This is Now the Best Diet for Longevity | Mediterranean vs Scandinavian Diet
17 Sep 2024 (1 day ago)
Intro
- The Mediterranean and Scandinavian diets share common features such as high polyphenol consumption and an emphasis on fermented foods and small fish.
- Polyphenols, found in olive oil, grapes, and berries, contribute to the antioxidant properties of both diets.
- Fermented foods, including sourdough variations and traditionally preserved foods, play a role in gut health in both regions.
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Mediterranean vs Scandinavian Diets
- Salmon, while popular, is considered a special occasion food in Scandinavian countries due to its cost and availability.
- Historically, fermented and raw dairy products were beneficial components of the Scandinavian diet, but modern consumption leans towards heavily processed dairy, potentially contributing to health issues like osteoporosis.
- Traditional Scandinavian yogurt was similar in style to Bulgarian yogurt, but Greek yogurt has gained popularity in recent times.
Common Denominators Between Mediterranean & Scandinavian Regions
- People in both the Mediterranean and Scandinavian regions engage in frequent walking, which contributes to calorie expenditure and facilitates a lifestyle that involves spending significant time outdoors.
- Both regions share commonalities in their lifestyles, including a balance between social interaction and solitude, potentially leading to reduced stress levels and positive effects on the nervous system.
- Scandinavians prioritize outdoor activities year-round, even during periods of limited sunlight, and incorporate practices like bright light therapy and saunas to mitigate the effects of reduced natural light exposure.
Nordic Skiing + Cold Exposure
- Nordic skiing is a popular form of exercise, particularly in Scandinavian countries, and is known to provide cardiovascular and other health benefits.
- Engaging the upper body during exercise, such as in cross-country skiing, increases the workload on the heart due to peripheral resistance in the arteries.
- Combining exercise with cold exposure, such as exercising in cold weather, can enhance the benefits of exercise, including cardiovascular benefits.
Vo2 max of Those in Nordic Regions
- Cross-country skiers, particularly those from Nordic regions, tend to have higher VO2 max values compared to other athletes, including cyclists.
- While genetics might play a role, the high VO2 max in Nordic athletes is likely primarily attributed to the demands of cross-country skiing.
- Olympic cross-country skiers often perform VO2 max tests during the off-season, suggesting their peak values might be even higher during the competitive season.
Exercise as a Part of Life
- Exercise is seemingly not engineered out of daily life in Mediterranean cultures, potentially due to the amount of walking and physical activity integrated into their lifestyles.
- Gyms were observed to be less prevalent in Europe, with more people engaging in outdoor exercise as a regular part of their lives.
- While Nordic people also walk frequently, Mediterranean cultures may incorporate more low-intensity exercise like biking, while Nordic people excel in high-intensity activities, possibly due to the need for an additional physical boost during harsh winters.
Muscle Mass Differences
- There is a lack of comprehensive data comparing muscle mass between Scandinavians and Mediterraneans.
- Body Mass Index (BMI) data is readily available, but information on muscle mass, potentially obtained through methods like DEXA scans, is limited.
- Nordic populations are generally observed to have a more muscular build compared to those in Mediterranean regions, particularly Italy.
Vikings
- Vikings were not all big and strong, but they were generally taller than the average American and more muscular.
- The Vikings were skilled fighters with a different mindset than the British, possibly due to their upbringing in a challenging environment.
- The original inhabitants of Scandinavia were the Sami people, who predated the Vikings by centuries.
Finnish Culture & Resiliency
- Finnish people are very resilient, historically living in a poor country under Swedish and Russian rule.
- All Finnish men must serve in the military, often enduring harsh conditions such as winter camps with temperatures reaching -40 degrees.
- The harsh climate may also be a reflection of the diet, as resilient foods that can survive in such conditions, like olive trees and certain berries, tend to be more nutrient-rich.
Macros Differences
- The Scandinavian diet is higher in fats and protein than the Mediterranean diet and lower in carbohydrates.
- Common carbohydrate sources in the Scandinavian diet include tubers (especially potatoes), berries, oats, oatmeal, and rye bread.
- Butter consumption is high in the Scandinavian diet.
Gut Health
- The consumption of fermented foods, prebiotics, and mushrooms is very high in Scandinavia.
- There is growing evidence that a diverse microbiome may not be the best for longevity, with research suggesting that centenarians often have a unique microbiome specific to their individual needs.
- It is possible to change to a healthier diet, but it might initially be suboptimal, and there is a historical practice in Finland and other parts of Europe of passing sourdough starter down through generations, potentially passing on a beneficial microbiome.
Seed Oils
- Seed oils are more available in grocery stores in the United States than in Italy, where butter seems to be more prevalent.
- While not against all seed oils, there is a concern that oxidized seed oils are problematic, and seed oils tend to oxidize more easily.
- Historically, Italians likely used more butter and tallow due to their small farms and the desire to use every part of an animal, but now seed oils like canola and sunflower are becoming increasingly common, especially in restaurants.
Sauna
- Saunas in Finland, referred to as Finnish saunas, typically have temperatures between 180-212 degrees Fahrenheit.
- Finnish saunas are considered hotter than Swedish saunas, which are typically between 160-180 degrees Fahrenheit.
- The Sauna World Championships, a competition where participants endured increasingly hot saunas, was discontinued after a fatality and severe injury occurred approximately 15 years ago.