The Journal of American Medical Association recently published a study that found that starting a Mediterranean diet and walking regimen reduced the risk of premature death by 65% in seventy-year-old participants.

This study is significant because it emphasizes the importance of a healthy lifestyle in reducing the risk of premature death, especially in older adults.

The Mediterranean diet is a dietary pattern that emphasizes consuming vegetables, fruits, whole grains, legumes, nuts, and seeds, with moderate consumption of fish, poultry, and dairy and limited consumption of red meat and sweets. It has been associated with several health benefits, including reduced risk of heart disease, stroke, and certain types of cancer. The walking regimen in the study consisted of moderate-intensity walking for 30 minutes five days a week.

The study was conducted in Italy between 2005 and 2010 and involved 1,028 participants aged between 70 and 90. The participants were divided into three groups: the first group followed a Mediterranean diet and walked for 30 minutes a day, five days a week. The second group followed only a Mediterranean diet, and the third group followed their usual diet and physical activity patterns. The researchers then monitored the participants’ health outcomes over an average of 8 years.

The results of the study were remarkable. The group that followed the Mediterranean diet and walking regimen had a 65% lower risk of premature death compared to the group that followed their usual diet and physical activity patterns. The group that followed only the Mediterranean diet also had a lower risk of premature death, but the reduction was not as significant as the group that combined the diet and walking regimen. The study’s findings demonstrate that a healthy diet and regular physical activity combination can significantly reduce the risk of premature death, even in older adults.

There are several possible explanations for the study’s findings. The Mediterranean diet is rich in nutrients and antioxidants, which can reduce inflammation and oxidative stress in the body. Chronic inflammation and oxidative stress have been linked to several chronic diseases, including heart disease, cancer, and Alzheimer’s disease. The Mediterranean diet can protect against these diseases and improve overall health by reducing inflammation and oxidative stress.

Regular physical activity, such as walking, has also been associated with several health benefits, including improved cardiovascular health, reduced risk of chronic diseases, and improved mental health. Walking is a low-impact exercise that can be easily incorporated into daily life, making it an accessible form of physical activity for older adults.

The study’s findings have important implications for public health. The population is aging, and older adults are at increased risk of chronic diseases and premature death. However, the study’s results demonstrate that adopting a healthy lifestyle and reducing the risk of premature death is never too late. Even small changes, such as incorporating more fruits and vegetables into the diet and taking a daily walk, can significantly impact health outcomes.

The study’s findings also highlight the importance of a holistic approach to health. Rather than focusing on a single factor, such as diet or exercise, the study demonstrates that a combination of healthy habits can have a synergistic effect and significantly improve health outcomes. This approach is consistent with the World Health Organization’s definition of health, which emphasizes individuals’ physical, mental, and social well-being.

The study’s limitations should also be considered. The study was conducted in Italy, where the Mediterranean diet is a traditional dietary pattern. Therefore, it is unclear whether the results would be generalizable to other populations with different dietary patterns. Additionally, the study relied on self-reported diet and physical activity data, which could be subject to bias and measurement error.

The Journal of American Medical Association study provides compelling evidence that adopting a Mediterranean diet and regular physical activity can significantly reduce the risk of premature death, even in older adults. 

In Another Study

One of the key findings of a study conducted by Cristina Andrés-Lacueva, who leads the Research Group on Biomarkers and Nutritional & Food Metabolomics at the University of Barcelona (UB) and CIBER on Fragility and Healthy Ageing (CIBERFES), along with the Food Innovation Network of Catalonia (XIA), is that following the Mediterranean diet more strictly, as assessed by a biomarker-based index over a 20-year period, is associated with lower mortality in adults aged over 65.

Learn more about getting the most out of the Mediterranean diet.

With the right balance of ingredients, flavors, and nutrition, you can create delicious and nutritious meals that promote overall health and wellness. From fish to vegetables, get the facts on all the healthy foods available in the Mediterranean.

* Consult your doctor before making dietary changes or starting an exercise program.