Mediterranean Diet With Exercise Reduces Body Fat Says New Study

Benefits Of Mediterranean Diet With Olive Oil For Older Adults: New Research

The Synergistic Health Boost of Exercise, The Mediterranean Diet, and Extra Virgin Olive Oil

In the quest for optimal health and longevity, merging exercise with a nutritious diet is a well-trodden path. Yet, when this path includes the Mediterranean diet, accentuated with the golden touch of extra virgin olive oil (EVOO), it becomes a highway to wellness, especially for health enthusiasts, older adults, and nutrition seekers. This blog post explores the multifaceted benefits of this powerful trio.

Benefits of The Mediterranean Diet For Older Adults

Older adults who follow the Mediterranean Diet while exercising up to six days a week gained muscle and lost body fat for the long term, according to new research.

The findings add weight to multiple previous findings which support the benefits of following The Mediterranean Diet, including healthy fats like extra virgin olive oil, when looking to reduce body fat.

The new study, published in the journal JAMA Network Open, examined one- and three-year results in a subpopulation of 1,521 people who underwent scans to determine levels of visceral abdominal fat.

Older people who followed a lower-calorie Mediterranean diet and minimally exercised up to six days a week gained muscle and lost a significant amount of body fat by the end of a year and kept much of it off for three years.

Commenting on the study for CNN, Dr. David Katz, a specialist in preventive and lifestyle medicine, who was not involved in the study said:

“This study demonstrates that a calorie-controlled Mediterranean diet plus exercise does not simply produce weight loss; it results in a redistribution of body composition from fat to muscle,”

In addition to a loss of overall body fat, participants in the study lost dangerous visceral belly fat, which could lead to diabetes, heart disease and stroke.

“This study confirms that we can profoundly change our metabolic status,” said leading nutrition researcher Dr. Walter Willett, a professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health and professor of medicine at Harvard Medical School in Boston, who was not involved in the study.

“We now need to provide a supportive environment and resources to help people make this shift because this will benefit both individuals and society as a whole.”

Dr. Walter Willett, Harvard Medical School in Boston

Clinical Trials Study How Diet And Exercise Reduces Cardiovascular Risk

The recent JAMA Network Open research is part of an eight-year randomized clinical trial in Spain, with 23 research centers testing how diet and exercise can reduce cardiovascular risk in men and women between the ages of 55 and 75. All of the 6,874 participants in the trial were overweight or obese and had metabolic syndrome — high blood pressure, high blood sugar, altered cholesterol and excess fat around the waist.

The Mediterranean Diet: A Fountain of Nutritional Wealth

The Mediterranean diet, inspired by the eating habits of countries bordering the Mediterranean Sea, is celebrated for its heart-healthy and longevity-promoting benefits. It emphasizes fruits, vegetables, whole grains, legumes, nuts, and seeds, with extra virgin olive oil as its primary source of fat. This diet also includes moderate amounts of fish and poultry and minimal red meat and dairy products. The focus on plant-based foods and healthy fats makes the Mediterranean diet a beacon of balanced nutrition.

The Role of Extra Virgin Olive Oil

Extra virgin olive oil, a staple of the Mediterranean diet, is lauded for its high content of monounsaturated fats and antioxidants. These components are instrumental in reducing inflammation and oxidative stress, lowering the risk of chronic diseases such as heart disease, type 2 diabetes, and certain cancers. EVOO also plays a crucial role in enhancing the absorption of fat-soluble vitamins (A, D, E, and K) found in other components of the Mediterranean diet, thereby maximizing their nutritional benefits.

The Synergy Between Exercise, The Mediterranean Diet, and EVOO

Regular physical activity is a pillar of a healthy lifestyle, known for its myriad benefits, including improved cardiovascular health, enhanced mood, weight management, and reduced risk of chronic diseases. Exercise stimulates the body’s systems in a way that can complement and amplify the benefits of a healthy diet.

When exercise is combined with the Mediterranean diet and extra virgin olive oil, the health benefits are not just additive; they’re synergistic. Here’s how this powerful combination works to amplify health and wellness:

Enhanced Cardiovascular Health

Both the Mediterranean diet and regular exercise are independently known for their cardiovascular benefits. Together, they work to lower blood pressure, improve cholesterol levels, and reduce the risk of heart disease. The anti-inflammatory and antioxidant properties of EVOO further protect the heart and blood vessels.

Other Benefits of The Mediterranean Diet For Older Adults

Older adults who follow the Mediterranean Diet while exercising up to six days a week gained muscle and lost body fat for the long term, according to new research.

The findings add weight to multiple previous findings which support the benefits of following The Mediterranean Diet, including healthy fats like extra virgin olive oil, when looking to reduce body fat.

The new study, published in the journal JAMA Network Open, examined one- and three-year results in a subpopulation of 1,521 people who underwent scans to determine levels of visceral abdominal fat.

Older people who followed a lower-calorie Mediterranean diet and minimally exercised up to six days a week gained muscle and lost a significant amount of body fat by the end of a year and kept much of it off for three years.

Commenting on the study for CNN, Dr. David Katz, a specialist in preventive and lifestyle medicine, who was not involved in the study said:

“This study demonstrates that a calorie-controlled Mediterranean diet plus exercise does not simply produce weight loss; it results in a redistribution of body composition from fat to muscle,”

In addition to a loss of overall body fat, participants in the study lost dangerous visceral belly fat, which could lead to diabetes, heart disease and stroke.

“This study confirms that we can profoundly change our metabolic status,” said leading nutrition researcher Dr. Walter Willett, a professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health and professor of medicine at Harvard Medical School in Boston, who was not involved in the study.

“We now need to provide a supportive environment and resources to help people make this shift because this will benefit both individuals and society as a whole.”

Improved Metabolic Health

The combination of exercise and the Mediterranean diet can significantly improve insulin sensitivity and glucose metabolism, reducing the risk of type 2 diabetes. The healthy fats in EVOO also contribute to better blood sugar control, making this trio particularly beneficial for metabolic health.

Cognitive Benefits

Individuals can enjoy the rich flavours and nutritional benefits of the Mediterranean diet, enhanced by the golden goodness of extra virgin olive oil, all while staying active to unlock the full spectrum of health benefits. Together, these elements form a blueprint for a life filled with vitality and longevity. Emerging research suggests that the Mediterranean diet, especially when rich in EVOO, may protect against cognitive decline. When paired with exercise, which is also known to boost brain health, this combination may offer potent protection against age-related cognitive impairments.

Bone Health

The Mediterranean diet provides essential nutrients for bone health, such as calcium, magnesium, and vitamin K. Exercise, especially weight-bearing activities, stimulates bone formation. The polyphenols in EVOO may also play a role in preserving bone density, making this combination beneficial for maintaining strong bones into older age.

The Mediterranean Diet And Reduction of Fat

Exercise, particularly resistance training, helps build muscle and improve body composition, while the Mediterranean diet supports weight management through its emphasis on whole, nutrient-dense foods. The inclusion of EVOO can enhance satiety, helping to prevent overeating and promote a healthy weight.

Studies have shown that a combination of a healthy diet and regular exercise can lead to significant reductions in dangerous abdominal fat, helping to lower the risk of chronic diseases like heart disease, type 2 diabetes, and certain cancers.

And with its emphasis on fresh fruits and vegetables, whole grains, lean protein, and healthy fats like extra virgin olive oil, the Mediterranean Diet is a delicious and sustainable way to get all the nutrients you need for a long and healthy life. It’s never too late to adopt a healthy lifestyle, and the Mediterranean Diet is a delicious and nutritious option to consider. So why not give it a try and see for yourself what this ancient diet can do for your health?

Exploring The Link Between Extra Virgin Olive Oil And Longevity

Extra Virgin Olive Oil is a key part of a healthy diet for older adults. It’s not just an ingredient for cooking, but a superfood that can deliver numerous health benefits.

According to multiple studies, the consumption of extra virgin olive oil can prevent heart disease, cancer, and memory decline. As we age, it’s crucial to maintain a healthy weight, and extra virgin olive oil can help achieve that. It contains healthy fats that keep you full for longer, reducing the urge to snack on unhealthy foods. Incorporating extra virgin olive oil into your daily diet is easy and delicious – drizzle it over salads, dip bread in it, or use it for sautéing vegetables. Aging gracefully means taking good care of your body, and eating a nutritious and balanced diet that includes extra virgin olive oil can help you achieve that.

Another study, published in the Journal of the American College of Cardiology, analysed the diet of around 90,000 men and women over a 28-year period. None of them had heart or circulatory disease or cancer at the outset. Every four years they were asked how often they ate specific foods. 

Researchers found those who consumed the most olive oil (more than half a tablespoon a day) were less likely to die from any cause, including heart disease or stroke, cancer, lung disease and neurodegenerative disease (such as Alzheimer’s disease or vascular dementia).

After adjusting for other factors, the people who ate the most olive oil had a 19 per cent lower risk of dying from cardiovascular causes such as heart disease or stroke, compared with the people who ate the least olive oil. The biggest effect was seen in neurodegenerative disease deaths (29 per cent lower risk in people who ate most olive oil). For respiratory disease the risk was 18 per cent lower and for cancer it was 17 per cent lower.

The study also found substituting 10 grams a day (just over a tablespoon) of fats such as margarine, butter, mayonnaise and dairy fat with the equivalent amount of olive oil was also associated with a lower risk of death.

Although this kind of study can’t prove cause and effect, the researchers said there are potential reasons why olive oil might reduce death risk from such a range of diseases. Olive oil contains monounsaturated fat and specific plant compounds, which may have a positive effect on blood pressure and cholesterol levels, as well as having anti-inflammatory and anti-carcinogenic properties, and encouraging healthy gut bacteria.

For further information on the health benefits of extra virgin olive oil why not browse through our multiple news blogs here.