Mediterranean Diet and Women’s Longevity: What a 25-Year Study Found
The Mediterranean diet has long ceased to be just a recommendation from dietitians. For many, it has become a way to organize life so that health does not depend on chance. New data confirm that this approach to eating may be linked not only to better well-being, but also to a longer lifespan, particularly among women. This is supported by an open study in JAMA Network Open, in which 25,315 women were followed for 25 years. Scientists analyzed the participants’ eating habits and 33 biomarkers, including indicators of insulin resistance, lipid metabolism, and levels of inflammation. The results revealed a clear pattern. Women who strictly followed the Mediterranean diet had:
- a 23% lower risk of death from any cause;
- a 20% lower risk of death from cardiovascular diseases;
- a 17% lower risk of death from cancer.
Senior study author Samia Mora noted:
“For women who want to live longer, our study says watch your diet. The good news is that following a Mediterranean dietary pattern could result in about one-quarter reduction in risk of death over more than 25 years”.
At the same time, researchers emphasize that this is a statistical association, not direct proof that diet is the sole cause of a longer life. However, the body of evidence allows us to speak about its significant protective potential.
How exactly the Mediterranean diet affects the body
Experts explain this effect through a combination of several factors.
The Mediterranean diet is rich in:
- antioxidants;
- anti-inflammatory compounds;
- fiber;
- healthy fats.
Fruits, vegetables, nuts, and seeds contain vitamins C and E, flavonoids, and carotenoids. They neutralize free radicalsthat damage cells and DNA and may contribute to the development of chronic diseases. An important role is also played by anti-inflammatory components omega-3 fatty acids from fish and polyphenols from olive oil. Chronic inflammation has long been considered one of the key factors in cardiovascular disease and some forms of cancer, and reducing it directly affects long-term health. A separate element is fiber, which is abundant in legumes, vegetables, fruits, and whole grains. It:
- supports normal digestive function;
- helps control body weight;
- reduces the risk of colorectal cancer;
- contributes to lowering “bad” cholesterol.
Why it matters not only what you eat, but also what you avoid
The Mediterranean diet emphasizes minimal consumption of ultra-processed foods, added sugar, and red meat. These parts of the diet are often associated with obesity, metabolic disorders, and increased cardiovascular risk. Its strength lies in balance and the absence of radical restrictions.
What the Mediterranean diet recommends?
The basis of the diet includes:
- fruits and vegetables;
- fish and seafood;
- olive oil;
- nuts and seeds;
- beans and other legumes;
- whole grains;
- fresh herbs.
In moderate amounts, it allows:
- poultry;
- eggs;
- milk, cheese, and yogurt;
- red wine up to one glass per day for women.
It is recommended to limit:
- refined grains and oils;
- red meat and deli meats;
- ultra-processed foods;
- sweets and foods high in added sugar.
Dietitians advise starting without drastic changes: add more vegetables to familiar meals, choose fish more often, gradually replace refined products with whole grains. This approach integrates more easily into everyday life and is not perceived as a temporary restriction.
The Mediterranean diet is not about bans, but about consistency. And it is this consistency that, as scientific observations show, can play a key role in maintaining health for decades ahead.
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