The benefits of a Mediterranean Diet
Stress, poor lifestyle and diet are seen as some of the biggest contributors to ill health nowadays. While we can’t always control stress, how does lifestyle and diet contribute to our physical and mental health? The Mediterranean diet claims people following this eating style can enjoy longer lifespans and reduced risk of developing chronic illnesses.
The Mediterranean lifestyle is adopted by people who live primarily in Southern European countries like Greece, Italy, France, Portugal and Spain. The region emphasizes a more balanced and sustainable approach to living and healthy eating, by encouraging locally grown foods such as vegetables, fruits, beans, nuts, seeds, olive oil, dairy, moderate amounts of fish, poultry and eggs and small amounts of red meat and red wine. Interestingly, people who live in these regions also engage in regular physical activity, spend more time with family and friends and consume less refined foods (although this has changed in the larger cities).
Scientists are continuously studying this region to find out how residents can enjoy such good health for longer. The studies have consistently linked the Mediterranean diet to reduced deaths from heart disease and diabetes, and has also been used as a preventative measure against chronic illnesses. In addition to having better results, participants are better able to stick with the Mediterranean diet and are left feeling more satisfied.
How can we incorporate the Mediterranean diet into our lives?
By using the key elements of the Mediterranean lifestyle, as well as common sense, a balanced way of living is achievable.
Eat locally sourced, mostly plant based, whole foods.
These include fruit, vegetables, beans, healthy fats, fish, poultry, eggs, dairy and smaller amounts of red meat.
2. Avoid refined and processed foods.
Sugar, refined “white” carbohydrates, highly processed oils should be avoided as much as possible. Healthier options include raw honey, whole grains and extra virgin olive oil.
3. Exercise regularly.
This includes your favorite sport, a fitness class or just a daily walk. Get out and get moving often.
4. Stay connected to your family and/or community.
Socializing is an important part of mental health that many people are lacking today because of technology and social media. Technology helps us to stay in contact with people who live far away, but being around people is a natural mood booster and keeps us healthy.
5. Enjoy an occasional glass of red wine.
Red wine contains heart healthy antioxidants and improves mood, when consumed in moderation. This also ties in with the socializing aspect above.