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The Mediterranean Diet Can Help You Stay Strong as You Age

The Mediterranean Diet Can Help You Stay Strong as You Age

A study shows that following the Mediterranean diet can help reduce muscle loss and decrease your risk of frailty.

As you age and become less active, you lose muscle and grip strength. Low levels of physical activity are associated with a greater risk of becoming ill, falling, requiring hospitalization and dying in the next three years. But according to a major review of published studies, the Mediterranean Diet can help protect against frailty.

Researchers from University College in London evaluated 5,789 seniors in four studies conducted in France, Spain, Italy and China. What they found was that people who followed the Mediterranean diet were less than half as likely to become frail over a four-year period as those who didn’t adopt the diet.

Your strength-building food choices
Choose a diet that eliminates highly-processed foods and emphasizes plant-based foods, including fruits and vegetables, 100 percent whole grains, legumes and nuts. You also want to consume healthy oils, like extra virgin olive oil, and use animal protein (mainly fish) as a side dish. This will help protect your cardiovascular system, help you stay at a healthy weight, keep brain fog at bay and allow you to stay physically active and strong as you age.

Medically reviewed in October 2019.

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