New Study Suggests Mediterranean Diet and Exercise Can Combat Aging-Related Body Changes
A recent study conducted by PREDIMED-Plus has found that following a Mediterranean diet, combined with regular physical activity, can help counter aging-related body changes such as fat gain and muscle loss. The study, published in JAMA Network Open, aimed to determine the diet’s effect on preventing cardiovascular disease, but also evaluated its impact on body composition.
The study involved 1,521 middle-aged and older participants who were either overweight or had obesity and metabolic syndrome. The participants were divided into two groups. The first group followed an energy-reduced Mediterranean diet while reducing their calorie intake by 30% and increasing physical activity. The second group followed a regular Mediterranean diet without any calorie restrictions.
After just one year of following the diet, participants in the first group experienced significant improvements in fat mass, visceral fat mass, and loss of lean muscle mass. These findings suggest that the Mediterranean diet, when combined with exercise, can help individuals combat the body changes associated with aging.
Nutritionist Ilana Muhlstein explains that the Mediterranean diet is often hailed as the healthiest diet in the world, but she believes it provides arbitrary advice to the average person. Muhlstein highlights the importance of the Mediterranean diet’s emphasis on vegetables and fresh herbs, which many Americans tend to overlook. In countries like Israel and Greece, where cardiovascular health is better, an abundance of vegetables is regularly incorporated into meals.
Muhlstein encourages Americans to limit high-calorie Mediterranean delicacies and instead focus on filling half of their plates with Mediterranean diet staples like roasted eggplants, pickled turnips, and chopped salads. She also recommends approximately 45 minutes of exercise six days a week, aligning with the naturally active lifestyles of Mediterranean people.
One interesting aspect of the study was that the participants had regular contact with dietitians, which led to significant improvements in their relationship with food. This suggests that personalized guidance and support can play a crucial role in achieving and maintaining a healthy lifestyle.
The findings of this study provide further evidence of the benefits of the Mediterranean diet and the importance of regular physical activity in maintaining a healthy body composition. As individuals age, it becomes more important than ever to prioritize nutritious eating habits and exercise to counter the natural changes our bodies undergo. Incorporating the principles of the Mediterranean diet into daily life may be an effective strategy to promote overall health and combat aging-related body changes.
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