- This study suggests that healthier eating patterns may extend lifespan in middle-aged women.
- The Mediterranean diet was associated with a 36% lower risk of dying from anything.
- Add more fruits, veggies, nuts, whole grains, lean proteins and healthy fats to your diet.
You’ve probably heard people say something about how the days may seem long, but the years fly by. And the older we get, the more we realize how true that old saying is—which is why finding ways to extend our lifespan is something many of us search for. Thankfully, so do scientists.
Researchers from Australia gathered information on the diets of nearly 9,600 Australian women in their early 50s and then followed them for about 17 years. They were looking for associations between diet and longevity, heart disease and dementia. They recently published their findings in The Journal of Nutrition. Let’s break down what they found.
How Was This Study Conducted?
Researchers drew data from a previous study called the Australian Longitudinal Study on Women’s Health (ALSWH), which included four cohorts of women born at different periods: between 1921 and 1926, 1946 and 1951, 1973 and 1978, and 1989 and 1995. For this current study, they used the 1946-1951 cohort, whose baseline data were collected in 2001. The average age of the women in this cohort was 52 at baseline.
Diet information was collected using a food frequency questionnaire, asking participants how much and how often they ate 120 different foods. The data from the food frequency questionnaires was then plugged into surveys specifically for certain eating patterns, including the Australian Recommended Food Score (an overall healthy eating pattern, according to the Australian dietary guidelines) and the Mediterranean diet. Participants then received scores for each eating pattern and were placed into one of four groups for each pattern based on their scores.
In addition to diet, participants also self-reported demographics, including age, sex, socioeconomic status, alcohol intake, smoking status, BMI, physical activity, menopause status and diabetes or hypertension diagnoses.
Participants were followed for about 17 years, during which time researchers also gathered information on death, heart disease and dementia diagnoses.
What Did This Study Find?
For the Australian Recommended Food Score, those ranking in the highest group (Q4) had a 40% lower risk of death compared to those in the lowest group (Q1). And when it came to Mediterranean diet scores, participants in the highest group (Q4) had a 36% lower risk of death compared to those in the lowest group (Q1).
Interestingly, unlike previous studies, this study found no correlation between either of these eating patterns and heart disease or dementia. Researchers provided a few possible explanations why. First, heart disease in women tends to come later in life. So it’s plausible that had they been followed longer, associations may have shown up. They offered a similar theory regarding dementia.
There are several limitations of this study. First, diet and other data were self-reported, which leaves room for bias and inaccurate reporting. Case in point: Researchers note that many of the women reported averaging around 1,500 calories per day based on the food frequency questionnaires, which is on the low end of typical calorie intake. They feel this may be evidence of under-reporting food intake.
Plus, the data was all gathered at baseline, which doesn’t account for changes in diet and other demographics, like physical activity and smoking status, over the 17 years of follow-up. Lastly, because only women were used in this trial, it is unknown if these results apply to men.
How Does This Apply to Real Life?
While this study didn’t show correlations between the Mediterranean diet and a reduced risk of heart disease or dementia, many other studies have. For example, one recent study found that people who followed the MIND diet, which is a variation of the Mediterranean diet, reduced their risk of dementia by as much as 25%. Following a Mediterranean diet style of eating may even prevent brain shrinkage and reduce brain aging by 50% (and a bigger brain means better cognitive abilities).
The Mediterranean diet has also been associated with a healthier heart and reduced risk of diabetes. This can be attributed to the fiber and antioxidants in plants commonly eaten in the Mediterranean diet—fruits, vegetables, whole grains, legumes, nuts and seeds—plus seafood and unsaturated oils, like olive and avocado oils.
These are just a few of the reasons the Mediterranean diet consistently ranks as the healthiest overall diet out of all the diets out there. This study adds to the evidence that following this style of eating also increases longevity.
But let’s face it. A longer life doesn’t necessarily mean a good quality of life with good health, also known as healthspan. But the Mediterranean diet has got you covered there, too. Because it’s associated with a reduced risk of so many diseases, it increases lifespan and improves healthspan. Win-win!
If you’re ready to go all-in on the Mediterranean diet, we’ve got plenty of meal plans to choose from. A good one to start with is our 7-Day Mediterranean Diet Meal Plan for Beginners, or if you want more, test out our 30-Day Mediterranean Diet Meal Plan for Beginners.
If you’re more of a slow and steady kind of person, adding more fruits, veggies, nuts, seeds, legumes and whole grains into your meals and snacks is a great way to start. You could also swap one of your meat meals each week with seafood, or instead of slathering butter on your bread, try dipping it into olive oil.
Other lifestyle habits have also been linked to greater longevity, including participating in regular physical activity, getting enough quality sleep, dealing with what’s stressing you out and spending time with loved ones.
Our Expert Take
This study suggests that following a healthy eating pattern like the Mediterranean diet may add years to your life. While evidence is stacked in favor of this eating style also reducing the risk of heart disease and dementia, this study did not find that association. However, researchers provide possible reasons for the lack of correlation.
If you want to start adding more Mediterranean diet foods into your life, focusing on snacks can be an easy way to do so. Need some ideas? Greek yogurt with fruit and nuts provides protein, fiber and healthy fats for a filling, satisfying snack. If you’re hankering for chocolate, go for the dark variety, along with a handful of nuts or pumpkin or hemp seeds. Or how about veggie sticks and hummus, or some cheese and fruit? By consistently swapping your typical snacks for nourishing, nutrient-rich ones, you’ll soon build a habit of incorporating more foods common in the Mediterranean diet. And these small changes will lead to big benefits over time.