[ad_1]
The Mediterranean Diet – inspired by cuisines from Spain, Italy and Greece – has been named the best overall diet by US News & World Report for the fourth year in a row. With a focus on fish, healthy fats, and unprocessed grains, there is good evidence that sticking to this diet can extend life. But now the evidence is mounting that the Mediterranean diet may have benefits even beyond longevity.
“When people think of the Mediterranean diet, they think of heart-healthy eating,” said Dr Timothy Harlan, editor of Health meets Food: the Culinary Medicine Curriculum. “But in fact, the Mediterranean diet has been shown to prevent Alzheimer’s disease, macular degeneration and cancer.”
Jen Bruning, a dietitian and spokesperson for the Academy of Nutrition and Dietetics, agrees. There is some evidence to support that the diet helps lower blood pressure and improve cholesterol levels and overall heart outcomes, she said.
“When it comes to the Mediterranean diet and weight, switching to a Mediterranean diet does not necessarily guarantee that there will be weight loss,” Bruning said. “However, the high satiety factor of these high fiber foods can naturally decrease the amount of calories you eat per day, which could lead to weight loss or weight maintenance.”
Dr Joel Kahn, cardiologist and director of the Kahn Center for Cardiac Longevity, said the diet had been studied for decades because countries like Italy and Greece had low levels of heart disease and cancer, while that western countries had extremely high rates.
“With years of research, the question has been asked: is this a magical place, and what could be the reason why this pocket of the world is not suffering from an illness like heart disease?” he said.
Some studies also indicate that the Mediterranean diet may have benefits at the cellular level, including a decrease in free radical damage associated with aging, as well as a reduction in the anti-inflammatory response in the body.
Extra virgin olive oil, the main source of fat in the Mediterranean diet, has been shown to reduce inflammation because it is rich in compounds such as phenols and monounsaturated fats. One study found that increased phenol content lowered fat levels in the blood and increased the amount of HDL, the “good” cholesterol that can help lower the risk of heart disease.
Meanwhile, a landmark study showed that people who have had a heart attack and opted for a diet were 50% to 70% less likely to have a second.
Some studies have shown a link between diet and cancer rates, although research is ongoing to better understand this association. Cancer doctors like Dr. Justin Gregg, assistant professor of urology at the University of Texas MD Anderson Cancer Center, have also questioned whether this diet would benefit their patients.
The first results of Gregg’s study, published in Cancer, show that men diagnosed with early-stage prostate cancer that do not require treatment, who adhere to items compatible with the Mediterranean diet, may have a slower cancer progression rate, which means they may not need invasive cancer therapy.
“There may be a component of inflammation [in prostate cancer] it’s actually associated with the progression of the disease, ”he said. “This prompted our hypothesis that a diet generally in accordance with the principles of the Mediterranean diet may be associated with decreased levels of [cancer] progression. “
For many patients, sticking to a new diet is difficult, but Bruning has succeeded with a step-by-step approach.
“I recommend starting with small changes,” she explained. “Try replacing your refined grains (white bread and pasta) with their whole grain counterpart or even changing the source of fat in a recipe. It’s really about making small changes, one or two at a time.
Although his practice is framed around a Mediterranean plant-based diet, Kahn said he first assesses whether patients are willing to change their diet. If he sees resistance, he will focus on sleep and fitness first.
“People are more open-minded to sleep better and move around, while there is some resistance to changing their diet,” Kahn said. “If sleep is a problem, then I will provide some advice on how to improve it or do a sleep study. Regarding fitness, I ask patients to walk 25-30 minutes a day and to follow the diet changes on the next visit.
Harlan agreed with these approaches, but said that with his program, he teaches patients that they don’t have to adhere to Mediterranean foods specifically to experience the overall health benefits. Instead, practicing the diet means taking the elements and translating them into similar American dishes.
Regardless of the approach taken to these lifestyle changes, Harlan said even small steps in the direction of the Mediterranean diet could help prevent cancer and heart disease.
Lily Nedda Dastmalchi, DO, MA, resident physician in internal medicine at George Washington University, is a contributor to the ABC News medical unit.
[ad_2]
Source link