A groundbreaking study published on 29 May 2024, has revealed that closely following the Mediterranean diet can dramatically reduce the risk of early death in women by almost a quarter.
The findings, published in the journal JAMA Network Open[1], underscore the profound health benefits of this plant-based eating pattern.
The study, which followed over 25,000 women for 25 years, and those who most closely adhered to the Mediterranean diet had a 23% lower risk of dying compared to those who did not follow the diet.
The participants were initially healthy women with a mean age of 54 years, taking part in the ongoing Women's Health Study.
The study also revealed that women closely following the Mediterranean diet had a 17% lower risk of dying from heart disease and a 20% reduced risk of cancer mortality compared to those who did not adhere to the diet.
"Our research provides significant public health insight: even modest changes in established risk factors for metabolic diseases -- particularly those linked to small molecule metabolites, inflammation, triglyceride-rich lipoproteins, obesity and insulin resistance -- can yield substantial long-term benefits from following a Mediterranean diet," said lead author Shafqat Ahmad, an associate professor of epidemiology at Uppsala University Sweden.
Historically, women have been underrepresented in medical research, leading to gaps in understanding how various interventions, including diet, specifically impact women's health.
However, there are critical differences between men and women that highlight the need for dedicated studies. Women's unique biology, including hormonal changes throughout life, can influence their risk for various diseases.
For example, women are more likely than men to die from heart attacks, according to the British Heart Foundation. Women also have different risk factors and symptoms of heart disease compared to men.
Additionally, certain cancers, such as breast and ovarian cancer, predominantly affect women. Understanding how lifestyle factors like diet can reduce the risk of these diseases is crucial for promoting women's health.
By focusing specifically on women, this study provides valuable insights into how the Mediterranean diet can benefit this population, enabling healthcare providers to offer tailored recommendations that account for women's unique needs and risks.
The Mediterranean diet is rich in plant-based foods like fruits, vegetables, whole grains, legumes, nuts and seeds. Olive oil is the primary source of fat. The diet includes moderate amounts of fish, poultry, dairy and eggs, while limiting red meat, sugary foods and processed products.
According to the NHS, the Mediterranean diet is similar to the government's healthy eating advice outlined in the Eatwell Guide.
Key components include:
Eating plenty of fruit and vegetables
Getting protein from beans and pulses
Choosing whole grains
Using healthy fats like olive oil
Eating low to moderate amounts of dairy, eggs, fish and poultry
Limiting red meat and avoiding processed meat
Drinking plenty of water
By focusing on simple, whole foods and healthy fats, the Mediterranean diet provides an array of nutrients, antioxidants and anti-inflammatory compounds that promote optimal health.
Transitioning to a healthier lifestyle can seem daunting, but taking small, manageable steps can make a significant difference. Here are some practical tips:
Incorporate Physical Activity: Aim for 150 minutes of moderate-intensity exercise per week. Break this down into 30-minute sessions, five times a week. Simple changes like taking the stairs or walking during lunch breaks can add up.
Improve Your Diet: Focus on whole foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Cut back on processed foods, sugary drinks, and excessive red meat.
Quit Smoking: If you smoke seek support through smoking cessation programs, counselling, and nicotine replacement therapies.
Manage Stress: Incorporate stress-relieving activities like yoga, meditation, and deep breathing exercises into your daily routine.
Monitor Your Health: Regularly check your blood pressure, cholesterol, and blood sugar levels with the help of your healthcare provider.
1. Do I have to live in the Mediterranean to follow this diet?
No, you can adopt the Mediterranean eating style no matter where you live. It's about the dietary pattern itself rather than location.
2. Is the Mediterranean diet expensive?
While some ingredients like extra-virgin olive oil and fresh fish can be pricey, the Mediterranean diet relies heavily on affordable staples like beans, whole grains and in-season produce. Limiting meat consumption can also help balance costs.
3. Will I lose weight on the Mediterranean diet?
The Mediterranean diet is considered one of the healthiest ways to lose weight and maintain a healthy body. Its emphasis on whole, unprocessed foods and healthy fats promotes satiety and balanced energy intake.
4. Is the Mediterranean diet difficult to follow?
Transitioning to the Mediterranean way of eating may take some adjustment, but many find the diverse flavours and flexibility of the diet quite easy to stick with long-term. Simple swaps like choosing olive oil over butter or eating more seafood can go a long way.
The latest research adds to the already compelling evidence that the Mediterranean diet is a powerful tool for promoting longevity and reducing chronic disease risk, especially in women.
Making this healthy eating pattern part of your lifestyle is an investment in lifelong health and vitality.
This article is for general information only and is not intended to treat or diagnose medical conditions. If in doubt please check with your GP first.
References:
[1]Mediterranean Diet Adherence and Risk of All-Cause Mortality in Women.JAMA Netw Open. 2024;7(5):e2414322. doi:10.1001/jamanetworkopen.2024.14322
[2]NHS: Eatwell guide
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