In past articles we have extolled the benefits of regular exercise and antioxidant consumption (through food and nutritional supplementation) for COPD patients, smokers and others who experience chronic shortness of breath.
So we thought it worthwhile to bring to your attention a new study demonstrating the value of increased physical activity combined with a Mediterranean diet. While the study is not focused specifically on COPD patients or smokers, it is in our opinion relevant to anyone seeking to improve their respiratory and cardiovascular health.
In the study, the Greece based research team surveyed 3,042 Greek citizens about their daily physical activity levels, dietary consumption, and lifestyle behaviors. In addition, study participants received several diagnostic evaluations including blood pressure measurements, and blood draws to assess antioxidant levels and cholesterol levels.
The purpose of the study was to determine whether there was a positive correlation between physical activity level and the so-called “Mediterranean” diet on total antioxidant capacity (TAC). Total antioxidant capacity is a blood plasma measure of the combined antioxidant particles available to your body from all antioxidant nutrients consumed through diet or produced by the body.
Commenting on the Mediterranean diet, the study authors noted, “The dietary characteristics found in the olive growing areas of the Mediterranean region (i.e. Greece, Spain, Italy and France) have been…associated with lower incidence of cardiovascular diseases, metabolic disorders and several types of cancer.”
The foods that form the basis of a Mediterranean diet include whole grains, fruits, vegetables, olive oil, nuts and seeds combined with an emphasis on poultry and fish versus red meat. In addition, many proponents of the Mediterranean diet also suggest red wine for those who consume alcohol in moderation. For a more complete description of the Mediterranean diet, click here to read the Mayo Clinic summary.
In previous studies, it has been shown that people who regularly exercise have higher TAC levels than those who exercise less. Additionally, previous studies on the Mediterranean diet have shown that those closely following the Mediterranean diet have higher TAC levels compared to those consuming more of a Western diet (a diet that typically has higher levels of red meat versus fish/poultry, and a greater percentage of calories from refined foods with high sugar/salt content versus fruits, vegetables, and other plant based foods).
So the researchers in this investigation desired to know whether there was an additive effect on TAC from closely following a Mediterranean diet and engaging in regular physical activity as opposed to pursuing one of these two lifestyle options alone. (Kavouras SA, et al. Physical activity and Adherence to Mediterranean Diet Increase Total Antioxidant Capacity: The ATTICA Study. Cardiology Research and Practice. 2010 Oct 20;2011:248626).
Their results showed that those study participants who most closely followed the Mediterranean diet and exercised the most had mean TAC levels of 288 umol/L (umol/L is a measurement describing the total number of antioxidant molecules present in the blood plasma samples of the study participants).
Those who closely followed a Mediterranean diet but were physically inactive had mean TAC levels that were 11% lower than the combined high Med diet/high exercise group. Among study subjects who exercised heavily but did not follow a Mediterranean diet closely, TAC levels were 15% lower than the combined high Med diet/high exercise group.
By comparison, those who were the least physically active and did not consume a Mediterranean style diet had TAC levels of 230 umol/L , or 20% lower blood level concentration of antioxidants.
So the results clearly showed the additive benefit of a closely followed Mediterranean diet and high levels of regular physical activity on the body’s antioxidant reserves. It should be noted that the participants of this study were considered “healthy adults”, not people with advanced cardiovascular or respiratory conditions.
You might ask – so what?
Well, it is believed by scientists that an imbalance between pro-oxidative molecules known as free radicals and anti-oxidant molecules which neutralize the effects of pro-oxidants are significantly correlated with poor cardiovascular and respiratory health.
We’ve previously discussed such evidence related to the effects of cigarette smoke in depleting the body’s supply of antioxidants and in so doing contributing to airway inflammation. Chronic airway inflammation is believed to be the main cause of chronic shortness of breath.
As another recent dietary antioxidant study noted, “The imbalance of oxidant/antioxidant plays an important role in the development of chronic obstructive pulmonary disease (COPD). There is increasing evidence that individuals with high antioxidative nutrient levels in the diet or in blood tend to maintain better lung function.” (Lin YC, et al. Comparison of plasma and intake levels of antioxidant nutrients in patients with chronic obstructive pulmonary disease and healthy people in Taiwan: a case-control study. Asia Pac J Clin Nutr. 2010;19(3):393-401.)
Therefore, steps one can take to boost antioxidant levels in the body are beneficial to help protect the heart, lungs and other vital body organs from the damage exacted by an over-abundance of pro-oxidative molecules. This study confirms that closely following a Mediterranean diet and engaging in regular physical activity are powerful strategies that you can employ to boost your body’s supply of antioxidants.
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