Spain remains among the countries with the highest life expectancy in the world, with an average of 83.2 years, according to the latest data from the National Institute of Statistics (INE). This leadership is no coincidence: behind it are factors such as access to a robust healthcare system and, above all, healthy lifestyles where the Mediterranean diet plays a leading role.

‘The Mediterranean diet is not just a dietary pattern, it is a way of life that protects our body from within and allows us to reach advanced ages with quality of life,’ says Dr Susana Monereo, head of the Endocrinology and Nutrition Service at Ruber Internacional Hospital. ‘From an endocrine and metabolic point of view, it is a powerful preventive tool against premature ageing and chronic diseases.’

Dr Monereo And the challenges in public health are clear. More than 37% of Spanish adults are overweight and nearly 17% are obese. In childhood, data from the 2019 ALADINO study show that 40% of children between the ages of 6 and 9 are overweight.

Against this backdrop, the Mediterranean diet is positioned as a high-impact solution. Numerous studies, including PREDIMED, have shown that following this dietary model can reduce major cardiovascular events, such as heart attacks and strokes, by more than 30%. ‘The combination of extra virgin olive oil, fruit, vegetables, oily fish and nuts creates a metabolically favourable environment that reduces chronic inflammation, improves insulin sensitivity and protects against neurodegenerative diseases,’ explains the doctor.

More than a diet: a way of life

High resolution image. This link will open using lightbox, there may be a context switchDra. MonereoThe Mediterranean diet stands out not only for its clinical effectiveness, but also for its sustainability. Its basis in seasonal and local plant-based products makes it an environmentally friendly option. Furthermore, as it is not a restrictive diet, it promotes long-term adherence. ‘It's not about prohibiting, but about making good choices: eating with your family, exercising daily, resting and cultivating emotional bonds. All of that is also health,’ emphasises Dr Monereo.

This comprehensive approach has a direct impact on healthy ageing. At the cellular level, the antioxidants present in this diet help reduce oxidative stress and preserve telomere length, a marker of cellular youth. At the hormonal level, it improves the lipid profile, regulates insulin secretion and preserves thyroid and adrenal function.

Recent studies have even shown a positive epigenetic effect: the nutrients in the Mediterranean diet can modify the expression of genes related to longevity without altering DNA. ‘We are talking about a diet that can reprogram our body to age more slowly,’ says the specialist.

But the benefits of the Mediterranean diet go beyond the physical. Dr Susana Monereo highlights a less visible but equally powerful aspect: the social bond. "In Spain, intergenerational contact is frequent: grandparents, parents and children share time, meals and experiences. This emotional fabric protects mental health and regulates key hormones such as cortisol, which, if kept high by stress or loneliness, can accelerate metabolic deterioration."

This affective environment acts as a natural hormonal modulator, reducing low-grade chronic inflammation — known as ‘inflammaging’ — one of the main accelerators of ageing.

More prevention, less disease

The evidence is clear, but its application is still insufficient. Only 36% of Spanish adults meet the minimum recommended levels of physical activity. That is why Dr Monereo advocates a multidisciplinary approach: "It is essential that the Mediterranean diet is maintained and modernised. Not only as a cultural heritage, but as a public health policy. Education, health, urban planning and citizenship must all pull in the same direction to keep this model alive."

The doctor's conclusion is clear: preserving and updating the Mediterranean diet is an investment in the future. It is an effective, sustainable and scientifically proven roadmap for combating chronic diseases, promoting functional autonomy in old age and ensuring quality longevity.