Benefits of the Mediterranean Diet People who:
- Adhere to the principles of the Mediterranean diet rich in olive oil, fish and seafood (sources of Omega-3 EPA/DHA), fruits, vegetables, and whole grains.
- Maintain healthy eating habits, such as limiting salt, simple sugars, refined foods, and highly processed foods.
- Embrace habits that promote adequate rest, physical activity, and socialization.
Have a lower risk of mortality from any health cause, including cancer.
What do scientific studies say about the Mediterranean diet? Scientists analyzed the habits of 110,799 individuals aged 40-75 (data from the UK Biobank) in a population study in England, Wales, and Scotland. The Mediterranean Lifestyle (MEDLIFE) index was used. Participants were asked to provide information about their lifestyle in three categories:
- Mediterranean food consumption
Consumption of food that is part of the Mediterranean diet.
- Mediterranean eating habits
Adherence to habits and practices related to meals, including reducing salt and excess sugar.
- Physical activity, rest, and social habits
Adherence to lifestyle habits, including attention to sleep/rest, exercise, and spending time with friends.
Each item in the three categories was then assessed and added together, with the higher the sum, the higher the index associated with "living in a Mediterranean style."
Importantly, to examine the participants' health status, researchers continued their analysis nine years later. Among the studied population, 4,247 individuals died from various health reasons, 2,401 due to cancer, and 731 due to cardiovascular diseases. Researchers observed a reverse relationship between adherence to the Mediterranean lifestyle and the risk of death. Participants with higher MEDLIFE scores had a 29% lower risk of death from any cause and a 28% lower risk of death from cancer compared to those with lower MEDLIFE scores.
The lifestyle category "physical activity, rest, and social habits, and social openness" was most strongly associated with a decrease in overall mortality risk (from various causes) and was additionally particularly linked to a lower risk of mortality from cardiovascular diseases.
