For decades, nutrition scientists have been touting the benefits of eating like the Greeks or Italians do. The benefits of a Mediterranean diet range from cardiovascular health to preventing stroke or maintaining brain power to avoiding frailty. We heard from one reader who wants to know about achieving those benefits.
How Can You Get the Benefits of a Mediterranean Diet?
Q. I keep reading that we should be following a Mediterranean diet for good health. It’s full of vegetables and fruits, but what else?
I’d like to know more about herbs like oregano, rosemary and thyme. I am cooking with olive oil instead of canola oil, but I would like some guidance on the spices please.
A. We suspect that the generous use of herbs and spices contributes to the value of a Mediterranean diet, along with the other changes you have mentioned. Rosemary, for example, is associated with better concentration and memory as well as lower levels of anxiety and stress.
Rosemary Rocks:
Research indicates that rosemary enhances learning outcomes for laboratory animals, both in normal and cognitively impaired creatures (Brazilian Journal of Medical and Biological Research, Feb. 9, 2022). Elderly humans with diabetes slept better and had less anxiety and better concentration with lavender or rosemary aromatherapy (Explore, Nov-Dec. 2024).
Oregano Does More Than Flavor Spaghetti Sauce:
The ancient Greeks used oregano medicinally for respiratory and digestive problems. A review of recent research confirms that oregano can improve levels of cholesterol, HDL and LDL in people with metabolic syndrome (Food Science & Nutrition, Sep. 15, 2024).
Thyme Has Multiple Benefits:
Like oregano and rosemary, thyme is native to several Mediterranean regions. This wild shrub features prominently in many recipes that make up the Mediterranean diet. Scientists have established that it has broad-ranging antimicrobial properties, as well as antioxidant, anti-inflammatory and cancer-fighting properties (Nutrients, May 18, 2022).
The Nurses’ Health Study Demonstrates the Benefits of a Mediterranean Diet:
Previous research has established a number of advantages to following this eating pattern. A Mediterranean-style diet can go beyond helping the heart (Annals of Internal Medicine, Nov 5, 2013). Researchers have been following women in the Nurses Health Study for decades. In the most recent analysis, more than 10,000 middle-aged women were evaluated after 15 years. Their diets and medical records were scrutinized to see whether certain types of food might influence health outcomes.
The nurses who followed a Mediterranean-type dietary pattern by consuming more vegetables, fruits, legumes, whole grains, fish, olive oil and moderate amounts of alcohol fared best. They were less likely to develop chronic health problems such as forgetfulness, breathing difficulties, Parkinson disease or cancer as they aged.
The women who were eating healthy foods in midlife were 40 percent more likely to make it to 70 years of age and beyond. In other words, a Mediterranean diet was associated with both improved quality and quantity of life.
Can You Use a Mediterranean Diet to Avoid Arthritis Pain?
Some years ago, a study suggested that the benefits of a Mediterranean diet include a lower risk of arthritis (American Journal of Clinical Nutrition, Nov., 2016). Nearly 5,000 Americans at high risk of knee osteoarthritis were recruited between 2004 and 2006. Their eating patterns were analyzed based on a 70-item food-frequency questionnaire. Adherence to a Mediterranean-style diet was assessed. The British and Italian scientists assigned each volunteer a score to reflect adherence to the diet.
Those who had the highest scores on the Mediterranean diet questionnaire reported a substantially better quality of life. They also had decreased pain and disability and fewer depressive symptoms.
The authors conclude that this kind of eating pattern may help people avoid arthritis pain and lead to healthier aging:
“Our findings suggest that this dietary pattern may have a beneficial effect on several aspects linked to disability and thus may lead to healthier aging.”
How Can You Assess Your Adherence to a Mediterranean Diet?
Here is a shorter 14-point questionnaire you can use to figure out how to eat to avoid arthritis pain. It was published in the Journal of Nutrition in June, 2011. Give yourself one point for each “right” answer (included in parentheses). The closer you can get to a score of 14, the better you are doing.
- Do you use olive oil as your principal cooking fat? (Yes)
- How much olive oil do you consume every day? (at least 4 tablespoons)
- How many servings of vegetables do you eat every day? (at least 2)
- How many pieces of fruit do you eat every day? (at least 3)
- How many servings of red meat do you eat each day? (less than 1)
- How many servings of butter, cream or margarine do you consume every day? (less than 1)
- How many sugar-sweetened carbonated beverages do you drink per day? (less than 1)
- How much wine do you drink during a week? (at least 7 glasses)
- How many servings of beans, legumes or lentils do you eat a week? (at least 3)
- How many servings of fish do you eat every week? (at least 3)
- How many times a week do you eat store-bought cookies or cakes? (less than 2)
- How many times a week do you eat nuts? (at least 3)
- Do you prefer chicken or turkey to beef or pork? (Yes)
- How many times a week do you eat dishes with tomato sauce made with olive oil? (at least 2)
How to Get the Benefits of a Mediterranean Diet:
We offer practical advice on how to follow a Mediterranean-style diet without moving to Spain or Italy in our book, The People’s Pharmacy Quick & Handy Home Remedies.
You can also learn more about the herbs and spices that are tasty additions to the Mediterranean diet, along with recipes, in our book, Spice Up Your Health: How Everyday Kitchen Herbs & Spices Can Lengthen & Strengthen Your Life.
