The Mediterranean diet and exercises targeting the legs can help in the quest for longevity
Summary
Businessman I. Roy Cohen, 101, revealed he follows a Mediterranean diet and exercises to stay healthy. Experts recommend exercises for legs and arms, as well as the Mediterranean diet rich in plant foods, fruit, whole grains, olive oil, cheese and yogurt, meat, fish, etc.
Retired American businessman I. Roy Cohen, 101, attracted the attention of those seeking longevity after revealing in an interview with the Business Insider newspaper that his only health problem was related to the prostate.
The New Yorker also says that his secret to reaching 100 years of age with endurance is following the Mediterranean diet, a widespread eating habit among millionaires and billionaires, and regularly practicing physical exercises that mainly involve the legs.
8 health benefits of the Mediterranean diet
OR Earth spoke with three experts to understand how Cohen’s habits may have helped him reach age 101 in good health and vitality.
Physical exercises and muscle mass
Orthopedic doctor Daniel Oliveira, director of the Orthopedics and Traumatology Center of Belo Horizonte, explains that leg exercises bring numerous benefits to maintaining musculoskeletal health in the elderly.
“Among these benefits is the strengthening of the lower muscles, which is essential for supporting the weight of the body and carrying out daily activities such as walking, climbing stairs and getting up from a chair. Stronger muscles contribute to better stability and mobility,” says the orthopedist.
Oliveira points out that impact and resistance activities, such as walking or weight training, can help prevent bone loss (osteoporosis), which is common in this age group, especially among women.
Furthermore, strengthening the leg muscles increases the overall stability of the body, making older people less likely to trip and fall.
Saúde no Lar geriatrician Simone de Paula Pessoa Lima explains that exercise is essential for health and longevity in every age group, but becomes especially important as we age. For older adults, regular exercise can bring significant benefits, including:
- Improved muscle strength;
- Maintaining bone health;
- Improved flexibility and balance;
- Reduced risk of chronic diseases such as diabetes, heart disease and osteoporosis;
- Promotion of mental health, contributing to a better quality of life and greater independence.
In addition to leg exercises, which are essential for maintaining mobility and reducing the risk of falls, the doctor recommends exercises for the arms and spine.
“Examples of exercises that work all parts of the body would be walking, swimming or water aerobics, Pilates exercises and weight training with resistance exercises. With them we can maintain muscle mass, which is essential for mobility and metabolism,” says the specialist.
Mediterranean diet
As for the Mediterranean diet followed by Cohen, nutritionist Patrícia Alves Soares Lara says the menu is based on foods available in countries bordering the Mediterranean Sea. The basis of this diet includes:
- Lots of plant foods;
- Fruit;
- Minimally processed, seasonally fresh, locally grown whole grains, nuts, and legumes;
- Olive oil as the main source of fat;
- Cheese and yogurt, consumed daily in low to moderate amounts;
- Fish and poultry, consumed in low to moderate quantities a few times a week;
- Red meat, consumed little and in small quantities;
- Fresh fruit for dessert, with desserts containing added sugars or honey consumed only a few times a week;
- Wine consumed in low to moderate quantities, usually with meals.
According to the expert, epidemiological studies confirm that the Mediterranean diet improves health and offers protection against cancer.
“Reactive oxygen species are generally considered a major cause of damage to macromolecules. In this sense, the Mediterranean diet is extremely interesting, since it is rich in antioxidants, which help fight oxidative stress and chronic inflammation”, explains the professional.
There are many ways to incorporate Mediterranean diet foods into your daily menu. Here are some nutritionist ideas to get you started:
Breakfast
- Wholemeal bread topped with a small amount of low-fat cheese and slices of fresh tomato, drizzled with a drizzle of extra virgin olive oil.
- Vegetable omelette made with mushrooms, spinach and onions cooked in olive oil with wholemeal bread crust.
- Plain Greek yogurt topped with nuts and fresh fruit.
Lunch
- Greek salad made with chopped mixed greens, olives, tomatoes, fresh parsley, goat cheese with extra virgin olive oil and freshly squeezed lemon.
- Chickpea salad with chilli pepper, chives and fresh oregano, dressed with extra virgin olive oil and lemon juice.
- Vegetarian pizza topped with low-fat mozzarella, roasted broccoli, onion, green pepper and carrots.
To have lunch
- Grilled vegetable skewers with prawns, toasted quinoa salad and mixed salad with pine nuts.
- Chicken fried in olive oil with broccoli, cauliflower, asparagus and yellow peppers, served over brown rice.
- Steamed mussels with spinach salad and minestrone.
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Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
