Fitness and Mediterranean Diet Hold Key to Long Vigorous Life

October 5, 2004 -- September was a month for big news about the Mediterranean diet when two independent studies espoused the incredible health benefits of the diet and lifestyle of Mediterranean populations. However, the diet itself is not enough to prolong a vigorous life, it appears to require some lifestyle changes and, of course, daily sessions of fitness to reduce disease and extend a vigorous life.

"A Mediterranean diet rich in plant foods in combination with nonsmoking, moderate alcohol consumption, and at least 30 minutes of physical activity per day is associated with a lower mortality rate even in old age,"

-- Kim T. B. Knoops, Professor of Human Nutrition Wageningen University in the Netherlands

The Mediterranean diet is one derived from common threads among the 16 countries that border the Mediterranean Sea and is comprised of:

Copious amounts of fruits, vegetables, bread and other cereals, beans, nuts and seeds
Lowered consumption of dairy products
High consumption of olive oil
Several servings of fish each week
Lowered consumption of red meat
Daily glass or 2 of red wine

The big difference over the typical American diet appears to be a replacement of saturated fat found in red meat and dairy products with monounsaturated fat found in olive oil and fish. Monounsaturated fat doesn't raise blood cholesterol levels the way saturated fat does.

Prodigious amounts of fresh produce provide a multitude of vitamins and antioxidants. And red wine, taken in moderation, is a vasodilator that has been found to reduce the incidence of strokes when drunk regularly.

Less Cars and More Walking

Because the cities and villages around the Mediterranean are tight and compact, automobiles are not as prevalent (there aren’t as many highways nor parking lots) and people tend to walk a lot. This physical exertion coupled with their unique diet give them more robust health and longevity.

A Dutch Study

One of the studies published last month in JAMA was one conducted in the Netherlands where the combination of Mediterranean diet along with nonsmoking led to a 65 % reduction in overall death rates.

A diet indigenous to the populations surrounding the Mediterranean Sea along with non-smoking, daily exercise, and a glass or 2 of red wine have been found to promote a longer and healthier life.

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According to lead researcher Kim T. B. Knoops, a professor of human nutrition at Wageningen University in the Netherlands, "A Mediterranean diet rich in plant foods in combination with nonsmoking, moderate alcohol consumption, and at least 30 minutes of physical activity per day is associated with a lower mortality rate even in old age."

Italian Study Corroborates

In another separate study, Italian researchers report that a Mediterranean diet benefits those with metabolic syndrome, which is an early sign of type 2 diabetes and heart disease.

Signs of metabolic syndrome (also known as Syndrome X) include obesity, high blood pressure, high cholesterol, high levels of blood glucose, high blood insulin levels, and high levels of triglycerides. "A Mediterranean-style diet, like that used in our study, reduced the prevalence of the metabolic syndrome by a half," said lead researcher Dr. Dario Giugliano, a professor of metabolic diseases at the Second University of Naples.

After two years, those following the Mediterranean diet had significant reductions in weight, blood pressure, levels of blood glucose, insulin levels, and cholesterol and triglyceride levels when compared to the group that simply followed a prudent diet. In addition, markers of inflammation were also reduced.

"This study may be particularly important in reducing the incidence of the metabolic syndrome, and hence that of diabetes and cardiovascular risk," Giugliano said. "Eat well and stay well; this is particularly important for those persons who fail to lose weight or increase exercise, which are other means to reduce cardiovascular risk."

Source: Health Day