugar levels, and support heart health.

Nuts and seeds: Almonds, walnuts, cashews, chia seeds, flaxseeds, and sesame seeds are rich in healthy fats, fibre, and antioxidants. They provide a good source of plant-based protein, support brain health, and may reduce the risk of heart disease.

Healthy Fats: The diet includes healthy fats, particularly from sources like olive oil, avocados, and nuts. Eating predominantly monounsaturated and polyunsaturated fats, which have been shown to have positive effects on heart health, inflammation, brain function and provide antioxidant benefits. 

Keep in mind that olive oil has a lower smoke point (190–207°C) compared to some other oils. It can still be used as cooking oil but higher temperatures degrade the beneficial compounds in oil and harmful substances can form. It is a key component of the Mediterranean diet, especially as a dressing for salads and vegetables. 

Fish and seafood: Salmon (preferably wild!), sardines, mackerel, shrimp, and shellfish are excellent sources of omega-3 fatty acids. These are beneficial for heart and brain health. They also provide high-quality protein and essential minerals like selenium and iodine.

Moderate Meat Consumption: The Mediterranean Diet encourages moderate consumption of poultry as sources of lean protein. Chicken and turkey are lean sources of protein and provide essential nutrients like iron and zinc. 

Limit Red Meat consumptions as well as Saturated Fat: Red meat and saturated fats are limited in the Mediterranean Diet; the focus is instead on plant-based protein sources like legumes and nuts. This approach helps reduce the intake of saturated fats, which are linked to an increased risk of heart disease and other health problems.

Eggs: Consumed in moderation, eggs are a good source of protein, vitamins, and minerals. They provide important nutrients like vitamin D, vitamin B12, and choline, which support various bodily functions.

Dairy products: Greek yogurt, cheese, and occasional consumption of milk are part of the Mediterranean diet. They are sources of calcium, protein, and vitamins like vitamin D and vitamin B12. Opting for low-fat or reduced-fat options can help manage saturated fat intake.

Herbs and spices: Basil, oregano, rosemary, garlic, cinnamon, and turmeric are commonly used in Mediterranean cuisine. These herbs and spices add flavour to dishes while providing antioxidant and anti-inflammatory properties that contribute to overall health.

12 Health Benefits of the Mediterranean Diet 

1. Heart health: The Mediterranean diet is associated with a reduced risk of heart disease, high blood pressure, and stroke. The emphasis on healthy fats, fruits, vegetables, whole grains, and lean proteins contributes to better cardiovascular health.

   
   

2. Brain health: The diet's focus on fish rich in omega-3 fatty acids, fruits, vegetables, and whole grains provides essential nutrients for brain health. Research suggests that following the Mediterranean diet may help protect against cognitive decline and reduce the risk of Alzheimer's disease.

   
   

3. Reduced inflammation: The diet's emphasis on whole, unprocessed foods and anti-inflammatory ingredients like olive oil and fatty fish helps reduce chronic inflammation in the body. This can contribute to a lower risk of chronic diseases such as diabetes, obesity, and certain cancers.

   
   

4. Weight management: The Mediterranean diet is not restrictive and focuses on wholesome, nutrient-dense foods. It promotes portion control and a balanced intake of carbohydrates, proteins, and healthy fats, which can aid in weight management and prevent weight gain.

   
   

5. Improved digestion: The diet's high fibre content from fruits, vegetables, whole grains, and legumes promotes a healthy digestive system, regular bowel movements, and supports gut health.

   
   

6. Antioxidant-rich: The abundance of fruits, vegetables, nuts, and seeds in the Mediterranean diet provides a wide array of antioxidants. These compounds help protect cells from damage caused by free radicals and may reduce the risk of chronic diseases and ageing-related conditions.

   
   

7. Bone health: The Mediterranean diet includes foods rich in calcium, such as dairy products and leafy greens. These contribute to optimal bone health and help prevent osteoporosis and fractures in ageing women.

   
   

8. Longevity: Following the Mediterranean diet has been associated with increased lifespan and a lower risk of age-related diseases. The combination of a balanced diet, regular physical activity, and a focus on overall well-being promotes healthy ageing and vitality.

   
   

9. Mental well-being: The diet's emphasis on whole foods, healthy fats, and nutrients like omega-3 fatty acids, vitamins, and minerals supports mental well-being. 

   
   

10. Cognitive support: It may reduce the risk of depression, anxiety, and improve overall mood and cognitive function it may even help reduce the risk of Alzheimer's disease. Include foods rich in omega-3 fatty acids, vitamins B and E, and folate to support brain health. Fatty fish like salmon, walnuts, flaxseeds, spinach, and kale are excellent choices. 

    
    

11. Sustainability: The Mediterranean diet is not just a short-term diet plan but a sustainable way of eating. It promotes enjoyment of food, mindful eating, and encourages a balanced lifestyle, which can be maintained in the long term.

    
    

12. Social connection: The Mediterranean diet encourages shared meals and gathering with loved ones. By prioritizing social connection during meals, women can foster a sense of community and strengthen relationships, contributing to emotional well-being and overall happiness.

We hope that this blog highlighted what profound impact the Mediterranean Diet can have and that it offers more than just physical nourishment. With its abundant array of colourful fruits and vegetables, heart-healthy fats, lean proteins, and whole grains, this lifestyle not only nourishes our bodies but also nurtures our souls. 

Let’s all savour every delicious bite as we continue on our healthy aging journey with vibrancy, and a zest for life!

References

1. Allbaugh, L. G. Crete: A Case Study of an Underdeveloped Area . Princeton, NJ: Princeton University Press, 1953.

2. Ancel Keys, Seven Countries: A multivariate analysis of death and coronary heart disease, Cambridge, Mass.: Harvard University Press, 1980

Further Sources

• C Alarcón de la Lastra 1, M D Barranco, V Motilva, J M Herrerías,

 Mediterranean diet and health: Biological importance of olive oil.(PMID: 11472248)

• Sofi, F. et al. (2010). Adherence to Mediterranean diet and health status: Meta-analysis. British Medical Journal (- bmj.com), 2008.