Loose Women: Dr Hilary discusses how to live longer
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It has long been established that eating a healthy diet can extend your lifespan but research continues to establish the mechanisms that drive this beneficial effect. A Mediterranean-style diet has been consistently championed for its longevity benefits and a study published in the British Medical Journal (BMJ) has posited a novel explanation for its impact.
Researchers investigated if a one-year Mediterranean-style diet intervention could alter the gut microbiota and reduce frailty.
The gut microbiota is increasingly recognised as an important regulator of host immunity and brain health.
The gut microbiota resides in the intestine and is home to the human body’s largest population of microorganisms.
To gather their findings, researchers profiled the gut microbiota in 612 non-frail or pre-frail subjects across five European countries (UK, France, Netherlands, Italy and Poland) before and after the administration of a 12-month long Mediterranean diet intervention tailored to elderly subjects (NU-AGE diet).
The NU-AGE diet emphasises greater intakes of whole grains, fruits, vegetables, low-fat dairy and cheese, fish, low-fat meat and poultry, nuts, and olive oil, the use of a vitamin D supplement (10 µg) and lower intakes of alcohol, sodium and sweets.
The researchers found adherence to the diet was associated with specific microbiome alterations.
Adherence to the diet was “positively associated with several markers of lower frailty and improved cognitive function”, the researchers wrote.
What’s more, the dietary approach was negatively associated with inflammatory markers including C-reactive protein and interleukin-17, they said.
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“Collectively, our findings support the feasibility of improving the habitual diet to modulate the gut microbiota which in turn has the potential to promote healthier ageing,” the researchers concluded.
How to follow a Mediterranean-style diet
A Mediterranean diet incorporates the traditional healthy living habits of people from countries bordering the Mediterranean Sea, including France, Greece, Italy and Spain.
The Mediterranean diet varies by country and region, so it has a range of definitions.
But in general, it’s high in vegetables, fruits, legumes, nuts, beans, cereals, grains, fish, and unsaturated fats such as olive oil. It usually includes a low intake of meat and dairy foods.
You can make your diet more Mediterranean-style by:
- Eating plenty of starchy foods, such as bread and pasta
- Eating plenty of fruit and vegetables
- Including fish in your diet
- Eating less meat
- Choosing products made from vegetable and plant oils, such as olive oil.
The Mediterranean diet is very similar to the government’s healthy eating advice, which is set out in the Eatwell Guide.
The guide shows what foods are needed for a healthy, balanced diet and how much you should eat of each food group:
- Eat at least five portions of a variety of fruit and vegetables every day
- Base your meals on starchy foods such as potatoes, bread, rice and pasta – choose wholegrain versions where possible
- eat some beans or pulses, fish, eggs, meat and other proteins (including two portions of fish every week, one of which should be oily)
- Have some dairy or dairy alternatives (such as soya drinks) – choose lower-fat and lower-sugar options
- Choose unsaturated oils and spreads, and eat them in small amounts
- Drink six to eight glasses of fluid a day
- If consuming foods and drinks that are high in fat, salt or sugar, have them less often and in small amounts.
“You do not need to achieve this balance with every meal, but try to get it right over the course of a day or even a week,” adds the NHS.
Exercise is also integral to longevity and should complement a healthy diet.
“Adults should do some type of physical activity every day. Exercise just once or twice a week can reduce the risk of heart disease or stroke,” explains the NHS.
The health body continues: “Speak to your GP first if you have not exercised for some time, or if you have medical conditions or concerns.
“Make sure your activity and its intensity are appropriate for your fitness.”
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