Defying Aging: How a Mediterranean Diet and Physical Activity Impact Body Composition

Krissy Vann | Host, All Things Fitness and Wellness

As we age, it's no secret that our bodies undergo certain transformations. However, what if there were strategies to mitigate these age-related body composition changes? A recent study, featured in JAMA Network Open, delves into the intriguing potential of combining the Mediterranean diet with physical activity to defy these natural processes.

This study centered on specific body composition components, with a particular focus on visceral fat and lean mass, both of which play pivotal roles in our health. The study's participants were middle-aged and older adults grappling with excess weight and metabolic syndrome. They were divided into two groups, one receiving an energy-reduced Mediterranean diet along with increased physical activity, while the other group was merely advised to follow a Mediterranean diet without weight loss objectives.

The results are enlightening. The group that diligently adhered to the lifestyle intervention witnessed substantial enhancements in their body composition. Notably, they managed to shed total body fat, specifically targeting the stubborn visceral fat that tends to accumulate as we age. Visceral fat has been implicated in a host of health issues, making its reduction quite significant.

Additionally, the lifestyle intervention aided in slowing down the decline in lean mass, a common consequence of aging and weight loss. Preserving lean mass is paramount for retaining muscle strength and warding off age-related muscle loss, a condition known as "sarcopenia."

While these changes may appear moderate, they carry substantial implications for health. They translate into a 5% improvement in baseline values, which means that for every 12 individuals who receive the intervention, one more person experiences improvements in visceral fat. For every 17 participants, one more person achieves improved fat and lean mass percentages.

These findings hold substantial promise and may possess tangible clinical significance. However, further research is necessary to confirm their long-term health implications. For now, it's safe to suggest that a Mediterranean diet accompanied by regular physical activity could potentially serve as a strategy to combat age-related body composition changes. The combination of nutritious eating and exercise may indeed hold the key to defying the passage of time.

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