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Mediterranean Diet Linked with Lower Risk of Agility and Mobility Problems in Aging

Maintaining healthy physical function is important to help seniors live comfortably and independently as they age. To see if diet relates to physical function, researchers analyzed the eating patterns and physical function of 1,630 seniors (ages 60+) in Spain. Those most closely following a Mediterranean Diet (as measured by MEDAS, the Mediterranean Diet Adherence Screener) were 33% less likely to have problems with agility, 31% less likely to have problems with mobility, and 40% less likely to have decreased overall physical function. Note that when eating patterns were analyzed by MDS (the Mediterranean Diet Score, which is less thorough then MEDAS, as it covers fewer foods and doesn’t have specific cut-off points for each food group), the relationship was only statistically significant for physical functioning.
The Journals of Gerontology. 2018 Mar 2;73(3):333-339. (Struijk EA et al.)

Mediterranean Diet Linked with Healthy Aging

When it comes to aging healthfully, no eating pattern quite stacks up to the Mediterranean diet. In this study, researchers analyzed the eating patterns of more than 3,000 middle-aged French adults who were free of chronic disease and monitored their health over the next 15 years. Those most closely following a Mediterranean diet in middle age were significantly more likely to age healthfully, meaning that they were free of chronic disease, depression and pain, were able to live independently.
The Journals of Gerontology: Series A.  2018 Mar 2;73(3):347-354. (Assmann KE et al.)

Mediterranean Diet Related to Life Satisfaction, Physical Function, and Improved Health in Older Adults

The Mediterranean diet is good for our physical health, but new studies show that the Mediterranean diet might also be good for our mental health. To see how the Mediterranean diet relates to quality of life, researchers analyzed the eating patterns and health factors of 351 older Spanish adults (ages 60+). Participants who most closely followed a Mediterranean diet were more physically active and had significantly better health-related quality of life. In both men and women, following a Mediterranean diet was linked with better mental function. Among men, those most closely following a Mediterranean diet were more likely to have healthy blood sugar and cholesterol levels, as well as improved physical function. Among women, those most closely following a Mediterranean diet were more likely to have better life satisfaction. 
The Journal of Nutrition, Health and Aging. 2018;22(1):89-96. (Zaragoza-Marti A et al.)

Mediterranean Diet May Reduce Dependence on Multiple Meds

Polypharmacy occurs when patients have to take many medications at once, usually more than five daily medications. Because polypharmacy can result in confusion and frustration, low medication adherence, and ultimately increased health risk, especially in elderly populations, lifestyle changes to prevent or reduce polypharmacy are of great interest. To see how the Mediterranean diet relates to polypharmacy and cardiometabolic disorders like obesity and heart disease, researchers analyzed the diet, health conditions, and medications of 476 elderly adults in Rome. Those not following a Mediterranean diet (medium-low adherence) were more likely to need multiple medications, and have high blood pressure, unhealthy cholesterol levels, and diabetes. Looking at individual food components, olive oil, vegetables, fish, legumes, and nuts were all significantly related to a lower risk of polypharmacy. The authors conclude that following a Mediterranean diet “might potentially delay the onset of age-related health deterioration and reduce the need of multiple medications.”
The Journal of Nutrition, Health and Aging. 2018 Jan;22(1):73-81. (Vicinanza R et al.)

Mediterranean Diet Linked with 38% Lower Risk of Frailty

Frailty and associated weakness can put elderly adults at risk of health and safety problems, so lifestyle strategies to help elders age strongly are of utmost importance. To see how following a Mediterranean Diet relates to frailty, researchers analyzed data from 4 studies encompassing 5,789 older adults (ages 60+). Most closely following a Mediterranean diet was linked with a 38% lower risk of frailty than not following a Mediterranean diet.
Journal of the American Geriatrics Society. 2018 Jan 11. (Kojima G et al.) [Epub ahead of print.]

Mediterranean Diet Linked with Less Rehospitalization in Elderly Heart Failure Patients

The Mediterranean diet is well known for its role in preventing heart disease, but researchers wonder if this protective effect translates to patients who already have heart failure. In a Spanish study of 991 elderly patients admitted to the emergency room with acute heart failure, those following a Mediterranean diet were 24% less likely to be hospitalized one year later. After 2 years, those following a Mediterranean diet appeared to be less likely to die, but the results were not statistically significant, especially after adjusting for age and other health conditions.
JACC Heart Failure. 2017 Nov 27. pii: S2213-1779(17)30683-2. (Miro O et al.)

Healthy Eating in Mid-Adulthood Linked with Healthier Body Composition Down the Road

It is never too late to begin the journey to healthy eating. In fact, adopting healthier habits in mid-adulthood may be especially important. To see the effect diet has on body fat distribution, researchers analyzed the eating patterns of approximately 2,000 adults (average age = 48 years), and then assessed their body composition 20 years later. Those with higher-quality diets in mid-adulthood (most closely following a Mediterranean Diet, DASH Diet, or scoring higher on the Healthy Eating Index – all of which prioritize vegetables, fruits, whole grains, and legumes, and limit sweets and processed or red meats) had lower total body fat and a lower BMI, which are critical in chronic disease prevention. Following a high-quality diet, such as the Mediterranean diet, over a period of time is important to maintain a healthy level of body fat and to prevent fat tissue from accumulating in the liver.
Obesity. 2017 Aug;25(8):1442-1450. (Maskarinec G et al.)

Mediterranean Diet Linked with Improved Cognitive Performance in Elderly

As global life expectancy grows, dementia is an increasing concern. Healthy eating patterns like the Mediterranean Diet are thought to help decrease the risk of such diseases. Researchers recently analyzed the diets of 1,865 Greek adults over the age of 64 as part of The Hellenic Longitudinal Investigation of Ageing and Diet (HELIAD) study. The researchers concluded that closer adherence to the Mediterranean Diet may be associated with improved cognitive performance—particularly memory—and lower dementia rates. Fish and whole grains in particular were singled out for their association with cognitive benefits.
PLOS One. 2017 August 1. 12(8): e0182048. (Anastasiou CA et al.)

Mediterranean Diet Associated with Reduced Risk of Frailty

The Mediterranean diet is well known for its ties to healthy aging, but researchers wonder how the Mediterranean diet relates to frailty. In this study, frailty was defined as having at least three of these characteristics: unintentional weight loss, exhaustion, slowness, weakness, and low physical activity. Of the 560 participants, the researchers found that closely following a Mediterranean diet was linked with a 68% lower risk of incident frailty over time and 62% decreased risk of frailty two years later, compared with those not closely following a Mediterranean diet. Following a Mediterranean diet was also linked with a significantly lower risk of poor muscle strength, slowness, and low physical activity.
Clinical Nutrition. 2017 May. [Epub ahead of print.] (Rahi B et al.)

Mediterranean Diet Linked with Less Age-Related Brain Shrinkage

As people age, their brains gradually shrink over time. But certain lifestyle habits may be able to slow this loss. In a study of more than 1,000 elderly Scottish adults, researchers found that those most closely following a Mediterranean diet lost significantly less total brain volume over the 3-year study period than those who didn’t eat a Mediterranean diet. The authors also found that “fish and meat consumption does not drive this change, suggesting that other components of the [Mediterranean Diet] or, possibly, all of its components in combination are responsible for the association.”
Neurology. 2017 Jan 4. pii: 10.1212/WNL.0000000000003559.[Epub ahead of print](Luciano M et al.)

Mediterranean Diet Linked with Lower Risk of Hip Fracture

Scandinavia has 2 to 3 times the rate of hip fracture compared to Southern Europe. To assess the role of diet in this geographic discrepancy, researchers analyzed two large Swedish cohorts totaling 71,333 people (average age 60) over 15 years, to determine the rate of hip fracture in people with different adherence levels to the Mediterranean diet. Most closely following a Mediterranean diet was associated with 22% lower hip fracture rate, and a 1 year higher age at hip fracture, compared to not following a Mediterranean diet.
Journal of Bone & Mineral Research. 2016 Dec;31(12):2098-2105. (L Byberg et al.)

Mediterranean Diet Linked with Cognitive Benefits, Less Conversion to Alzheimer’s

Research continues to tout the brain benefits of a delicious and nutritious Mediterranean diet. In a review article, Australian researchers analyzed more than a dozen longitudinal and prospective studies (where participants are observed over a long period of time) to determine the link between eating patterns and cognitive health. In the 18 studies, encompassing nearly 60,000 adults total, the scientists found that closely following a Mediterranean diet was associated with “slower rates of cognitive decline, reduced conversion to Alzheimer’s disease, and improvements in cognitive function.” More specifically, the Mediterranean diet was linked with better memory, executive function (which controls behavior, planning, and reasoning), and visual constructs.
Frontiers in Nutrition. 2016 Jul 22;3:22. doi: 10.3389/fnut.2016.00022. [Epub] (Hardman RJ et al.)

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