The Mediterranean diet has long been renowned for its health benefits, with numerous studies linking it to a reduced risk of chronic diseases and improved overall wellbeing. Originating from the countries bordering the Mediterranean Sea, including Spain, Italy and Greece, the diet is one of the most discussed diets in the world and is characterised by an emphasis on plant-based foods, healthy fats, and moderate consumption of animal products. 

In this article, we will explore why this is such a popular diet,   how it can positively impact our health and wellbeing, and how we can incorporate it into our lives wherever we are in the world.

What Is The Mediterranean Diet?

The Mediterranean diet is known to be a heart-healthy eating pattern based on traditional foods and lifestyles of the countries surrounding the Mediterranean Sea. It emphasises whole, minimally processed foods, including an abundance of vegetables, fruits, legumes and whole grains, which act as the foundation of the diet and are packed with fibre, vitamins and minerals. Healthy fats play a big role also, primarily in the form of olive oil, which is rich in monounsaturated fats and can support cardiovascular health.

Nuts and seeds, another form of healthy fats and high in protein, are often consumed as snacks. Complete protein sources typically come from fish and seafood, which are excellent sources of omega-3 fatty acids and great for brain health. Poultry and dairy are eaten in moderation, usually in the form of yogurt and cheese, which add natural probiotics and calcium. Red meat is consumed sparingly, typically only as a small part of meals. 

Herbs and spices are used frequently and in most dishes, replacing excessive salt in the cooking process whilst adding flavour and antioxidants. 

The Mediterranean diet is also well known for its inclusion of wine, particularly red wine, which is consumed in moderation with meals (and is an optional addition, not essential).

The Mediterranean Diet For Cardiovascular Health

One of the most well-documented benefits of the Mediterranean diet is its ability to support cardiovascular health. 

A landmark study published in the New England Journal of Medicine in 2013 found that individuals who adhered closely to a Mediterranean-style diet had a 30% lower risk of major cardiovascular events, such as heart attack and stroke, compared to those on a low-fat diet.

The protective effects of the Mediterranean diet on the heart are attributed to its high content of monounsaturated fats, primarily from olive oil and nuts. These healthy fats have been shown to improve cholesterol levels, reduce inflammation, and lower blood pressure, with one study finding that olive oil consumption, specifically the extra-virgin variety, is associated with reduced risks of cardiovascular disease and mortality in individuals at high cardiovascular risk. 

The Mediterranean Diet For Cognitive Function and Mental Health

In addition to its cardiovascular benefits, the Mediterranean diet has also been linked to improved cognitive function. A 2006 study found that higher adherence to the Mediterranean diet is associated with a reduced risk of Alzheimer’s, largely thought to be due to the high level of antioxidants present in the diet from fruits and vegetables. Antioxidants may help to protect against some of the brain cell damage that is associated with Alzheimer’s disease, thanks to the naturally occurring compounds in plant foods that have an anti-inflammatory effect on the body and brain. 

It is these antioxidants, which include whole grains, nuts, seeds, herbs and spices in addition to fruit and vegetables, that may help protect the brain from oxidative stress and inflammation - two factors that can contribute to cognitive decline and neurodegenerative diseases. The diet's high content of omega-3 fatty acids, found in the frequently-consumed fish and nuts, has been shown to support brain health and potentially alleviate symptoms of depression and anxiety.

The Mediterranean Diet For Diabetes and Metabolic Health

The Mediterranean diet has also been recognised for its ability to improve metabolic health and reduce the risk of type 2 diabetes. Metabolic health is such an important part of our overall health because it influences how efficiently the body converts food into energy and regulates vital processes like blood sugar, cholesterol, blood pressure, and body fat. Good metabolic health can help prevent chronic diseases such as type 2 diabetes, heart disease, stroke, and even certain cancers. 

A 2014 meta-analysis found that individuals who closely followed a Mediterranean-style diet had a 23% lower risk of developing type 2 diabetes, a metabolic disorder, compared to those with lower adherence. The diet's emphasis on whole, unprocessed foods, coupled with its moderate intake of carbohydrates and emphasis on healthy fats, may help regulate blood sugar levels and improve insulin sensitivity - two key factors in the prevention and management of type 2 diabetes.

The Mediterranean Diet For Longevity and Overall Wellbeing

Beyond its specific health benefits, the Mediterranean diet has also been associated with increased longevity and overall wellbeing. A 2018 study published in the BMJ found that individuals who closely followed a Mediterranean-style diet had a significant reduction in all-cause mortality. 

Whilst the diet undoubtedly plays a large part in this, the Mediterranean lifestyle is likely a big contributor. Across the Mediterranean there is an emphasis on social connection, seen through families and friends spending long amounts of quality time together. That could be at the dinner table, or out in nature, but connection is at the core of Mediterranean life, and for good reason. 

Numerous studies have noted that people with strong social connections may live longer and healthier lives, with other studies suggesting on the other hand that loneliness carries a health risk similar to smoking 15 cigarettes a day, due to its effects on stress, sleep and overall physical health. 

The social connection favoured in the Mediterranean lifestyle is coupled with an emphasis on physical activity - generally outdoors in the form of walking, climbing or working in their gardens - as well as a slower-paced lifestyle, which all have a positive impact on overall health, wellbeing and longevity. 

The Mediterranean Diet When Not In The Mediterranean

The beauty of the Mediterranean diet is that its principles can be followed wherever you are in the world. With plant-rich foods at the core, together with social eating habits and time spent outdoors, you can reap the benefits in your daily routine:

• Choose to eat an abundance of plant-based foods - so lots of fruits, vegetables and whole grains - as well as a good amount of healthy fats found in olive oil, nuts and seeds. 

• Consume a moderate amount of animal protein alongside this - often favouring fish and seafood over meat.

• Focus on spending quality time with friends and family, and you are on your way to embodying the Mediterranean lifestyle. 

With the Mediterranean diet being associated with numerous health benefits, including reduced risk of heart disease, stroke, certain cancers, and improved cognitive function, it’s an easy-to-implement and highly recommended way of enhancing your overall health and wellbeing. 

Follow the Mediterranean Diet with More Life Adventures

At our retreat home in Crete, Greece, the Mediterranean diet and way of life are embodied in everything we do. From savouring fresh, local produce that fuels both the mind and body, to slowing down and immersing yourself in nature, every experience is designed to nourish your wellbeing. Whether you're looking to recharge with mindful activities or explore hidden gems, our retreats offer the perfect balance of relaxation, fitness, and adventure combined with lots of Mediterranean food! 

Join us in Crete and discover how the Mediterranean lifestyle can inspire your journey towards optimal health and wellbeing.