Mediterranean lifestyle lowers risks of premature death and cancer
Stop chasing the lifespan, just focus on your health span instead. To enhance longevity, we need to improve our health through daily healthy eating habits. The Mediterranean way of life can help.
Creating a lifestyle of living a Mediterranean routine such as social interactions, plenty of rest, regular exercise, and a daily diet of whole foods including whole grains, fruits, and vegetables. Limiting your sugar and salt intake will benefit and reduce risks of premature death and cancer. In addition, prioritising your relaxation, physical activity and interaction with friends can also reduce the risk of severe heart attack or stroke. The UK Biobank project analysed data and observed for almost a decade from over 110,000 participants. These individuals, aged between 45 and 70 and originating from different parts of the UK, provided comprehensive information about their dietary and lifestyle habits. The project examined the consumption patterns of Mediterranean foods, dietary habits such as reducing sugar and salt intake, opting for healthier drinks, and other lifestyle practices including regular rest, exercise and socialising. Those who closely followed the Mediterranean lifestyle achieved a higher score. The project findings highlighted that those who adopted the Mediterranean lifestyle had a 30% lower mortality risk than those who did not. Also, there was a 28% reduced risk of dying from cancer. Maintaining regular relaxation, and physical activity including social interactions shows a reduced risk of dying from cardiovascular diseases.
What is a Mediterranean diet?
The Mediterranean diet is a dietary pattern inspired by the traditional eating habits of countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. It is renowned for its potential health benefits and is characterized by several key features.
First and foremost, the Mediterranean diet is rich in fruits and vegetables, providing essential vitamins, minerals, and fibre. Olive oil is the primary source of fat and is known for its heart-healthy monounsaturated fats. Whole grains, legumes, and nuts are staples, offering complex carbohydrates and protein.
Fish, particularly fatty fish like salmon and sardines, are consumed regularly, providing omega-3 fatty acids that promote cardiovascular health. Moderate consumption of poultry and dairy products, mainly in the form of yogurt and cheese, is also part of the diet.
Red meat and sweets are limited, reducing saturated fats and added sugars. Instead, herbs and spices are used to flavour dishes, reducing the need for excessive salt.
This dietary pattern is associated with various health benefits, including reduced risk of heart disease, stroke, and certain cancers. Additionally, it promotes weight management and supports overall well-being. The Mediterranean diet is not just about the foods consumed but also emphasizes a balanced and socially-centred approach to eating, encouraging shared meals and mindful enjoyment of food.
What are the benefits for Mediterranean diet?
The Mediterranean diet offers a multitude of health benefits. Its emphasis on fruits, vegetables, and whole grains provides essential vitamins, minerals, and fibre, promoting overall well-being. Olive oil, a primary fat source, contains heart-healthy monounsaturated fats. Regular consumption of fatty fish supplies omega-3 fatty acids, benefiting cardiovascular health and reducing inflammation. This diet may aid in weight management due to its balanced and filling nature. It's associated with a reduced risk of chronic diseases like heart disease, stroke, and type 2 diabetes. Additionally, the Mediterranean diet supports brain health, potentially reducing the risk of cognitive decline and Alzheimer's disease. Its social and cultural aspects encourage a balanced and enjoyable approach to eating.
Mediterranean diet linked to fewer signs of Alzheimer’s disease.
Research suggests that adhering to a Mediterranean diet is associated with a reduced risk of developing Alzheimer's disease and fewer signs of cognitive decline in individuals. This diet's emphasis on foods rich in antioxidants, such as fruits and vegetables, may help combat oxidative stress and inflammation, which are linked to Alzheimer's. The consumption of fish, a staple in the Mediterranean diet, provides omega-3 fatty acids that support brain health. Additionally, the diet's focus on healthy fats, like those found in olive oil, can improve blood flow to the brain. Overall, the Mediterranean diet appears to have a protective effect on cognitive function and may contribute to a lower risk of Alzheimer's disease.
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