A study by Maroto-Rodriguez and colleagues (2023), involving 10,799 individuals aged 40 to 75 from the UK Biobank cohort, shows: A Mediterranean lifestyle is life-extending and is associated with reduced cancer mortality.
For the analysis, lifestyle factors were divided into three blocks:
Mediterranean food consumption (12 items) on dietary intake, e.g., sweets, red meat, nuts
Mediterranean dietary habits (7 items) on habits and practices around meals, e.g., limiting salt at meals and consuming healthy beverages
Physical activity, rest, social habits, sociability (6 items), e.g., sleep, exercise, and socializing with friends.
ALL blocks of the MEDLIFE index were independently associated with a lower risk of all-cause and cancer mortality, and Block 3 was associated with lower CVD mortality. 
A Mediterranean lifestyle led to 29% lower all-cause mortality and 28% lower cancer mortality.
WHICH LIFESTYLE FACTORS HAVE THE STRONGEST EFFECT?
A diet rich in vegetables and nuts, healthy beverage consumption, and regular fish/seafood
Low salt and sugar and unhealthy fats, red and processed meat
Sufficient sleep and rest
Being physically active and avoiding a sedentary lifestyle
A socially supportive environment and socializing with friends and family
FIGURE. A, B and C after Javier Maroto-Rodriguez 2023: Associations (HR, 95% CI) between each MEDLIFE index item and all-cause mortality and cause-specific mortality in the UK Biobank cohort (N¼110,799). Shown is 1 point versus 0 points. The model is adjusted for sex, age, ethnicity, education, deprivation indexDeprivation index, region of assessment, smoking status, energy intake, and MEDLIFE score without the respective item. 
What are the mechanisms of action?
The Mediterranean diet has anti-inflammatory and antioxidant effects. This leads, for example, to the prevention of DNA damage and the slowing of metastasis.
Anti-aging effects of physical activity, such as reducing inflammation and improving mitochondria, homeostasis, and stem cells
Sleep disorders and insufficient recovery lead to increased inflammation, mortality, and susceptibility to disease.
Social support and integration reduce stress-related inflammatory responses and thereby mortality as well as disease.
Conclusion
A Mediterranean lifestyle leads to lower all-cause and cancer mortality. The more consistently it is practiced, the stronger the positive effects. You do not have to live by the Mediterranean Sea—just adopt the lifestyle. It is best to start right away. You will notice that it is enjoyable, too.
Maroto-Rodriguez J, Delgado-Velandia M, Ortolá R, Perez-Cornago A, Kales SN, Rodríguez-Artalejo F, Sotos-Prieto M. Association of a Mediterranean Lifestyle With All-Cause and Cause-Specific Mortality: A Prospective Study from the UK Biobank. Mayo Clin Proc. 2023 Aug 8:S0025-6196(23)00305-1.
https://pubmed.ncbi.nlm.nih.gov/37589638/
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