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Mediterranean Diet Linked with Healthy Gut Microbiota, Possible Lower Risk of Alzheimer’s

There are over 100 trillion microorganisms in the gut, which are thought to play a significant role in various aspects of overall health. In this review article, researchers suggest that the connection between the brain and gut may be associated with the development of Alzheimer’s disease because the gut microbiota may induce inflammation throughout the body, potentially provoking cognitive impairment. Recent studies have found that the composition of the gut microbiome significantly differs between those with and without Alzheimer’s disease. Diet also has a strong impact on the gut microbiome, hence affecting the risk of developing Alzheimer’s disease. In particular, following a Mediterranean diet is associated with a slower cognitive degeneration. On the other hand, the Western diet which contains high added sugar, processed meat, refined grains, and saturated fats is associated with greater inflammation.
Nutrients. 2021 Jan 25;13(2):361. Published 2021 Jan 25. doi:10.3390/nu13020361 (Leblhuber F et al.)

Plant Based Diets Can Lower Blood Pressure

Studies have shown that plant-based diets can help lower blood pressure, but researchers wonder how strict you must be with your vegetarian diet to see results. A systematic review of 41 clinical trials was performed to see how different plant-based diets, including some with low levels of animal products (the Mediterranean, Vegan, Nordic, high-fiber, and high-fruit and vegetable diets) impacted blood pressure. The results showed that even plant-based diet with limited animal products can be effective in reducing high pressure, indicating that even small steps to improve health can make a measurable difference. 
Journal of Hypertension. 2021 Jan;39(1):23-37. doi: 10.1097/HJH.0000000000002604. (Gibbs, J.et al)

Mediterranean Diet Linked to Lower Risk of Parkinson’s Disease

Parkinson’s disease is one of the most common progressive nervous system disorders, and previous studies indicate a potential link between diet and the risk of Parkinson’s disease. In this study, 49,261 middle-aged Swedish women were followed up for an average of 10 years to track their eating habits and whether or not they were diagnosed with Parkinson’s. The researchers found that those most closely following a Mediterranean diet had a significantly lower risk of being diagnosed with Parkinson’s Disease, especially among women aged 65 years or older.
Movement Disorders. 2021 Jan;36(1):255-260. doi:10.1002/mds.28314. (Yin W et al.)

Mediterranean Diet Linked with Better Thyroid Health

Our thyroids act as internal thermostats providing our bodies with hormones that help balance our heart, muscle, and digestive function, brain development, and bone maintenance. In this study, researchers analyzed the eating habits and health of 200 people, about half with Hashimoto’s Thyroiditis (an autoimmune disease that attacks the thyroid) and half without. Those most closely following a Mediterranean diet were less likely to have Hashimoto’s Thyroiditis. Eating more animal foods (like meat) and fewer plant foods (like vegetables) was also linked with Hashimoto’s Thyroiditis.  However, more research is needed on how diet might impact autoimmune and thyroid health.
Thyroid. 2021 Jan;31(1):96-105. doi: 10.1089/thy.2020.0299. (Ruggeri RM et al.)

Mediterranean Diet Linked with Lower Disease Activity and Health Risks in People with Lupus

Lupus, an autoimmune disease in which the immune system attacks its own tissues, affects an estimated 1.5 million Americans. In this study, researchers analyzed the eating patterns and health markers of 280 people with systemic lupus erythematosus, the most common type of lupus. Those most closely following a Mediterranean diet were significantly more likely to have lower lupus disease activity and damage accrual and were also significantly more likely to have fewer heart disease risk factors. Additionally the odds of having active lupus or the presence of damage was significantly lower among people who most closely followed a Mediterranean diet.
Rheumatology (Oxford). 2021 Jan 5;60(1):160-169. doi: 10.1093/rheumatology/keaa210. (Pocovi-Gerardino G et al.)

Mediterranean Diet Linked with Less Damage from Lupus

Previous research suggests that the Mediterranean diet may help manage autoimmune diseases, but the degree of usefulness has not yet been researched in depth. In this study of 280 adults with lupus, those most closely adhering to a Mediterranean diet were significantly less likely to have lupus activity and damage or heart disease risk factors. These results suggest that a Mediterranean diet may be a helpful for lupus care and symptom management.
Rheumatology. 2021 Jan 5;60(1):160-169. doi: 10.1093/rheumatology/keaa210. (Pocovi-Gerardino G et al.)

Mediterranean Diet Linked with Better Brain Health in Aging

A growing body of research demonstrates the Mediterranean diet’s relationship with healthy aging. This British study focused on 511 individuals whose average age was 79 years old. The scientists collected data on eating habits and brain health from the participants. They found that those who more closely follow a Mediterranean diet are more likely  to have overall better cognitive function, including better memory, visuospatial ability, and verbal ability. Furthermore, the study found that eating more  green leafy vegetables and lessmeat may be linked withbetter cognitive performance. 
Experimental Gerontology. 2020 Dec; 142:111117. doi:10.1016/j.exger.2020.111117. (Corley J et al.)

Mediterranean Diet Linked with Less Body Fat, Better Blood Sugar Control

Maintaining a healthy weight and healthy blood sugar control are thought to help prevent chronic diseases down the road. In a study of 142 adults, people who most closely followed a Mediterranean diet were more likely to have less body fat, better fasting blood sugar, lower insulin, and lower triglycerides (a type of fat in the blood). Other measured health differences between those who followed the Mediterranean diet and those who didn’t were not statistically significant.
Postgrad Medical Journal. 2020 Nov 12;postgradmedj-2020-138667. doi: 10.1136/postgradmedj-2020-138667. (Kalkuz S et al.)

Mediterranean Diet Linked with Lower Risk of Erectile Dysfunction

Erectile dysfunction can burden health-related quality of life for both the affected men and their partners. In a study of 21,469 men in the U.S., both younger men (under 60) and older men (60+) most closely following a Mediterranean diet had a 22% and 12% lower risk of experiencing erectile dysfunction, respectively. Likewise, men eating an overall healthy diet (as measured by the Alternative Healthy Eating Index 2010) also were significantly less likely to experience erectile dysfunction.
JAMA Network Open. 2020 Nov 2;3(11):e2021701. doi:10.1001/jamanetworkopen.2020.21701. (Bauer SR et al.)

Mediterranean Diet Is Associated with Lower Risk of Type 2 Diabetes

The Mediterranean diet is linked with a lower risk of diabetes, and researchers want to learn more about the mechanisms behind this protective effect. This study followed up a group of 25,317 middle-aged women without diabetes for approximately 20 years. The results indicated that those who strictly follow the Mediterranean diet tend to have a 30% lower risk of developing type 2 diabetes compared to those who don’t follow a Mediterranean diet. The lower risk of diabetes could be partially explained by better insulin resistance, lower inflammation, and lower cholesterol in the women who followed a Mediterranean diet, and the results were especially strong in people who were overweight at the beginning of the study.
JAMA Network Open. 2020 Nov 2; 3(11):e2025466. doi:10.1001/jamanetworkopen.2020.25466 (Ahmad S et al.)

Mediterranean Diet Linked with Lower Risk of Prodromal Parkinson’s Disease Symptoms

Prodromal Parkinson’s disease is when someone does not meet the full diagnostic criteria for having Parkinson’s disease, but they do exhibit some Parkinson’s symptoms and are at increased risk of being diagnosed with Parkinson’s down the road. In this study, researchers analyzed the diets of 17,400 adults and monitored them for signs of prodromal Parkinson’s disease. Those most closely following a Mediterranean diet were significantly less likely to have symptoms of prodromal Parkinson’s disease.
Neurology. 2020 Oct 13;95(15):e2095-e2108. doi: 10.1212/WNL.0000000000010523. Epub 2020 Aug 19. (Molsberry S et al.)

Mediterranean Diet Linked with Longer Lives

The secret to longer life just might be in your kitchen. A large study of 5,094 Italian men was conducted over a seven-year period to see how their daily diets and lifestyle habits affected mortality rates. Those most closely following the Mediterranean diet were less likely to die over the study period. Additionally, the researchers also found a significant relationship between lower death risk and eating higher amounts of vegetables, proteins, fats, starch, folic acid, and monounsaturated fats from plant-based sources (mostly from olive oil). On the other hand, animal fats and sugar were linked with a greater risk of death over the study period.
Nutrition, Metabolism, and Cardiovascular Diseases. 2020 Sept 24;30(10):1673-1678. doi.10.1016/j.numecd.2020.05.034 (Trevisan M et al.)

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