The recipe for well-being? We already have it: the Mediterranean diet.
Grocery shopping is never a neutral act. Over time, the choices we make among supermarket shelves can affect our health. In recent years, there’s been perhaps too much talk about food, wellness, and eating habits, at the risk of creating background noise that makes it difficult to distinguish the principles of proper nutrition from fleeting trends. What is certain is that scientific research has now clarified the link between dietary patterns and diseases. «The main chronic diseases associated with diet are cardiovascular, neurodegenerative, and musculoskeletal conditions, in addition to type 2 diabetes, some types of cancer, and obesity, which is the root cause of nearly all the conditions listed», confirms Professor Stefania Maggi, president of the Mediterranean Diet Foundation and research director at the CNR Institute of Neuroscience, Padua-Aging section.
«Hypertension, heart attack, and stroke can be caused or worsened by the consumption of ultra-processed foods rich in saturated fats, sugars, and sodium. In particular, type 2 diabetes, which is strongly linked to obesity, is associated with excessive intake of simple sugars, saturated fats, and refined carbohydrates, as well as the consumption of sugary drinks and processed foods. Meanwhile, diet-related cancers — such as colorectal, stomach, liver, and pancreatic cancer — are often associated with excessive consumption of red meat, especially processed meats, high alcohol intake, and low intake of fiber and antioxidants».
The Mediterranean answer
And yet the solution has existed for millennia, preserved in the food traditions of Southern Europe and the Middle East. The Mediterranean diet is not just another weight-loss program: it is a dietary model that Margaret and Ancel Keys described as early as the 1950s, by observing the habits of Mediterranean peoples and their extraordinary longevity.
A mosaic of flavors that, in 2010, UNESCO recognized as Intangible Cultural Heritage of Humanity, and to which the Istituto Superiore di Sanità has recently dedicated guidelines, supported by over twenty Italian scientific societies. «The Mediterranean diet is not limited to a dietary regime, but represents a true healthy and sustainable lifestyle», Maggi emphasizes. «It is characterized by a high consumption of plant-based foods: vegetables, fresh fruit, legumes, whole grains, nuts, and olive oil as the main source of monounsaturated fats. The guidelines also stress the importance of moderate consumption of fish, seafood, eggs, white meat, milk and dairy products, while limiting red meat and sweets».
Brain, bones, and muscles: the hidden benefits
According to the guidelines, the Mediterranean model reduces the incidence of heart disease by improving lipid profiles, lowers the risk of colorectal, breast, liver, stomach, and lung cancers thanks to fiber, antioxidants, and healthy fats, and supports blood sugar control and maintaining a healthy weight. But the Mediterranean diet also proves effective in less expected areas: it reduces the incidence of Alzheimer’s, Parkinson’s, and depression thanks to the intake of polyunsaturated fatty acids and vitamins. It also protects against osteoporosis and sarcopenia in the elderly, improves symptoms of osteoarthritis, and reduces the risks of gestational diabetes and preterm birth.
For a sustainable lifestyle
The Mediterranean diet also contributes to creating a sustainable lifestyle, capable of offering both environmental and economic responses to climate change and the loss of biodiversity. «It includes conscious eating habits, such as choosing local and seasonal foods, regular physical activity, proper rest, conviviality, and social interaction», the president of the Foundation points out. The emphasis on whole grains, legumes, fruits, and vegetables — whose cultivation requires fewer natural resources and generates lower greenhouse gas emissions — results in a lower environmental impact compared to animal-based products.
«Moreover», adds Maggi, «it represents a balanced dietary model that, if well planned, can be economical and therefore accessible even to less affluent segments of the population. Finally, it promotes values such as hospitality, neighborliness, intercultural dialogue, and respect for diversity, embodying the concept of Mediterranean living».
Active aging starts at the table
Nutrition also plays a key role in the aging process. «A balanced and anti-inflammatory diet, such as the Mediterranean one, can not only slow the signs of biological aging but also improve the quality of life in older adults», the president explains. As we age, we lose muscle mass, strength, and bone density. To slow these processes, it is essential to ensure an adequate intake of high-quality protein, calcium, and vitamin D. Diet also affects immune defenses: a balanced diet helps strengthen the immune system, offering added protection against viral and bacterial infections. «A balanced diet is not just a matter of physical well-being, but an essential tool for healthy and active aging», she continues. This is the focus of the HappyAgeing association, which in Italy brings together scientific societies, unions, and elderly federations. «Food choices are not just an individual responsibility», Maggi concludes, «but require collective and shared action among individuals, institutions, companies, and society as a whole».