- A study suggests that living a Mediterranean lifestyle could decrease the likelihood of death.
- Even if you don’t reside in the Mediterranean, you can still enjoy the benefits.
- Maintaining strong social connections plays a crucial role in this lifestyle.
According to a recent study, incorporating a Mediterranean lifestyle, even if you don’t reside in the Mediterranean, could significantly reduce your risk of death, including from cancer and cardiovascular disease.
The Mediterranean diet is widely regarded as the “gold standard” of healthy eating, emphasizing vegetables, fruits, whole grains, olive oil, fish, legumes, moderate wine consumption, and minimal intake of red meat, processed and fried foods, refined grains, sugar, and saturated fat.
However, a Mediterranean lifestyle encompasses more than just the diet. It involves savoring food while dining with loved ones, ensuring enough rest and sleep, fostering strong social connections, and regular exercise, as highlighted by the study published in Mayo Clinic Proceedings.
The study found that adults in the UK who embraced a Mediterranean lifestyle had a 29% lower risk of overall mortality and a 28% lower risk of dying from cancer compared to those who did not follow the lifestyle. Particularly, individuals who prioritized rest, exercise, and socializing with friends had a lower risk of cardiovascular disease-related death.
The researchers analyzed questionnaires from 110,799 participants aged 40 to 75, gathered as part of the UK Biobank population-based study. The participants were assessed based on their adherence to a Mediterranean-style diet, dietary habits, social connections, exercise routine, and resting habits.
Nine years later, 4,247 participants had passed away, with 2,401 deaths attributed to cancer and 731 to cardiovascular disease.
The study demonstrated that those who closely followed the Mediterranean lifestyle, particularly in the third category, experienced the lowest risk of mortality.
Dr. Mercedes Sotos-Prieto, the lead researcher and a nutrition epidemiologist at the Autonomous University of Madrid, Spain, along with being an adjunct professor at Harvard T. H. Chan School of Public Health, emphasized that the Mediterranean lifestyle embodies a traditional and culturally healthy way of living.
Sotos-Prieto suggested that individuals should strive to incorporate the Mediterranean lifestyle in a manner that aligns with their own cultural contexts.
The Importance of Eating Habits in addition to Food Choices
While the Mediterranean diet primarily consists of specific foods and cooking practices, such as using spices instead of excessive salt, the study indicates that the manner in which food is consumed is equally significant.
Meals are enjoyed with family and friends, emphasizing the conviviality and social aspect as key components of the Mediterranean lifestyle, as noted by Sotos-Prieto.
Staying active is also viewed through a communal lens, often involving shared activities like walks with friends.
Rest is also considered vital, with Mediterranean countries embracing short mid-afternoon naps or “siestas” and prioritizing six to eight hours of sleep each night.
Sotos-Prieto stated, “All these factors have been shown to be related to cardiovascular disease. However, this study assesses the association among all these factors as part of an all-encompassing Mediterranean Lifestyle index, providing a better understanding of their synergy and overall lifestyle.”
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