The Mediterranean diet confirms its status as one of the healthiest diets in the world. A new study published Monday in the BMJ journal gave another argument confirming the Mediterranean diet as one of the healthiest in the world, CNN reports .
Research has confirmed that this type of diet can change the
microbiome in older people in just one year, improve brain function and prolong
life. The study showed that the Mediterranean diet can reduce the
production of inflammatory chemicals and thus prevent the development of
chronic diseases such as diabetes, cancer and atherosclerosis.
Throughout life, about 60 tons of food pass through a
person's digestive tract, and thus our intestines are exposed to millions of
different bacteria, not counting the ones we were born with. Many of these
bacteria play good and bad roles in how we absorb nutrients, how our immune
system works, affect energy levels and metabolic work.
Science has shown that with age, both the types and amounts of
microbes found in the gut decrease. Poor nutrition is especially common in
the elderly, and it affects their general health, and especially dental
problems. During the study, the researchers analyzed the gut microbiome in
612 elderly people from France, Italy, the Netherlands, Poland and the United
Kingdom, before putting 323 of them on a special diet.
The diet was adapted to the elderly and was based on the
Mediterranean principles of nutrition. It included lots of fruits and
vegetables, nuts, legumes, olive oil, fish, some red meat as well as some sugar
and saturated fats.
Other study participants, ages 69 to 79, were asked to
continue with their usual diet for the next twelve months. After a year,
useful changes in the microbiome in the digestive system were noticed in those
who ate according to the principles of the Mediterranean diet. At
the same time, there was an increase in the number of good bacteria, which were
then associated with improved memory, the study said. The change in diet
also slowed down the signs of fragility, ie it affected the stability and speed
of walking and reduced the trembling of the hands.
The study was conducted as part of a larger project
called "European Nutrition Project for the Elderly" or
"NU-AGDE" , which included 1,200 respondents, and which began in
2012.
What the Mediterranean diet looks like
The main characteristics of the Mediterranean diet are:
high intake of unsaturated fatty acids,
reduced intake of saturated fatty acids,
low intake of meat and meat products,
moderate alcohol intake,
moderate intake of milk and dairy products,
high intake of bread, cereals and legumes.
The Mediterranean diet is not vegetarian because fish and
seafood are mostly consumed, and moderate meat and meat products. Also,
large amounts of fresh foods are eaten, such as fresh fruits and
vegetables. The usual dessert is fresh fruit.
Mediterranean diet as a way of life
Previous publications have also confirmed the benefits of
the Mediterranean diet, and some of the most dominant are the improvement of
memory and cognitive abilities in general. Elderly people who followed
this diet were found to have stronger bones for longer, which is especially
important in those subjects who have osteoporosis, improved blood pressure and
healthier arteries.
"The Mediterranean diet is not just a diet, but a way
of life," said dietitian Rahaf al-Bochi in an interview.
For three years in a row, the Mediterranean diet has won
first place on the list of "best diets" compiled by the US News and World
Report .
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