A recent study published in Mayo Clinic Proceedings has shed light on the potential benefits of adopting a Mediterranean lifestyle, showing a significant reduction in the risk of all-cause and cancer-related mortality. The Mediterranean lifestyle encompasses various factors such as diet, eating habits, rest, and physical exercise. Interestingly, the study suggests that these health advantages can be replicated beyond the Mediterranean region.
The Mediterranean lifestyle has long been lauded for its positive impact on heart health, as well as its potential protective effects against cancer. However, researchers have questioned whether these benefits are exclusive to the Mediterranean geography.
The lead researcher, a nutrition epidemiologist, explained that the study adds to existing literature by highlighting the combined and stronger role played by components of the Mediterranean lifestyle beyond just diet. These factors appear to lower the risk of mortality, cancer, and cardiovascular disease, not only in Mediterranean countries but also in non-Mediterranean regions.
To conduct the study, researchers analysed data from a large population-based study spanning England. The cohort included individuals aged 40 to 75, with a follow-up period of nine years. Using a scoring system called MEDLIFE, researchers assessed participants’ adherence to the Mediterranean lifestyle across three main categories: diet, eating habits, and physical and social habits.
The Mediterranean diet is characterised by high consumption of fruits, vegetables, whole grains, healthy fats (such as olive oil), and lean protein, mostly fish. Eating habits associated with the region include limited salt and sugar intake, reduced exposure to processed foods, and moderate consumption of red wine. Social factors encompass socialising with friends during meals, participating in collective sports, minimising sedentary activities, and incorporating napping into daily routines.
By collecting self-reported data on diet and physical activity, researchers were able to gauge participants’ adherence to the Mediterranean lifestyle. Results showed that individuals with the highest adherence experienced the greatest protective benefits compared to those with lower adherence levels. Specifically, high adherence was associated with a 29% lower risk of all-cause mortality and a 28% lower risk of cancer-related mortality. Interestingly, for every two-point increase in a participant’s MEDLIFE score, there was a 9% reduction in the risk of both all-cause and cancer-related mortality.
Experts in the field find the study’s findings unsurprising. The Mediterranean diet has consistently proven effective in reducing the incidence of chronic conditions. The diet’s emphasis on nutrient-dense foods rich in polyphenols and flavonoids contributes to its protective role against conditions like cancer.
While previous research has highlighted the health benefits of the Mediterranean diet, questions have arisen regarding its applicability outside the Mediterranean region.
For those interested in incorporating elements of the Mediterranean lifestyle into their own lives, experts offer some simple tips. They suggest opting for nutrient-dense alternatives such as vegetables and hummus or mixed nuts instead of chips. Additionally, aiming to include foods from five different colour groups each day ensures a variety of nutrients. Increasing fibre intake and incorporating more whole grains into one’s diet are also beneficial steps. Lastly, experts advise limiting consumption of processed red meat, sugar, and refined grains.
This recently published study provides further evidence supporting the notion that adhering to a Mediterranean lifestyle is associated with a significant reduction in all-cause and cancer-related mortality risks. Moreover, it suggests that individuals outside the Mediterranean region can adapt their diet and exercise habits to mirror this lifestyle and enjoy its health benefits.
