A Mediterranean diet reduces the risk of the most common cause of poor eyesight in older people, according to new Australian research.

A study from the Centre for Eye Research Australia (CERA) found that people who consume at least 100 millilitres of olive oil a week are almost 50 per cent less likely to develop macular degeneration than those who eat less than 1 millilitre per week.

The study also found that people who eat other foods which are rich in omega-3 fatty-acids, such as fish and nuts, are 15 per cent less likely to develop macular degeneration.

The report’s author, Dr Elaine Chong said olive oil contains a number of protective elements that contribute to eye health.

“Olive oil is rich in powerful antioxidants like vitamin E. It also contains an anti-inflammatory component, similar to ibuprofen, which helps protect the blood vessels in the eye,” said Dr Chong.

“A diet rich in olive oil and other foods containing omega-3 fatty acids such as oily fish varieties like salmon and tuna, and nuts may help protect your eyes against diseases such as [macular degeneration].”

Once diagnosed, there are few treatment options for macular degenerations and researchers say a better understanding of the disease’s risk factors is crucial.

To conduct the study, researchers analysed the diet of 6,700 people aged 58 to 69 years old in the early 1990s.

Participants were then tracked for the development of macular degeneration between 2003 and 2006.

Australian Ageing Agenda

6 Easy Ways to Follow the Mediterranean Diet

January 19, 2010 – By Janis Graham / Readers Digest

If you’re diagnosed with type 2 diabetes, your doctor will almost certainly tell you that you need to lose some weight. Now research identifies the best way to do it: Eat the Mediterranean way.

In the study, 215 overweight people with diabetes followed either a classic, low-fat regimen (based on American Heart Association guidelines) or a higher-fat, Mediterranean-style diet (lots of olive oil, as well as vegetables, whole grains, and fish and poultry). After four years, both groups had lost similar amounts of weight—but only 44 percent of the Mediterranean-style eaters needed diabetes drugs, compared with 70 percent of the low-fat dieters.

The benefits come partly because a Mediterranean diet is full of healthy foods and partly because it doesn’t rely on fat-reduced foods high in refined carbs, says Dariush Mozaffarian, MD, an assistant professor of medicine at Harvard Medical School. Read on to find out which foods will help your blood sugar.

Eat less of these: Beef, lamb, pork
And more of these: Fish, poultry, beans

Eat less of these: Butter, margarine, butter substitue
And more of these: Extra-virgin olive oil or other vegetable oils such as soy bean and canola

Eat less of these: Low-fat crackers, chips
And more of these: Walnuts or other nuts, sunflower and pumpkin seeds, olives

Eat less of these: Reduced-fat cookies
And more of these: Fresh fruit

Eat less of these: Egg substitute; fat-free yogurt; reduced-fat American, Cheddar, and Swiss cheese
And more of these: Whole eggs; whole yogurt; feta, Parmesan, or goat cheese

Eat less of these: Baked potatoes, bread, rice
And more of these: Roasted or sautéed vegetables tossed with herbs and drizzled with olive oil

Mediterranean diet cuts stomach cancer risk

January 19, 2010 – www.presstv.ir

Apart from its various health benefits, following the Mediterranean diet can help reduce the risk of developing stomach cancer, a new study finds.

The Mediterranean diet had long been linked to a reduced risk of a number of diseases including depression, inflammation, premature death, diabetes, birth defect, cardiovascular disease, Alzheimer’s disease and obesity.

Rich in fruits, vegetables, legumes, fish, cereals and olive oil, with a relatively low intake of red meat and dairy products, Mediterranean diet is believed to protect individuals against gastric cancer, stressing that other diets may boost the risk of the disease.

According to the study published in the American Journal of Clinical Nutrition, adopting the diet lowers by 33 percent the risk of gastric cancer — the second-leading cause of cancer death worldwide.

The study found the stronger the adherence to the diet, the lower the risk of developing the condition became.

“The results add to the evidence for the role of the Mediterranean diet in reducing cancer risk and add further support for the need to continue to promote the Mediterranean diet in areas where it is disappearing,” concluded lead researcher Carlos A. Gonzalez of the Catalan Institute for Oncology in Barcelona.

Scientists urged individuals to adopt a healthy diet and identify dietary recommendations effective in reducing the incidence of this cancer.

December 4, 2009 – Global warming: less meat = less heat by Klimato kaita
Everyone can fight climate change by not eating meat one day a week, urged Sir Paul McCartney at a European Parliament public hearing on “Global Warming and Food Policy: Less Meat = Less Heat” on Thursday. The panel of global warming and food policy experts, including Chairman of the Intergovernmental Panel on Climate Change Dr Rajendra K. Pachauri, urged legislators to encourage people to do more individually to fight climate change.

Livestock account for 18% of total greenhouse gas emissions, which is double the share of transport, according to the 2006 UN Food and Agriculture Organisation report “Livestock’s Long Shadow”. Many speakers also highlighted the inefficiency of producing meat, rather than crops, to feed the world.

Less meat = better health

Read the article here.

October 26, 2009 – By Judith Graham and Julie Deardorff, Chicago Tribune reporters – Preventive health: Beyond screenings
As a young cardiologist, Steve Devries (left) noticed a disturbing pattern: His patched-up heart patients kept returning for repairs. It happened so often that Devries decided there must be another way to advance patients’ health.

Today, his thriving Chicago practice focuses exclusively on preventing disease, and Devries is far more likely to counsel patients about diet, sleep habits and exercise than to prescribe high-tech scans or cholesterol-lowering drugs.

Motivated by a growing sense that America’s health care system is broken, doctors such as Devries and public health experts are turning to preventive medicine for a potential fix. And lawmakers, eager to curb rising health care costs, are paying close attention.

Statins can reduce risk of heart events by one-third. But studies have shown the Mediterranean diet is associated with a 72 percent reduction in cholesterol levels, Devries said.

Read the article here.

October 8, 2009 – By RONI CARYN RABIN – Nutrition: Lower Depression Risk Linked to Mediterranean Diet
Eating a Mediterranean-style diet — packed with fruits, vegetables, legumes, nuts, olive oil and fish — is good for your heart, many studies have found. Now scientists are suggesting the diet may be good for your mental health, too.

A study of over 10,000 Spaniards followed for almost four and half years on average found that those who reported eating a healthy Mediterranean diet at the beginning of the study were about half as likely to develop depression than those who said they did not stick to the diet.

Read the article here.

OCt 5, 2009 – Mediterranean diet reduces depression, study suggests

Jetting to the sunny climes of the Mediterranean couldn’t hurt if you feel a bout of depression settling in.

But a new study in the Archives of General Psychiatry finds that if your aim is to minimize your risk of depression in the first place, you might stay right where you are and make your plate look like it’s been to the Mediterranean. You should scale back on the meats and dairy fats, eat some nuts, and increase your consumption of fish, vegetables and legumes doused in olive oil.

Click here to read article.

September 1, 2009 – FOX News: Too much sugar?

Click here to view video.

AUGUST 31, 2009 – Examiner.com: Mediterranean diet beats low fat for diabetes In a first long-term study, researchers examined the effects of a Mediterranean diet, compared to a low fat diet for diabetes control. The results showed that eating a Mediterranean diet was superior to eating a typical low fat diet for diabetes management.

The study explored obese individuals newly diagnosed with type 2 diabetes, examining need for medication and weight loss, and whether eating a Mediterranean diet is effective, safe and sustainable for diabetes treatment.

Over a four-year period, 215 overweight diabetics were assigned to eat either a low carbohydrate Mediterranean type diet, or a typical low fat diet. Both groups received nutritional counseling at the start of the study, and bi-monthly for the next three years.

Diabetics lost weight on the Mediterranean diet, decreased some markers for heart disease, and fewer of the study participants required medications to control blood sugar.

Read the entire article here.

August 26, 2009 – Obese People Have ‘Brain Degeneration’ A new study finds obese people have 8 percent less brain tissue than normal-weight individuals. Their brains look 16 years older than the brains of lean individuals, researchers said today.

Those classified as overweight have 4 percent less brain tissue and their brains appear to have aged prematurely by 8 years.

The results, based on brain scans of 94 people in their 70s, represent “severe brain degeneration,” said Paul Thompson, senior author of the study and a UCLA professor of neurology.

Read the article here.

August 13, 2009 – Prevent Alzheimer’s: Mediterranean diet and exercise? Two studies in this week’s (August 12, 2009) Journal of the American Medical Association (JAMA) suggest that physical activity and a Mediterranean-type diet offer cognitive (mental) benefits to older adults.

In the first study, U.S. researchers followed 1,900 adults, average age 77, for 5 years. Alzheimer’s disease (AD) was diagnosed in 15%. Adherence to a Mediterranean diet and regular physical activity were independently associated with lower AD risk.

Mediterranean diet: fruits, vegetables, legumes (beans), cereals, fish, and mild to moderate alcohol consumption were positives in the diet scoring system. Meat and dairy were negatives.

Read the article here.

August 17, 2009 – By Shara Yurkiewicz – Battling inflammation through food Though it’s an emerging field, proponents of anti-inflammatory diets point to growing evidence that foods like vegetables and fish can ease an overactive immune system.

If you want to live longer — avoid heart disease, Alzheimer’s disease and cancer — then pick and choose your foods with care to quiet down parts of your immune system.

That’s the principle promoted by the founders and followers of anti-inflammatory diets, designed to reduce chronic inflammation in the body.

Dozens of books filled with diets and recipes have flooded the market in the last few years, including popular ones by dermatologist Dr. Nicholas Perricone and Zone Diet creator Barry Sears. Read the article here.

August 13, 2009 – By RONI CARYN RABIN – Prevention: Diet and Exercise Lower Alzheimer’s RiskOlder people who exercise seem to be at lower risk for Alzheimer’s disease, as are those who eat a Mediterranean-style diet. Now, a new study has found that the effects of the two lifestyle behaviors are independent of one another — and together, they add up.

The Columbia University study followed a diverse group of 1,880 septuagenarian New Yorkers, assessing their diets and levels of physical activity, and screening them periodically for Alzheimer’s disease. After an average of five years, 282 cases of Alzheimer’s were diagnosed.Read the article here.

May 18, 2009 – In Depth: 10 Foods You Should Be Eating, But Aren’tWhey Protein Powder – Little Miss Muffett knew what she was doing when she ate her curds and whey. A run-off of the cheese-making process, whey in powder form can be a great source of protein. It’s also been shown to stimulate the immune system. So get off your tuffett and try sprinkling some in your next smoothie. Read the article here.

April 17, 2009 – Studies show that getting adequate vitamin D can help slow the progress of cancer, along with eating a Mediterranean diet, getting exercise and reducing stress. Read the article here.

Featured in the April 6, 2009 Woman’s World Magazine: THE MEDITERRANEAN DIET and on Ayhan’s blog:

Some excerpts from the insert:

Not long ago, Harvard University nutrition experts proved that a Mediterranean-style diet—with staples like salmon, veggies, olive oil, creamy yogurt and red wine—can shrink our waists four times faster than a traditional low-fat plan.”

WHY IT WORKS: First, Mediterranean meals skimp on ingredients that researchers have specifically linked to ab fat—including red meat, refined carbs, diet soda, fried foods and trans fats.

THE AMAZING BENEFITS:
-you get super hunger control
-you shut out belly fat
-you fight fat all over
-real-world results!

FEATURED MEAL PLAN: This tasty plan combines Mediterranean-style eating with belly-flattening doses of phytochemicals. While following it, drink as much water as you like; add unsweetened tea/coffe and low-cal condiments in moderation. Aim for 20 minutes of brisk walked or other aerobic activity daily. As always, get a doctor’s okay to try any new plan.

BREAKFAST:
2 eggs scrambles with 1/2 cup diced vegetables, 1/4 cup low-fat cheese and 1 tsp/ olive oil 1 orange
LUNCH: 4 oz water-packed tuna, 1 hard-boiled egg, 1/4 cup chickpeas, 1 tbs. black olives, 2-3 cups baby spinach, 1 tbs. red wine vinegar and 1 tsp. olive oil 1 whole wheat pita
DINNER: 3 oz. baked chicken breast or soy-based burger crumbles, 2/3 cup whole-wheat pasta, 1/2 cup tomato sauce, 1 tbs. parmesan , 1 cup green beans, 1 tsp. olive oil
PHYTOCHEMICAL RICH SNACKS:
SoyJoy bar
100-calorie pack almonds or walnuts
- 1/3 cup hummus+1/2 cup raw veggie slices

Science Daily – January 23, 2009 – Mediterranean Diet Reduces Long-term Risk Of Subsequent Weight Gain And Obesity Among Adults
A research group from Spain has studied the dietary patterns associated with a high intake of fruits and vegetables in Mediterranean populations. They have analysed the associations between fruit and vegetable intake and weight gain over a 10-year period in an adult Mediterranean population.
Read this article

US NEWS & WORLD REPORT – December 24, 2008 – Good Reasons to Avoid Diet Coke Plus, Weight-Loss Supplements
he Food and Drug Administration has been busy this week, and I think what it is saying warrants a wake-up call—especially for women. Yesterday, the agency said it issued a warning letter to Coca-Cola noting that its Diet Coke Plus soft drink had nutritional claims that shouldn’t be placed on an utterly nonnutritious soft drink. Those added vitamins and minerals don’t make the beverage any more healthful than, say, Diet Pepsi, the FDA says.
Read this article

US NEWS & WORLD REPORT – December 16, 2008 – ‘Mediterranean’-Style Diet Best for Blood Sugar Control
Another study finds type 2 diabetes increases cancer death risk.
A new study found that a diet of “low-glycemic foods”—such as beans, nuts, peas, lentils and pasta—was superior to a high-cereal-fiber diet when it comes to lowering blood sugar and other risk factors for heart disease in people with diabetes.
“This reemphasizes what we know—at the end of the day, the best diet is the Mediterranean-type diet: nuts, beans, lentils, fruits, vegetables,” said Dr. Suzanne Steinbaum, director of Women and Heart Disease at Lenox Hill Hospital in New York City, and a spokeswoman for the American Heart Association. “The study didn’t exactly call it a Mediterranean diet, but the components of it were Mediterranean.”
Read this article

INDYSTAR – December 16, 2008 – Mediterranean diet basics see little change
You’ve heard a lot about the Mediterranean diet, but other than eating like people do in Italy—though not necessarily in Italian restaurants—what’s it all about?
The people at Oldways, a Boston-based nonprofit focused on nutrition education, offer their own version of a food pyramid reinforcing the tenets of the diet.
Read this article