Benefits Of Mediterranean Diet For Older Adults: New Research
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.”
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 And Reduction of Fat
As we age, it can become more difficult to maintain a healthy weight and lower body fat. The Mediterranean Diet has long been praised for its many health benefits, including the reduction of visceral fat in older adults.
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.