Mediterranean diet and lifestyle linked to lower cancer and death risk
Mediterranean diet and lifestyle linked to lower cancer and death risk
The Mediterranean Lifestyle: A Recipe for Health and Happiness
What is a Mediterranean lifestyle, and why might it help to lower death and cancer risk? A new study has shown that a Mediterranean diet is not only beneficial for those living near the Mediterranean Sea but also for individuals worldwide. This study analyzed data from participants living in the United Kingdom, shedding light on the health benefits associated with the Mediterranean lifestyle.
The Mediterranean Diet: More Than Just Food
The Mediterranean diet is a primarily plant-based diet, with a smaller emphasis on animal proteins compared to Western diets. Research conducted in the Mediterranean region has consistently demonstrated the positive effects of this diet on health. However, this recent study focused on individuals living in the United Kingdom, outside of the Mediterranean area.
The study, published in Mayo Clinic Proceedings, examined the adherence to the Mediterranean diet and lifestyle of 110,799 participants in the UK Biobank cohort. The researchers used the MEDLIFE index, a questionnaire-based tool, to assess diet, habits, and overall health. The study followed these individuals, aged between 40 and 75, from 2009 to 2021, excluding those with preexisting cardiovascular disease and cancer.
Unraveling the Mediterranean Lifestyle
Participants’ adherence to the Mediterranean lifestyle was evaluated based on three distinct “blocks”:
- Consumption of foods typical of a Mediterranean diet.
- Following Mediterranean eating habits.
- Engaging in activities associated with Mediterranean cultures, such as adequate physical activity, rest, social contact, and conviviality.
Each block individually contributed to a reduced risk of mortality. However, the most substantial reduction in cancer and all-cause mortality was associated with block three. This highlights the significance of not only the Mediterranean diet but also the overall lifestyle and attitude towards eating.
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Lifestyle Habits: Beyond Nutrition
Mediterranean dietician Conner Middleman emphasizes that a Mediterranean lifestyle encompasses much more than just food. According to Middleman, following a Mediterranean lifestyle means slowing down, enjoying life, spending time with others, managing stress, and being physically active in joyful ways. Cardiology dietician Michelle Routhenstein adds that prioritizing rest, leisurely socialization, and regular physical activity can decrease stress hormones and improve overall health.
Embracing the Mediterranean Way of Eating
While the Mediterranean lifestyle extends beyond nutrition, the Mediterranean diet remains a crucial component. The foods included in the Mediterranean diet offer significant health benefits, including antioxidant and anti-inflammatory properties. Fruits, vegetables, legumes, nuts, olive oil, and whole-grain carbohydrates are staples of this diet. On the other hand, it is essential to limit consumption of dairy, large portions of meat, and alcohol.
Tips for Adopting a Mediterranean-Style Diet
Following a Mediterranean-style diet does not require access to Mediterranean-grown foods. Nutrition experts suggest simple yet delicious meals that align with this dietary pattern. For instance, a Mediterranean-style dinner could consist of 4 ounces of salmon seasoned with paprika, garlic, and lemon, accompanied by a generous side of asparagus and a baked potato. Alternatively, one can enjoy a classic roast chicken with roasted mixed vegetables and a homemade chocolate pudding made with nut milk.
Conveniently, many supermarkets offer a variety of ready-washed vegetables and fruits that can form the basis of a Mediterranean dish. When dining out, choosing restaurants that prioritize both nutrition and taste is recommended. Additionally, numerous international cuisines, such as Thai, Chinese, Mexican, Italian, and Japanese, offer options that align with the Mediterranean diet.
A Mediterranean Lifestyle: A Recipe for Health and Happiness
The Mediterranean lifestyle encompasses more than just food. It encourages individuals to savor meals, prioritize social connections, engage in physical activities that bring joy, and make time for rest and relaxation. This holistic approach to health has demonstrated significant benefits, including a reduced risk of mortality and cancer.
So, let’s take a cue from the Mediterranean way of living and embrace a lifestyle that blends nourishing foods, meaningful connections, and joyful activities. By adopting a Mediterranean-inspired approach, we can enhance our overall well-being and create a recipe for a healthier and happier life.
