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The Mediterranean Diet: Live Longer and Have a Healthier Body and Brain
By: Dr. Lorne S. Label, Center for Longevity of the Brain
Medical studies have confirmed what was suspected for years: Both your heart and your brain will benefit from the Mediterranean style of eating. In this area of the world, the emphasis is on fresh plant-based foods that are rich in antioxidants as well as high fiber from whole grains and “good†fats.
On the flip side, the Mediterranean people consume fewer animal-based or processed foods and their approach to eating is more relaxed and enjoyable.
The results are impressive. Researchers studying the Mediterranean people have found that their dietary and lifestyle choices result in an overall lower incidence of chronic disease and higher life expectancy than those who follow a Western diet.
What exactly is a Mediterranean diet? First, it is not a “diet†as we commonly define the word today. There is no set formula for what to eat, what time to eat or even how frequently. There are no hard and fast limits to the amount of food that can be consumed, and there is no counting calories or fat grams. Diets are usually about foods that are strictly off limits. The Mediterranean way of eating focuses more on what you can eat - fresh, healthy and often colorful foods - rather than what is forbidden.
Since there are 16 countries bordering the Mediterranean Sea, there is not one, single “Mediterranean Diet.†As you can imagine, eating habits vary from country-to-country and region-to-region. However, there is a common pattern throughout the Mediterranean area that has been identified as a healthy eating plan - one that is based on making wise choices in a number of dietary areas.
The Mediterranean diet starts with a very high consumption of foods from plant sources, such as brightly-colored fresh fruits and vegetables that are rich in antioxidants. Foods are often grown locally, so they are fresh and loaded with nutrients.
Most people in the Mediterranean countries eat very little processed foods and they average an impressive nine servings daily of healthy fruits and vegetables.
Whole grains are a staple part of their diet. These grains, rich in fiber, vitamins, minerals and many other nutrients, are used to make breads - like homemade pita and peasant. However, the Mediterranean people don’t use butter or margarine, which contain saturated or Trans fats. The Mediterranean people also consume pastas, rice, polenta and couscous, but since they are made with whole grains they have little fat and provide necessary energy for the body and the brain.
In addition to the whole grains, people practicing a Mediterranean diet routinely consume legumes, seeds, potatoes, beans, flaxseed and small portions of nuts.
Although nuts are high in fat, tree nuts, including walnuts, pecans, almonds and hazel nuts, are actually low in saturated fat so the benefits outweigh the negatives.
On the subject of fats, foods high in saturated fats such as red meat are rarely eaten by Mediterranean people. Dairy products and eggs are consumed in moderation as are poultry, fish and seafood.
However, not all fats are actively avoided. Olive oil and canola oils - both healthy fats and a great source of omega-3 fatty acids - are used over other fats such as butter. These good oils provide monounsaturated or polyunsaturated fats, which have been shown to reduce cholesterol levels, lower hypertension and may even prevent certain forms of cancer.
Other good sources of fats that are incorporated into the Mediterranean style of eating include avocados, flaxseed and some fatty fish, like salmon, tuna, herring, mackerel, sardines and trout.
While most healthy eating experts advise abstaining from alcohol, in the Mediterranean countries, people routinely enjoy very moderate amounts of red wine, most often with a meal.
Instead of capping off a meal with a sugary dessert, the Mediterraneans most often will eat fresh or dried fruit. Any rich desserts or pastries are mainly sweetened with honey and they are usually enjoyed in very small amounts.
In fact, the concept of moderation applies to all foods and to the entire dining experience. The focus is on small portions of quality foods that are prepared well and taste delicious, rather than super-sized servings of empty calories. Foods are also consumed more slowly for maximum enjoyment. When you have such a range of appealing fresh foods, it is easier to make wise nutritious choices. And, since everyone is eating pretty much the same way, eating well - and not to excess — simply becomes a way of life.
Another part of the lifestyle is exercise. Most Mediterranean people walk a significant amount every day and they are on average very active people.
So what is the result of a consistent, long-term diet that is higher in plant foods and lower in animal products?
Those who follow a Mediterranean lifestyle show significant health benefits, including a decrease in body weight, blood sugar and blood pressure. All of these benefits translate into a lower incidence of chronic diseases and longer life expectancy for the Mediterranean people, over their counterparts residing in Western countries.
Studies have also shown that the Mediterranean diet can also provide significant benefits for the brain. In a recent four-year study conducted at the Columbia University Medical Center, researchers found that those who follow the Mediterranean diet may have up to a 40% less risk of developing Alzheimer’s disease over people who follow a Western-style of eating that is common in the U.S.
The evidence is mounting that a person’s dietary choices will have a wide-reaching impact on both the body and brain. The Mediterranean lifestyle and diet is a good example of how nutritious food choices, exercise and moderation can translate into better health.
Lorne S. Label, MD, MBA, FAAN
Dr. Lorne S. Label is the founder and director of the Center for Longevity of the Brain in Thousand Oaks, California. A board-certified neurologist, Dr. Label is trained in both traditional Western and Eastern medicines and he incorporates integrative techniques into his practice. Dr. Label writes and speaks frequently on the subject of brain health and how to keep the mind active, sharp and agile as one ages. For more information, visit Center for Longevity of the Brain » Keeping your memories or call 805-497-7274 or toll free at 888-3BRAIN3.
Overview:
Medical studies have confirmed what was suspected for years: Both your heart and your brain will benefit from the Mediterranean style of eating. In the Mediterranean diet, the emphasis is on fresh plant-based foods that are rich in antioxidants as well as high fiber from whole grains and “good†fats. The Mediterranean people consume few animal-based or processed foods. The result of following this diet is a much lower incidence of chronic disease and higher life expectancy.
Keywords:
Nutrition, healthy eating, dementia, brain health, Mediterranean diet, aging, healthy foods, brain healthy foods, Mediterranean lifestyle
Center for Longevity of the Brain » Blog Archive » The Mediterranean Diet: Live Longer and Have a Healthier Body and Brain
By: Dr. Lorne S. Label, Center for Longevity of the Brain
Medical studies have confirmed what was suspected for years: Both your heart and your brain will benefit from the Mediterranean style of eating. In this area of the world, the emphasis is on fresh plant-based foods that are rich in antioxidants as well as high fiber from whole grains and “good†fats.
On the flip side, the Mediterranean people consume fewer animal-based or processed foods and their approach to eating is more relaxed and enjoyable.
The results are impressive. Researchers studying the Mediterranean people have found that their dietary and lifestyle choices result in an overall lower incidence of chronic disease and higher life expectancy than those who follow a Western diet.
What exactly is a Mediterranean diet? First, it is not a “diet†as we commonly define the word today. There is no set formula for what to eat, what time to eat or even how frequently. There are no hard and fast limits to the amount of food that can be consumed, and there is no counting calories or fat grams. Diets are usually about foods that are strictly off limits. The Mediterranean way of eating focuses more on what you can eat - fresh, healthy and often colorful foods - rather than what is forbidden.
Since there are 16 countries bordering the Mediterranean Sea, there is not one, single “Mediterranean Diet.†As you can imagine, eating habits vary from country-to-country and region-to-region. However, there is a common pattern throughout the Mediterranean area that has been identified as a healthy eating plan - one that is based on making wise choices in a number of dietary areas.
The Mediterranean diet starts with a very high consumption of foods from plant sources, such as brightly-colored fresh fruits and vegetables that are rich in antioxidants. Foods are often grown locally, so they are fresh and loaded with nutrients.
Most people in the Mediterranean countries eat very little processed foods and they average an impressive nine servings daily of healthy fruits and vegetables.
Whole grains are a staple part of their diet. These grains, rich in fiber, vitamins, minerals and many other nutrients, are used to make breads - like homemade pita and peasant. However, the Mediterranean people don’t use butter or margarine, which contain saturated or Trans fats. The Mediterranean people also consume pastas, rice, polenta and couscous, but since they are made with whole grains they have little fat and provide necessary energy for the body and the brain.
In addition to the whole grains, people practicing a Mediterranean diet routinely consume legumes, seeds, potatoes, beans, flaxseed and small portions of nuts.
Although nuts are high in fat, tree nuts, including walnuts, pecans, almonds and hazel nuts, are actually low in saturated fat so the benefits outweigh the negatives.
On the subject of fats, foods high in saturated fats such as red meat are rarely eaten by Mediterranean people. Dairy products and eggs are consumed in moderation as are poultry, fish and seafood.
However, not all fats are actively avoided. Olive oil and canola oils - both healthy fats and a great source of omega-3 fatty acids - are used over other fats such as butter. These good oils provide monounsaturated or polyunsaturated fats, which have been shown to reduce cholesterol levels, lower hypertension and may even prevent certain forms of cancer.
Other good sources of fats that are incorporated into the Mediterranean style of eating include avocados, flaxseed and some fatty fish, like salmon, tuna, herring, mackerel, sardines and trout.
While most healthy eating experts advise abstaining from alcohol, in the Mediterranean countries, people routinely enjoy very moderate amounts of red wine, most often with a meal.
Instead of capping off a meal with a sugary dessert, the Mediterraneans most often will eat fresh or dried fruit. Any rich desserts or pastries are mainly sweetened with honey and they are usually enjoyed in very small amounts.
In fact, the concept of moderation applies to all foods and to the entire dining experience. The focus is on small portions of quality foods that are prepared well and taste delicious, rather than super-sized servings of empty calories. Foods are also consumed more slowly for maximum enjoyment. When you have such a range of appealing fresh foods, it is easier to make wise nutritious choices. And, since everyone is eating pretty much the same way, eating well - and not to excess — simply becomes a way of life.
Another part of the lifestyle is exercise. Most Mediterranean people walk a significant amount every day and they are on average very active people.
So what is the result of a consistent, long-term diet that is higher in plant foods and lower in animal products?
Those who follow a Mediterranean lifestyle show significant health benefits, including a decrease in body weight, blood sugar and blood pressure. All of these benefits translate into a lower incidence of chronic diseases and longer life expectancy for the Mediterranean people, over their counterparts residing in Western countries.
Studies have also shown that the Mediterranean diet can also provide significant benefits for the brain. In a recent four-year study conducted at the Columbia University Medical Center, researchers found that those who follow the Mediterranean diet may have up to a 40% less risk of developing Alzheimer’s disease over people who follow a Western-style of eating that is common in the U.S.
The evidence is mounting that a person’s dietary choices will have a wide-reaching impact on both the body and brain. The Mediterranean lifestyle and diet is a good example of how nutritious food choices, exercise and moderation can translate into better health.
Lorne S. Label, MD, MBA, FAAN
Dr. Lorne S. Label is the founder and director of the Center for Longevity of the Brain in Thousand Oaks, California. A board-certified neurologist, Dr. Label is trained in both traditional Western and Eastern medicines and he incorporates integrative techniques into his practice. Dr. Label writes and speaks frequently on the subject of brain health and how to keep the mind active, sharp and agile as one ages. For more information, visit Center for Longevity of the Brain » Keeping your memories or call 805-497-7274 or toll free at 888-3BRAIN3.
Overview:
Medical studies have confirmed what was suspected for years: Both your heart and your brain will benefit from the Mediterranean style of eating. In the Mediterranean diet, the emphasis is on fresh plant-based foods that are rich in antioxidants as well as high fiber from whole grains and “good†fats. The Mediterranean people consume few animal-based or processed foods. The result of following this diet is a much lower incidence of chronic disease and higher life expectancy.
Keywords:
Nutrition, healthy eating, dementia, brain health, Mediterranean diet, aging, healthy foods, brain healthy foods, Mediterranean lifestyle
Center for Longevity of the Brain » Blog Archive » The Mediterranean Diet: Live Longer and Have a Healthier Body and Brain
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