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Research indicates that adhering to the Mediterranean diet can decrease the overall mortality rate in women by approximately twenty-five percent.
Research involving over 25,000 fit middle-aged U.S. women around the age of 55 discovered that adhering to a nutritional plan abundant in fish, legumes, veggies, nuts, and whole grains correlated with a 23 percent reduced likelihood of death by the conclusion of the two-decade-long research period.
Each woman was tested yearly regarding her compliance with the diet, and those who consistently followed it throughout the 25 years had a 16 percent reduced chance of dying from any cause.
The Mediterranean diet, having held the title as the top diet for seven consecutive years, has demonstrated its ability to decrease bodily inflammation, enhance insulin control, and aid in weight management, thereby offering protection against various health issues. heart disease , dementia , and diabetes .
The diet is commonly found in Greece , Italy , and Spain , nations that share borders with the Mediterranean Sea.
The most recent research from Harvard University stands out as one of the biggest studies, involving 25,315 women, and possibly the most enduring, tracking these participants over a period exceeding twenty years.
Initially in the study, women completed health forms detailing their eating patterns, overall health, as well as measurements for height and weight to determine their Body Mass Index (BMI).
Their blood pressure was also checked.
Every six months for the initial year and once a year after that, participants completed health questionnaires.
The researchers allocated scores to measure how well each participant followed the diet, ranging from zero to nine. A higher score signifies stricter compliance with the dietary guidelines.
The scoring system took into account the consumption of nine dietary elements, such as abundant intakes of vegetables (excluding potatoes), fruits, nuts, whole grains, fish, and monounsaturated fats.
If a woman consumed smaller amounts of red and processed meats, she earned points. If her alcohol intake ranged from five to 15 grams daily, she received another point.
Next, the participants were divided into three groups according to their scores, where low adherence was indicated by scores of zero to three, intermediate adherence corresponded to scores of four or five, and high adherence was represented by scores ranging from six to nine.
Throughout approximately 25 years, scientists documented a total of 3,879 fatalities, with 935 attributed to heart disease and 1,531 linked to cancer.
Women who scored six or above on the adherence scale were 23 percent less likely to die from any cause, whereas individuals with a score between four and five had a 16 percent reduced risk.
The research team stated: "Our findings indicate that a portion of the reduced mortality risk could be attributed to various cardiometabolic risk factors, notably markers associated with metabolic processes, inflammation, triglyceride-rich lipoprotein pathways, insulin resistance, and body mass index."
They added: 'A significant portion of the possible advantages linked to following a Mediterranean diet and reduced death rates still lacks explanation. Future research should explore additional mechanisms that might account for the decreased mortality associated with this diet, along with investigating specific causes of death.'
Their research appeared in the journal JAMA Network Open .
Doctors widely appreciate the Mediterranean diet for several reasons. Besides lowering the risks of heart disease, obesity, and dementia, this eating plan also offers protection against strokes and may help increase lifespan.
A 2016 study published in the journal Current Opinion in Clinical Nutrition & Metabolic Care found that individuals adhering to the diet tended to live approximately four and a half years longer compared to those who did not follow it.
The aim is for it to be both pleasurable and simple. The diet recommends consuming plenty of vegetables and fruits, reducing intake of red meat, and including healthy fats such as extra virgin olive oil, nuts, peanuts, olives, and avocados.
The diet not only emphasizes nutrition but also encourages physical activity, making it one of the earliest food pyramids to include such advice. This recommendation stems from the daily habits observed among residents of certain regions bordering the Mediterranean Sea, particularly those living in Sardinia, Italy, and Ikaria, Greece.
They both fall under the category of Blue Zones—regions where individuals frequently live beyond 100 years. In these regions, residents tend to cultivate gardens, take strolls alongside neighbors, engage in dances with acquaintances, and carry out physical tasks that connect them closely to their environment.
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