- The Mediterranean diet may lower cancer and early death risk, new research shows.
- Researchers concluded that a Mediterranean lifestyle may contribute to a healthier life.
- Experts explain the findings.
The Mediterranean diet has been well-studied for its numerous health benefits—it’s been linked to lowering the risk of type 2 diabetes, heart attack, and even Alzheimer’s disease. Now, a new study shows how this popular eating plan can even lower your risk of dying from cancer.
A study published in Mayo Clinic Proceedings looked at how the Mediterranean diet and lifestyle can impact all-cause, cancer, and cardiovascular disease (CVD) mortality. Researchers analyzed the diets, habits, and health of 110,799 participants from the UK Biobank. The UK-residing participants were between 40 and 75 years old at the start of the study and free of cardiovascular disease and cancer. Researchers followed up with patients for about 10 years.
The researchers measured people’s adherence to a Mediterranean lifestyle according to three “blocks”:
- Mediterranean food consumption
- Mediterranean dietary habits
- Physical activity, rest, social habits, and conviviality associated with Mediterranean cultures
All three factors, individually, resulted in a lower risk of dying during the study. The strongest reduction of cancer and all-cause mortality was associated with block three, the physical activity, rest, social habits, and friendliness associated with Mediterranean culture. As a result, researchers concluded that adopting a Mediterranean lifestyle in non-Mediterranean populations may be possible and part of a healthy way of life.
What is the Mediterranean diet?
The core characteristics of the Mediterranean diet include consuming whole grains, nuts, seeds, legumes, fruits, and vegetables, says Melissa Prest, D.C.N., R.D.N., national media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board. “Fish is consumed a few times a week, along with poultry, eggs, and dairy.” Olive oil is often the predominant fat choice, she adds.
Red meat is limited but not 100% off-limits, says Keri Gans, M.S., R.D., registered dietitian and author of The Small Change Diet. The diet also “encourages minimally processed foods.”
What are Mediterranean lifestyle habits?
It is common to incorporate movement and physical activity during the day, says Prest. “In Italy, many people enjoy a relaxing stroll through town later in the day called La Passeggiata. They may connect with friends and family socially, window shop, or just stroll to unwind after their day.” Social connection is also important and many meals are shared and enjoyed with friends and/or family, Prest adds. “Work-life balance is important as is rest,” she says.
There is an emphasis on eating foods that are fresh, locally sourced, and in season, adds Prest. “Meals are eaten more mindfully and a light snack of fruit or vegetables may be consumed,” she notes.
How does a Mediterranean diet and lifestyle impact cancer and mortality risk?
This study shows that following (and adhering to) a Mediterranean diet can in fact lower the risk of early death (by 29%), cancer-related death specifically (by 28%), and cardiovascular disease prevalence/death, explains Mallory Thomas, M.S., R.D.N, L.D., clinical dietitian at Memorial Hermann/UTHealth Houston Cancer Center.
The Mediterranean diet can be really helpful in reducing cancer risk, says Bhavana Pathak, M.D., board-certified hematologist and medical oncologist at MemorialCare Cancer Institute at Orange Coast Medical Center. “This echoes other studies that show that plant-based diets reduce cancer risk—which has a lot to do with the plant compounds themselves, and not eating a lot of the carcinogens that processed foods might have,” she explains.
The Mediterranean lifestyle is possibly even more important, says Dr. Pathak, because it incorporates mind-body wellness by increasing socialization and decreasing chronic stress. “These are all things we know decrease inflammation and contribute to cancer prevention,” Dr. Pathak.
This particular study, however, is focused on mortality, including cancer mortality (i.e., dying from cancer), but does not include cancer risk (i.e., the risk of developing cancer) as an outcome, notes Erika Rees-Punia, Ph.D., senior principal scientist of epidemiology and behavioral research at the American Cancer Society. “Findings suggest that a higher adherence to a Mediterranean lifestyle is associated with a lower risk of cancer mortality in British middle-aged and older adults.”
The bottom line
While this study was completed in the UK, it provides evidence that adapting a Mediterranean lifestyle can be extremely beneficial in non-Mediterranean populations, says Thomas. “These results are important in showing a link between action and outcome,” Thomas says. Our diet choices are something we can manage, Thomas continues. “By making healthier swaps we can provide greater, more beneficial outcomes for our health.”
You don’t have to live near the Mediterranean to adopt the core characteristics of the diet and lifestyle, agrees Prest. “You can reduce your risk for cancer and mortality by including the general components of the Mediterranean diet and lifestyle.” Look for ways to increase plant-based foods in your diet and decrease ultra-processed foods, take some movement breaks in the day, connect with friends and/or family for meals, rest more, and eat more mindfully, she suggests.
The Mediterranean diet and lifestyle are not super complicated and are more or less a roadmap to a healthier life, says Gans. “These results once again confirm that there is no reason not to give it a try,” she says.
Looking at the big picture, Dr. Pathak hopes that government officials and policymakers will be made to understand that we need better access to green spaces and access to grocery stores in food deserts, because “these things make meaningful impacts in people’s lives and prevent a big part of these deadly diseases.”
Madeleine, Prevention’s assistant editor, has a history with health writing from her experience as an editorial assistant at WebMD, and from her personal research at university. She graduated from the University of Michigan with a degree in biopsychology, cognition, and neuroscience—and she helps strategize for success across Prevention’s social media platforms.
