When you cook at home with fresh, high-quality ingredients that you choose, you are in charge of what you eat. Eating the right foods provides you with more energy, improves your health, and allows you to live a longer life. Cooking at home also allows you to enjoy the satisfaction of creating tasty meals from our simple Mediterranean Diet recipes. Take charge of your kitchen and become the chef in your own home!

A 2011 study published in the journal Public Health Nutrition followed 1,888 older adults and discovered that those who cooked at home five times per week were 47% more likely to live for more than 10 years. Read more

Exercising has numerous advantages. It helps you lose weight, get stronger, and reduce stress. It also improves your mood, sleep, and mental health. But what about the long-term effects? The evidence is clear: exercise is crucial for a healthy and longer life. It protects your bones and organs, improves digestion, and lowers the risk of serious diseases. Exercise also eases anxiety or depression, reduces the chance of heart disease, and helps manage chronic conditions. It even enhances your body's balance.

A study published in the Journal of the American Medical Association (JAMA) followed the health of over 270 000 elderly people for an average of 12 years, demonstrating the benefits of participating in any of these types of physical activities that can help reduce mortality risk. That includes those who are older, too. Read more

Having a social life and building strong connections with others can greatly impact your health and contribute to a longer life. The link between social interaction and longevity is significant. So, it's important to share more of yourself with others and engage in social activities. Whether it's spending time with friends, joining clubs or groups, or simply reaching out to people, nurturing social connections can have a positive effect on your overall well-being and increase your chances of living a longer and healthier life.

Strong social ties can increase longevity and improve health, according to a Harvard Women's Health Watch study. Friendships are just as important to the overall quality of life as not smoking, eating healthy foods, and sleeping enough. People who had satisfying relationships with others were happier, better adjusted, had fewer health problems, and lived longer. Read more

Generally, people who have never smoked tend to live longer than those who used to smoke, and former smokers have longer life expectancies compared to current smokers. Quitting smoking can have a positive impact on your overall health and increase your chances of living a longer life. It's important to stop smoking as soon as possible, but quitting at any age makes a big difference in how long you live.

According to a British study, smokers died on average 10 years younger than lifetime nonsmokers. Smokers who stopped before the age of 35 outlived continuing smokers by 6.9 to 8.5 years for males and 6.1 to 7.7 years for women. Smokers who quit when they were younger had longer lives. Even those who quit considerably later in life benefited: among smokers who quit at the age of 65, men gained 1.4 to 2.0 years of life, while women gained 2.7 to 3.7 years. Read more

Getting sufficient sleep is crucial for improving your overall health and increasing your lifespan. The recommended amount of sleep varies depending on age, with teenagers and children generally needing more sleep than adults. Not getting enough sleep has been associated with an increased risk of heart disease and obesity, among other health problems. By prioritizing quality sleep and ensuring you meet the recommended sleep duration for your age group, you can promote better health and enhance your chances of living a longer life.

Researchers found that if people slept less than seven hours a night or more than eight hours a night, they had an increased risk of death (24% and 17%, respectively). Read more

Excessive TV viewing has been associated with an increased risk of premature death. Spending prolonged periods in front of the television can have negative impacts on your health and well-being, potentially shortening your lifespan. It is important to be mindful of the amount of time you spend watching TV and consider incorporating more active and engaging activities into your daily routine. By reducing your TV viewing time, you can potentially lower the risk of premature death and improve your overall health.

A 2012 Australian study discovered that watching TV may be as unhealthy for your life expectancy as smoking and not exercising. Researchers calculated that people who watch TV for an average of six hours per day for their entire lives will live 4.8 years less than those who do not. Read more

Spending a minimum of 120 minutes per week in nature has been linked to improved health and well-being. Engaging with the natural environment has positive effects on our overall physical and mental well-being. It's beneficial to make time for activities like walking in the park, hiking trails, or simply enjoying the outdoors. By dedicating just a couple of hours each week to connect with nature, you can experience the positive impacts it has on your health and well-being

A U.S.-based Nurses’ Health Study has found that higher levels of green vegetation were associated with decreased mortality. "Policies to increase vegetation may provide opportunities for physical activity, reduce harmful exposures, increase social engagement, and improve mental health. Planting vegetation may mitigate the effects of climate change; in addition, evidence of an association between vegetation and lower mortality rates suggests it also might be used to improve health". Read more

Multiple studies have shown that maintaining an active sexual life is associated with increased longevity. Engaging in regular sexual activity can lower the risk of experiencing heart attacks, strokes, and other cardiovascular diseases. By nurturing a fulfilling and active sexual life, you can potentially improve your overall cardiovascular health and enhance your chances of living a longer and healthier life.

A high-orgasmic frequency group had a 50% lower mortality risk than a low-orgasmic frequency group, according to American research on 6037 people who ranged in age from 25 to 85 and from another study of 918 men in South Wales, aged 45 to 59.

Life expectancy is affected by various factors, including lifestyle-related risks and our quality of life. One important aspect is managing stress. How we handle the challenges that come our way can greatly impact our long-term health and well-being. Research suggests that overreacting, constant worrying, and living in a state of chronic anxiety can actually shorten our lifespan. Making the choice to live a simpler and less stressful life can contribute to living longer and healthier. The way we react today can predict our future health conditions, so it's important to prioritize stress reduction and embrace a more relaxed lifestyle.

Anxiety disorders significantly increase mortality risk. The comorbidity of anxiety disorders and depression played an important part in the increased mortality. A nationwide study in Denmark from 1955 to 2006 has shown the relationship between anxiety and longevity. Read more

Faith is a powerful force that gives strength and purpose to many individuals. Even though it cannot be seen, it provides comfort and guidance in daily life. Trusting in something or someone can be incredibly rewarding and transformative. It instills hope and courage, helping us navigate life's uncertainties. Each person's journey of faith is unique and personal. It's important to respect and learn from the diverse perspectives and traditions that shape our understanding of faith. Faith reminds us that there are aspects of life beyond the physical realm, encouraging self-reflection and deeper connections. While faith cannot be measured, its impact is profound, offering solace, compassion, and a sense of belonging. Ultimately, faith and trust are personal choices that enhance well-being and bring meaning to our lives.

Religiously affiliated people, as shown in an Americn study, lived more than 5 years longer than non-religiously affiliated people. Read more

Being happy has a remarkable connection to our health and how long we live. Several studies have consistently demonstrated that happiness plays a vital role in determining our longevity. While factors like diet and exercise are certainly influential, our overall satisfaction with life holds immense importance. Embracing happiness can have a profound impact on our well-being and increase our chances of living a longer and healthier life.

A study discovered that optimism and health habits are substantially connected with survival among elderly Chinese people. According to the findings, optimism and healthy practices may benefit senior health and longevity. Read more

Coffee and tea, including decaf, have been associated with increased longevity. These beverages offer health benefits that can contribute to a longer life. Coffee contains antioxidants and beneficial compounds, while tea has its own share of antioxidants. Enjoying coffee and tea in moderation can be part of a healthy lifestyle and potentially increase your lifespan.

A 10-year study of over 500,000 British adults found that those who drank coffee had longer lives than those who did not. Read more

Polyphenols found in tea can help decrease inflammation and oxidative damage. Drinking two or more cups of tea per day is associated with a 9% to 13% lower risk of death when compared to non-tea users. Read more

Alcoholic beverage consumption is generally not recommended. If drinking alcohol is a regular part of your lifestyle, moderation is strongly advised in controlled amounts.

With the 2020 update of the New Modern Mediterranean Diet, alcohol consumption has shifted to occasional use rather than a regular part of the diet. It is now recommended to limit alcohol intake to special occasions. The older Mediterranean Diet pyramid suggested a moderate amount of alcohol, with one small glass of 125 mL of wine per day for women and two small glasses per day for men.

In my personal experience, I made the decision seven years ago to completely remove alcohol from my life and switch to drinking 100% water. This aligns with the revised guidelines. Choosing water over alcohol offers hydration and supports overall health. By adopting these changes, we can embrace a healthier lifestyle inspired by the principles of the New Modern Mediterranean Diet

A study of 430,270 adults in Taiwan analyzing modest drinkers, who had no more than one drink a day, shows benefits and a gain of nearly 1 year in life expectancy compared to those who drank more. The loss would have exceeded 10 years if drinkers also smoked, as did the majority (65–80%) of drinkers. Clinicians should balance the risks and benefits of drinking, as well as understand whether the patient is at risk for addiction. Read more

We've all received guidance from our parents, schools, and society about the importance of maintaining a healthy diet for our well-being, both now and in the future. A healthy diet encompasses consuming foods from all essential food groups, ensuring we obtain necessary nutrients from nutrient-rich sources, and balancing our calorie intake to maintain a healthy weight.

Extensive research has demonstrated the benefits of calorie reduction and avoiding malnutrition across various organisms, from invertebrates to rats, primates, and humans. These findings shed light on the prevention of long-term health issues, including impacts on future generations, metabolic processes, molecular and cellular changes associated with aging, responses to food, and genetic variations influenced by diet.

In line with this, the Mediterranean diet has been consistently recognized as the best overall diet, securing the top position in a ranking of 40 diets conducted by a panel of esteemed diet, nutrition, and health experts. If you are interested in learning more about the Mediterranean diet, you can find additional information here.

By embracing the Mediterranean diet as a way of life, you will be incorporating all the recommended strategies for achieving a longer and healthier life. Numerous studies have shown that this dietary approach effectively reduces the risk of heart disease, stroke, and certain types of cancer and offers a host of additional health benefits.