MEDITERRANEAN DIET: WHAT IS IT?

The Mediterranean diet, which was first described by Ancel Keys in 1960, is regarded as one of the most thoroughly studied and well-known diets in the world. It is distinguished by a heavy intake of fruits, vegetables, potatoes, legumes, nuts, and seeds, with olive oil serving as the main source of fat. The amount of dairy, eggs, fish, and poultry is also low to moderate.

Mediterranean Lifestyle Tips

The Mediterranean lifestyle's more general facets are clarified by dietician Umang Malhotra. Regular outdoor pursuits like walking, cycling, and gardening are encouraged by this way of living, which helps to maintain both physical and mental health. By keeping people away from the relentless pace of modern life, it promotes a more laid-back style of living. Focusing on locally grown and seasonally available foods ensures a wide variety of chemical-free, nutrient-dense options. This is a fundamental idea. The cultural history of humanity includes this manner of living, which is even officially acknowledged.

Aging is a normal phase in this trip we call "life." Your soup pot is filled with more wisdom, knowledge, and lovely experiences as you age, but you may also encounter difficulties and setbacks along the way. In life, there are some things you can't control, but there are also many things you can. Consider your routines in a day. How long you live will mostly depend on your lifestyle choices. Therefore, take a look at the following Mediterranean lifestyle recommendations to live longer if you wish to extend your joyful, healthy years.

It's high time you learned about the "Blue Zones" and Dan Buettner if you haven't already. Dan Buettner, author, National Geographic Explorer, and explorer, was inspired to research the "Blue Zones" of the planet while studying longevity in Okinawa, Japan. From there, he went to other places on the planet where people were said to enjoy long, healthy lives.

Buettner also developed the "Power 9," which are typical lifestyle practices adopted by people living in the Blue Zones. Since two of the Blue Zones—Ikaria, Greece, and Sardinia, Italy—are situated in the Mediterranean, many of these practices are similar to those found in the Mediterranean cuisine and way of life. This seems to be fairly appropriate in light of a study from Harvard T.H. Chan School of Public Health and La Universidad Autónoma de Madrid that found those who live a Mediterranean-style lifestyle may experience a lower chance of mortality from cancer or any cause.

Mediterranean Lifestyle diet

It's probable that you've heard about the Mediterranean diet's popularity, and for good reason. The Med Diet has been demonstrated to prevent breast cancer, cognitive decline, stroke, heart failure, some malignancies, and death, earning it the title of "gold standard in preventive medicine" according to research. Without a doubt, the Mediterranean Diet should be tried if you wish to live longer and be healthy.

When making your next grocery run, make sure to stock up on plenty of fish, plant-based foods (fruits, vegetables, and legumes), healthy fats, poultry, olive oil, and some dairy products (yogurt and unprocessed cheese). Avoid consuming a lot of processed oils, red meat, saturated fats, sodium, and foods high in sugar. In actuality, people living in the Blue Zones have this in common: they prefer plant foods like beans and only occasionally, sparingly, consume meat.

We can support this advice right away! The people who live in the Blue Zones are big supporters of drinking wine with meals. Sipping on a glass of wine such as Pinot Noir or Chardonnay may make your lunch more enjoyable and allow you to properly appreciate this priceless opportunity to spend time with loved ones. You may not have previously considered it in this way.

The Blue Zones advises drinking one to two glasses when dining, socializing with friends or family, or both, each day. Even light wine drinking was found to extend lifespan by five years, according to research published in the Journal of Epidemiology and Community Health. So get yourself a drink and take it in.

THE BENEFITS OF HEALTH

Numerous health advantages of the Mediterranean diet can be found. Notably, it contains high levels of polyphenols and monounsaturated fatty acids (MUFAs) from olive oil, as well as PUFAs from fish and a variety of antioxidants from fruits, vegetables, legumes, and wine. These elements are specifically linked to lowering the risk of chronic illnesses and encouraging healthy aging.

Additionally, tomatoes, which are popular for their high lycopene content and anti-carcinogenic qualities, are a staple of the diet. According to research, following a Mediterranean diet can improve immunity, mental health, and general quality of life. Additionally, it lowers your risk of developing metabolic syndrome, obesity, diabetes, and hypertension. As a result, this way of life is associated with a higher likelihood of surviving longer and a decreased risk of developing chronic illnesses like cancer, metabolic syndrome, depression, and cardiovascular, and neurological disorders.

The Blue Zones Power 9 and the Mediterranean lifestyle also have a lot in common when it comes to finding hobbies that encourage movement in daily life. To benefit from this advice, you don't have to visit the gym, spend hours on the treadmill, or lift a lot of weights. (However, if that's your thing, congrats to you!) The only thing you actually need to do is figure out how to increase your routine's natural mobility. For instance, if gardening is your passion, it's a terrific way to stay active while pursuing your interests.

Sometimes, life is difficult. People in the Blue Zones have mastered the art of surrounding themselves with a strong group of sincere people, and it may make all the difference in the world. Centenarians from the Blue Zones are aware of the value of prioritizing their loved ones, including taking care of aging parents and grandparents and relocating close to them. They also commit to a lifelong relationship with their partner and have unending affection for their children.

Having people in your life who genuinely care about you and would go above and beyond to help you—and vice versa—can help you avoid loneliness and experience the most exquisite sense of belonging. In fact, studies suggest that developing close ties with loved ones has a significant positive impact on your well-being. Additionally, research has connected divorce to a higher chance of developing heart disease in later life.

It's just as important to schedule time for relaxation and recovery as it is to prioritize your social and energetic activities. A sound night's sleep can be very good for your heart and overall health, according to research from the American College of Cardiology's Annual Scientific Session and the World Congress of Cardiology. Even your lifespan may be extended by it.

In order to encourage rest, it is crucial to develop healthy routines like sound bathing, journaling outside in the sun, and breathing exercises. Additionally, make sure that your bedroom is cool, dark, and free of any blue light sources before going to bed.