Study Links Extra Virgin Olive Oil Fuelled Mediterranean Diet With Reduced Multiple Sclerosis Disability Risks

Link Between Health Benefits Of Mediterranean Diet With Extra Virgin Olive Oil For Those Living with MS

Research Shows Benefits of Olive Oil Fuelled Mediterranean Diet For MS Patients

Living with Multiple Sclerosis (MS) can be a daily challenge, but the right diet can make a world of difference. Enter the Mediterranean diet, enhanced with the golden elixir of extra virgin olive oil. This blog post will explore how this powerful combination can offer significant health benefits for those living with MS and provide practical insights to help you incorporate these foods into your daily routine.

New research has shown that consuming The Mediterranean Diet regularly can be linked to improvements in MS-related symptoms and disability.

According to the study, published October 13 in Multiple Sclerosis Journal, People with multiple sclerosis who followed a Mediterranean diet were more likely to experience less disability than people who did not.

The findings, reviewed in an article on Everydayhealth.com, add to the accumulating evidence that diet is important in MS, says the lead author, Ilana Katz Sand, MD, an associate professor of neurology at the Icahn School of Medicine and a neurologist at Mount Sinai in New York City.

“After rigorously controlling for demographic and health-related factors, we noted a significant association between Mediterranean diet score and objectively captured disability in people with MS.”

Ilana Katz Sand, MD

Speaking to Everydayhealth, Mary Rensel, MD, an assistant professor of medicine and the director of pediatric multiple sclerosis and wellness at the Mellen Center of the Cleveland Clinic in Ohio, who was not part of the research, said:

“This study does help confirm what we’ve suspected from previous literature — that a person’s particular level of adherence to the Mediterranean diet seems to matter for outcomes of MS,”

Mary Rensel, MD

The Impact of The Mediterranean Diet on MS Symptoms

While diet alone cannot cure MS, it can play a significant role in managing symptoms and improving quality of life. Here’s how the Mediterranean diet, with its emphasis on extra virgin olive oil, can help:

Improved Energy Levels

A balanced diet rich in nutrients can help improve energy levels, a common issue for many MS patients. The Mediterranean diet provides a steady supply of energy through healthy fats, proteins, and complex carbohydrates.

Better Cognitive Function

MS can affect cognitive function, making it harder to concentrate and remember things. The antioxidants and healthy fats in the Mediterranean diet can support brain health, potentially improving cognitive function.

Enhanced Mobility

Inflammation can exacerbate mobility issues in MS patients. The anti-inflammatory properties of the Mediterranean diet, particularly from extra virgin olive oil, can help reduce inflammation and improve mobility.

Researchers have been studying diet and MS for decades, says Dr. Rensel. Although there’s been no single study (so far) that’s shown one nutritional pattern works for all people with MS, there’s evidence that nutritional intake and a healthy diet does matter as far as mood disorders, physical outcomes of MS, and how a person feels (quality of life) are concerned, she says.

Because of that, and because people with MS are very interested in how what they eat impacts their condition, this is a much-needed study, says Rensel.

The Mediterranean Diet And Extra Virgin Olive Oil

The Mediterranean diet uses a quality extra virgin olive oil as the primary healthy fat and promotes plenty of fruits, vegetables, legumes, nuts and seeds, moderate amounts of fish and dairy products, and limited amounts of red and processed meats and sugar.

Mediterranean Diet Associated With Improved Overall Health in People With and Without MS

Researchers in this study chose to evaluate the Mediterranean diet in people with MS for several reasons. For starters, it’s associated with improved general health outcomes, including the prevention of cardiometabolic conditions that are already adversely linked with the course of the disease.

Some lab studies have also suggested that key components of the diet, including omega-3-fatty acids and antioxidant-containing foods, have potential neuroprotective benefits in MS.

In a randomized controlled pilot trial, published in the November 2019 Multiple Sclerosis and Related Disorders by the same team, a modified Mediterranean diet in MS showed promise: The people who stuck to the diet reported improvements in fatigue, impact of MS symptoms on everyday life, and stabilization of disability.

Omega 3 Fatty Acids, Extra Virgin Olive Oil And Multiple Sclerosis

The Mediterranean diet is a way of eating that focuses on whole foods and a plentiful amount of good fats. This includes fruits, vegetables and whole grains daily, while including fish, low-fat dairy, eggs and poultry in your meals just a few times per week.

Fish and seafood should be your primary sources of protein on the Mediterranean diet. You can have fish at least two times a week. Salmon is a particularly beneficial type of fish because not only is it high in monounsaturated and polyunsaturated fats, but it’s also rich in omega-3 fatty acids. Omega-3s are a type of polyunsaturated fat that reduce inflammation throughout your body. They can help reduce your blood pressure, improve your cholesterol levels, reduce your risk of blood clots, make your immune system work better and protect your heart. For optimal health, you should aim for 800 to 1,000 milligrams of omega-3 fatty acids each day, states the University of Massachusetts Medical School. Just three ounces of salmon provide as much as 1,500 milligrams of omega-3s.

Omega-3 Fatty Acids

The most beneficial omega-3 fats occur naturally in oily fish in the form of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids are thought to contribute to healthy brain function, the heart, joints and general well-being. The idea that eating fish may reduce the risk of heart disease began in the 1970s and 1980s when it was noted that among the Inuits in Arctic Greenland (where high consumption of marine animals was the normal diet), heart disease was very low. In addition to heart disease, scientists are now investigating the role that fish consumption may have in protecting us against some cancers as well as many chronic diseases including Alzheimer’s disease , asthma, depression, diabetes, high blood pressure, macular degeneration, multiple sclerosis and rheumatoid arthritis.

Omega-3 Fatty Acid Rich Recipe Idea

Tempted to up your intake of omega-3 fatty acids but need some quick kitchen inspiration? Why not check out this Broiled Salmon, Lemon and Olive Oil Recipe from Morocco Gold?

What Makes the Mediterranean Diet Special?

The Mediterranean diet is more than just a meal plan—it’s a lifestyle. It’s rich in fruits, vegetables, whole grains, nuts, and seeds. Fish and poultry are preferred sources of protein, while red meat is limited. But what truly sets it apart is the generous use of extra virgin olive oil as the primary fat source.

Nutrient-Rich and Balanced

One of the key benefits of the Mediterranean diet is its nutrient density. The variety of foods ensures a broad spectrum of vitamins, minerals, and antioxidants. These nutrients are essential for overall health and can be particularly beneficial for MS patients, who often need to focus on reducing inflammation and maintaining a strong immune system.

Heart-Healthy Benefits

Research has shown that the Mediterranean diet is excellent for heart health. It can help lower bad cholesterol levels and reduce the risk of heart disease. Given that cardiovascular health is crucial for everyone, including those living with MS, this diet offers a heart-healthy foundation that supports overall well-being.

Anti-Inflammatory Properties

Inflammation is a significant concern for MS patients. The Mediterranean diet is rich in anti-inflammatory foods like fruits, vegetables, and especially extra virgin olive oil. These foods can help reduce inflammation, potentially alleviating some of the symptoms associated with MS.

Extra Virgin Olive Oil For Health And Wellbeing

Extra virgin olive oil is not just a cooking oil; it’s a powerhouse of health benefits. Its high content of monounsaturated fats, antioxidants, and anti-inflammatory compounds makes it a must-have in any healthy diet.

Rich in Monounsaturated Fats

Monounsaturated fats are the “good” fats that help reduce bad cholesterol levels in your bloodstream. They also provide nutrients to help develop and maintain your body’s cells. For MS patients, these fats can be particularly beneficial in maintaining overall health and reducing inflammation.

Packed with Antioxidants

Extra virgin olive oil is loaded with antioxidants, which help neutralize harmful free radicals in the body. These antioxidants can help reduce oxidative stress, a factor that can exacerbate MS symptoms.

Anti-Inflammatory Benefits

One of the most significant benefits of extra virgin olive oil is its anti-inflammatory properties. The oil contains oleocanthal, a compound that has been shown to reduce inflammation similarly to ibuprofen. This can be particularly beneficial for MS patients, as it may help manage inflammation and improve symptoms.

How to Incorporate Extra Virgin Olive Oil into Your Diet

Incorporating extra virgin olive oil into your diet can be simple and delicious. Here are some easy ways to get started:

Drizzle on Salads

Using extra virgin olive oil as a salad dressing is a straightforward way to enjoy its benefits. Combine it with balsamic vinegar, lemon juice, or your favorite herbs for a tasty and healthy dressing.

Use in Cooking

Although extra virgin olive oil has a lower smoke point than some other oils, it’s perfect for low to medium-heat cooking. Use it to sauté vegetables, cook fish, or even fry an egg.

Add to Smoothies

It might sound unconventional, but adding a tablespoon of extra virgin olive oil to your morning smoothie can be an easy way to incorporate it into your diet. It adds a rich texture and an extra dose of healthy fats.

Conclusion

The Mediterranean diet, enriched with extra virgin olive oil, offers numerous health benefits for those living with MS. From reducing inflammation to improving cognitive function, this diet can play a significant role in managing symptoms and enhancing quality of life. By incorporating these foods into your daily routine, you can take a proactive step towards better health.