

In recent years, the Mediterranean diet has been studied and recommended as a great diet for living a longer and healthier life. There are great benefits to following a Mediterranean diet, especially for seniors. Not only can it help them maintain a healthy weight which keeps them active longer, but it also helps with maintaining their cardiovascular and cognitive health.
Definition of the Mediterranean Diet
The Mediterranean diet includes high consumption of fruits, vegetables, legumes, and unrefined grains. This diet also includes consuming a high intake of monosaturated fat (extra virgin olive oil), moderate consumption of fish, red meat, poultry, sugar, cheese, yogurt, and finally, a moderate intake of ethanol (in the form of wine). Keep in mind that in different regions the ingredients for meals may vary slightly based on what is available.
Benefits of the Mediterranean Diet
Following the Mediterranean diet has many benefits for seniors. Here are a few:
Easy on the Liver
The meals in the Mediterranean diet are easy to digest on the liver, unlike the western diet where the liver must work hard to digest the food.
Helps Maintain Cognitive Health
Some studies have shown that following a Mediterranean diet decreases the risk of Parkinson’s disease, dementia, and other various neurological illnesses. This means that those who follow a Mediterranean diet may have a greater quality of life for longer.
Prevents Diabetes
Older adults have a greater risk of having diabetes. By following a Mediterranean diet, older adults can maintain a healthy weight and a great balance in their blood sugar levels. Also, phytochemicals in olive oil help lower insulin resistance and inflammation.
Improves Cardiovascular Health
Cardiovascular disease is more common in older adults, and therefore, they should make sure to regularly monitor their cholesterol and blood pressure. By following a Mediterranean diet, they will have a lower risk of heart disease. This is because fresh olive oil contains alpha-linolenic acid which helps lower blood pressure and reduces the risk of cardiac arrest.
Fights Cancer
The Mediterranean diet is high in antioxidants, polyphenols, and other nutrients that help fight malignant cells. Fresh fish also has omega-3 fatty acids, which help in cancer prevention.
Helps with Losing Weight
Following the Mediterranean diet can help seniors lose weight as it is high in protein and healthy carbohydrates, which helps them be satisfied between meals.
Improves Sleep Quality
The Mediterranean diet may improve sleep quality in older adults who have trouble sleeping.
How does the Mediterranean Diet Reduce the Risk of Alzheimer’s Disease?
There have been some studies that suggest that the Mediterranean diet may reduce the risk of Alzheimer’s disease by protecting the brain cells associated with this disease and increasing the proteins of the brain that protect it from damage. As Alzheimer’s disease causes inflammation of the brain, it may be the diet that helps reduce this inflammation. It also helps lower cholesterol levels which may be associated with memory and thinking issues.
There have been various studies done on how the Mediterranean diet reduces the risk of Alzheimer’s disease, however, they have not all shown similar trends. The conclusion is that it may be that those who follow the Mediterranean diet lead healthier lifestyles and therefore have less memory and thinking problems. Finally, it is important to note that following a Mediterranean diet may be a great way to consume fresh and healthy ingredients in new ways to maintain a healthy weight and lifestyle, which will also ensure good brain function as we age.
Mediterranean Diet vs Keto Diet for Seniors
The Keto diet is very different from the Mediterranean diet. The Keto diet is a low carb and high fat diet. The goal of it is to go into the ketosis stage in which your body begins to burn deposited fat to get energy as it does not get enough from carbohydrates. While this process is happening, the body breaks down fat into molecules called ketone bodies.
Once the body is in ketosis, cells will use ketone bodies to create energy until you consume carbohydrates again. Originally, this diet was used to control diabetes and treat epilepsy in children as well as other diseases.
Like the Mediterranean diet, the Keto diet may improve brain function which may help control conditions such as Alzheimer’s disease. It can also help improve heart health as this diet helps lower overall cholesterol, bad cholesterol (LDL), and triglycerides, and increases good cholesterol (HDL).
When it comes to a comparison of the Mediterranean and Keto diets, it is important to note that both diets help with getting rid of unwanted weight. With the Mediterranean diet, the weight loss is more gradual while with the Keto diet, the weight loss is quicker. The Mediterranean diet is more balanced and has shown that it is more sustainable in the long run without causing health issues. The Keto diet has an extreme limitation on carbohydrates which are healthy and vital for seniors to consume. One thing that both diets have in common is that there is not a strict meal plan. This allows the individual and caregivers to adjust the meals to their preference and get the most out of the diet all while following its rules.
Mediterranean Diet Month
May is Mediterranean Diet Month. The Mediterranean diet consists of plant-based food, and it is a great way to get delicious and affordable food on your table. It includes foods low in cholesterol and saturated fats, but high in fiber and omega-3 fatty acids, along with lean meat, fish, and dairy. If you are not sure what type of diet is right for you, you may want to try preparing some meals that follow the Mediterranean diet to see if you like them, and you may be surprised if they end up in your standard weekly meal rotation.
For more information on events and activities to assist the elderly, visit Community Service Opportunities and Programs to support the Elderly
Always Consult a Doctor Before Starting a Diet
It is important to understand how a specific diet may affect you. Seniors especially should always consult a doctor before starting any diet, as it may affect any current conditions or medications they may be taking.
Are you or a loved one in need of in-home care? Assisting Hands can help by providing personal care and companionship to your loved one in Sarasota, Siesta Key, Longboat Key, and Bradenton, FL. If your senior loved one is experiencing loneliness and having trouble completing daily tasks, they may benefit from our elderly care services. Our caregivers are highly trained and can help with all activities of daily life including meal preparation to help your loved ones follow their diet. To learn more about our senior care services you can call us at (941) 315-2336.