How To Cook the Mediterranean diet Way and Live Longer
Want to cook the Mediterranean Diet way? Start with this anti-meal prep hack. Older women who stayed on a reduced-calorie Mediterranean diet greatly improved their health. They walked and did resistance training for three years and improved their bone density, especially in their lower backs, a new study found.
Previous research has shown that losing weight, especially through diet alone, can reduce bone density, which poses risks for older adults. Moreover, exercise by itself doesn’t always prevent this problem, and the Mediterranean Diet has been recommended as a helpful approach.
“What is new in this study is the finding that combining a well-balanced, reduced-calorie Mediterranean diet with physical activity can prevent bone loss in older women, even while they are losing weight,” he said. “This emphasizes that the type of diet is important during weight loss, not just the calorie intake.”
Cook the Mediterranean Way
Why the Mediterranean diet?
The results of the study are not that surprising, said Dr. Andrew Freeman, director of cardiovascular prevention and wellness at National Jewish Health in Denver. The Mediterranean diet is full of good fats, vitamins, calcium and other minerals that support good bone health.
The other half were encouraged to walk for a minimum of 45 minutes per day six days per week and to do strength, flexibility and balance exercises three days per week. Their diet was cut to about 30% fewer calories than they typically consumed and only from a Mediterranean-style eating plan. Women in this group saw significantly stronger bones at one year and at three years into the study.
“While previous results from the PREDIMED-Plus trial highlighted benefits for maintaining lean mass and losing weight, this is the first publication to demonstrate that these lifestyle changes can also help preserve bone density, especially in older women,” García-Gavilán said.
Cook the Mediterranean Way
Why the Mediterranean diet?
Red meat is used in small amounts, often just to add flavor to a dish. Healthy, oily fish rich in omega-3 fatty acids are encouraged, while eggs, dairy, and poultry are consumed in much smaller portions than in a typical Western diet. But why exactly would this way of eating help maintain bone health?
The Mediterranean diet is packed with nutrients that support strong bones. Nuts and dairy offer key sources of calcium, magnesium, and vitamin D, while healthy fats like those in olive oil can help reduce inflammation.
Cook the Mediterranean Way
Why the Mediterranean diet?
Antioxidants such as vitamin C from fruits and vegetables may help protect and support bone cells, García-Gavilán added, while other important vitamins, like vitamin K found in vegetables such as spinach, play a role in bone formation.
“Together, these nutrients can lower the risk of bone loss and support bone maintenance, especially as we age, studies have shown. Understanding this nutritional context is crucial for maintaining our long-term quality of life. Full of anti aging nutrients the Mediterranean Diet will keep seniors healthier for longer with stronger bones and a healthier heart.
Final Thoughts
As we age it is important to start taking better care of the bodies we were given. One way of doing this is through exercise and diet, especially as we slow down in our later years. No longer working every day and running the rat race it is time to enjoy the golden years. After all the veil of life is thin. Start your new journey with the Mediterranean Diet Today.
