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 to get started on the Mediterranean diet
Incorporating the Mediterranean diet into your life is achievable by following a few practical steps:
Eat locally sourced, mostly plant based, whole foods.
These include seasonal fruit and vegetables, whole grains, legumes and nuts.
Choose healthy fats.
Replace butter, margerine and refined oils with extra virgin olive oil for cooking, dressings and marinades. Incorporate olives and avocados into dishes for added healthy fats.
Eat seafood
Eating fish and seafood, like salmon, mackerel, sardines or shellfish twice a week to diversify your protein sources and increase your intake fof omega-3 fatty acids.
Moderate dairy and meat consumption
Choose organic Greek yoghurt or feta cheese which are high in protein and contain probiotics. Limit red meat consumption and look for organic and grass-fed options where possible.
Herbs and spices
Mediterranean dishes are flavoured with natural seasonings like sea salt, fresh or dried herbs, garlic and citrus. Some common herbs include oregano, basil, rosemary, and thyme.
Limit refined and processed foods.
Sugar, refined “white” carbohydrates, highly processed foods should be avoided as much as possible. Healthier options include raw honey, whole grains, extra virgin olive oil and cooking most meals from scratch.
Exercise regularly.
This includes your favorite sport, a fitness class or just a daily walk. Get out and get moving often.
Mindful eating
The Mediterranean lifestyle emphasizes the social aspect of eating with family and friends whenever possible. Taking your time to enjoy your food, can help improve digestion and promote a healthier relationship with food.
Stay hydrated
Water, herbal teas, occasional coffee and moderate consumption of wine are all typically enjoyed with meals and with friends or family.
