8 Reasons to Follow a Mediterranean Diet
Better brain power
People who eat a Mediterranean diet are less likely to have brain infarcts, which are small areas of dead tissue that are linked to problems with thinking and memory. Researchers followed the diets of over 700 New Yorkers over a period of six years. Those who strictly followed a Mediterranean diet were 36% less likely to have areas of brain damage, and people who were moderately following a Mediterranean diet were 21% less likely to have brain damage than those who did not follow the diet.
Additional studies confirm that elderly individuals who had a diet that included higher consumption of fruits, vegetables, legumes, cereal, and fish and was low in red meat and poultry, and who were physically active, had an associated lower risk of Alzheimer’s disease.
Stronger bones
Sticking to a Mediterranean diet has a significant impact in women’s bone health. Researchers carried out a study to understand the effects of different meals on bone mass. They found that adhering to a dietary pattern with features of the Mediterranean diet, including a diet that is rich in fish and olive oil and low in red meat, is has a positive effect that could help to preserve bone mass throughout a person’s entire adult life.
Be happier
Following a Mediterranean diet may ward off depression. The prevalence of mental disorders is lower in the Meditteranean than in other countries, and it may have to do more with diet than the gorgeous scenery and weather. A study of over 10,000 participants from Spain showed that those who closely follow a Mediterranean diet have over 30% less risk of depression than who do not follow a Mediterranean diet.
So don’t worry, eat happy!
Sleep better
Know someone with sleep apnea? This may help. Research has found that eating a Mediterranean diet combined with physical activity can help to improve some of the symptoms of sleep apnea, including a reduced number of disturbances during the rapid eye movement (REM) stage of sleep, which usually accounts for approximately 25% of total sleep during the night.
Sleep apnea causes frequent pauses of breathing to occur during sleep, disrupting the normal sleeping pattern (and often the person sleeping next to them too). Many of those with sleep apnea wear a mask during the night which gives them continuous positive airway pressure (CPAP) and keeps the airway open during sleep. Approximately 2 to 4% of the adult population has sleep apnea, and his percentage increases up to 20 to 40% among those with obesity
Have lower blood sugar levels
Because the Mediterranean-style diet is generally low on the glycemic index, it may offer some protection against getting Type-2 diabetes. Researchers followed over 22,000 people over 11 years, and found that people who strictly followed a Mediterranean diet were significantly less likely to develop diabetes than people who did not follow the diet. Even those who moderately followed the diet were less likely to develop diabetes.
A separate study showed that a gene variant strongly associated with development of Type-2 diabetes interacts with a Mediterranean diet in a way that prevents the occurrence of a stroke.
Have a healthier heart
Want to keep your heart healthy? Metabolic syndrome is one of the main causes of cardiovascular disease, characterized by large waist circumference, high cholesterol, high blood pressure, and high blood glucose levels. A Mediterranean diet helps to normalize levels on each of the components of metabolic syndrome, which is great news considering that each one is a risk factor for the development of cardiovascular disease in its own right. One study found that a Mediterranean diet supplemented with extra-virgin olive oil or tree nuts reduces the risk of cardiovascular death, a myocardial infarction, or a stroke by up to 30%.
Fight off illnesses
Sticking to a full Mediterranean diet provides substantial protection against major chronic diseases, including cancer and Parkinson’s disease. A team of researchers looked at 12 international studies, which collectively included more than 1.5 million participants. The researchers found that people who stuck strictly to a Mediterranean diet had significant improvements in their health, including a 13% reduction in incidence of Parkinson’s and Alzheimer’s disease, and a 6% reduction in cancer. (They also had a 9% drop in overall mortality and a 9% drop in mortality from cardiovascular disease.)
Not too shabby, right?
Live longer
Who doesn’t want to live longer? According to a large-scale study measuring thousands of older adults over a 40-year period, people who eat a Mediterranean diet have a 20% higher chance of living longer.
Bring on the Greek salad!