Mediterranean Diet: A Powerful Ally Against Aging-Related Body Changes

 Mediterranean Diet: A Powerful Ally Against Aging-Related Body Changes

Mediterranean diet could help reduce belly fat and muscle loss caused by aging, study finds

A new study has revealed that the Mediterranean diet, when combined with physical activity, could be the solution to combat aging-related body changes, such as increased belly fat and muscle loss. Published in JAMA Network Open on October 18, the study was initially designed to assess the diet's effectiveness in preventing cardiovascular disease. However, a subgroup within the study was specifically evaluated to understand its impact on body composition over a three-year period. The results were promising, showing that an energy-reduced Mediterranean diet and increased physical activity contributed to mitigating the effects of aging on body composition.

The Study's Findings

The study involved 1,521 middle-aged and older participants, all of whom were either overweight or had obesity and metabolic syndrome. They were divided into two groups for comparison. The first group adhered to a Mediterranean diet while simultaneously reducing their calorie intake by 30% and increasing their physical activity. The second group followed a Mediterranean diet without any calorie restrictions or changes in physical activity.

Remarkably, participants in the first group observed significant changes in their body composition throughout the three-year experiment. These changes included a remarkable 5% or greater reduction in fat mass, visceral (belly) fat mass, and muscle loss after just one year of following the diet.

Commentary on the Mediterranean Diet

Ilana Muhlstein, a nutritionist and registered dietitian, who was not involved in the study, stated that the Mediterranean diet has long been lauded as one of the healthiest diets globally. Nonetheless, she noted that while it may be an excellent choice for overall health, it isn't always the most practical recommendation for everyone. According to Muhlstein, the diet encompasses a wide range of advice beyond just promoting whole foods.

The Mediterranean diet is celebrated for its inclusion of elements like beans, legumes, whole grains, healthy fats, seeds, nuts, and fish-based dishes. However, the diet's real hidden gems, which are often overlooked, are the focus on vegetables and fresh herbs. Countries renowned for their exceptional cardiovascular health, such as Israel or Greece, incorporate an abundance of vegetables into every meal.

In these countries, vegetables aren't just a side dish – they are central to every meal. For example, when serving dips like hummus or tzatziki, they are always accompanied by a tray of sliced cucumbers or a mixed salad. Unfortunately, this aspect of the diet seems to be dismissed or underemphasized by many Americans.

The Importance of Veggies

Muhlstein stressed that those in countries with healthier lifestyles maintain their body weight by consuming substantial quantities of low-starch vegetables daily. She encouraged Americans to reduce their consumption of high-calorie Mediterranean foods like pita, shawarma, and falafel and instead fill half of their plates with Mediterranean diet staples such as roasted eggplants, pickled turnips, and chopped salads.

Regarding physical activity, Muhlstein recommended a regular regimen of approximately 45 minutes of exercise six days a week to align with the naturally active lifestyles of those living in the Mediterranean. Participants in the study received guidance from trained dietitians three times a month throughout the research, leading to significant improvements in their relationship with food.

The Unhealthy American Mindset

Muhlstein pointed out that the American perspective on food has grown increasingly unhealthy. People often turn to carbohydrates and sugar for emotional comfort and only consider vegetables when they are on a diet. This mindset can lead to poor health and obesity. Providing participants with the opportunity to consult with dietitians to steadily improve their eating behaviors and relationships with food is essential for achieving lasting results.

Conclusion

The Mediterranean diet, in conjunction with regular physical activity, offers a promising solution for combating aging-related body changes. The study's findings demonstrate that adopting this diet, focusing on a rich variety of vegetables, and maintaining an active lifestyle can lead to significant improvements in body composition. While the Mediterranean diet may not be a one-size-fits-all solution, it underscores the importance of emphasizing whole foods and celebrating the essential role of veggies and fresh herbs in one's daily meals.