Mediterranean diet plate with vegetables and olive oil

The Benefits of a Mediterranean Diet

The last few years have been overrun with fad diets such as the Keto Diet and Intermittent Fasting. However, concerns exist among medical professionals of using both of these fad diets long term.

 

One tried and true diet though, has proven effective at warding off stroke, heart attack and premature death. This diet is the Mediterranean Diet. Of course, the biggest payoff comes from adopting such a diet early in life. However, even making healthy dietary changes later in life will still provide positive health benefits.

 

May is National Mediterranean Diet Month. It is also American Stroke Month. To recognize the health benefits this diet can provide, including stroke prevention, we would like to discuss some of the important, research based facts about the diet. Then, we will also provide examples of how you can incorporate it into your daily lifestyle.

 

What is the Mediterranean Diet?

 

The Mediterranean Diet incorporates foods typically consumed in the countries in the region bordering the Mediterranean Sea. This includes vegetables, fish, fruits and whole grains, and limited unhealthy fats. A bit of olive oil, limited alcohol and nuts are also typical in the diet of this region.

 

What does research say about the Mediterranean Diet?

 

Researchers reviewed the dietary habits of more than 10,000 women in their 50s and 60s. Then, they analyzed their health 15 years later.

 

Women who followed a healthy diet in middle age were nearly 40% more likely to live beyond age 70 without chronic illness, physical or mental problems than those following less-healthy diets. 1 The healthiest women ate more fish, plant based foods and whole grains; consumed less red and processed meats; and drank limited alcohol.

 

Do dietary changes midlife really make that much difference?

 

The foods eaten in the Mediterranean Diet are known to decrease inflammation and oxidative stress. These are the two general pathways underlying many age-related health conditions and diseases. Other improvements include better glucose metabolism and insulin sensitivity.

 

Whole grains, fruits, legumes and vegetables are also packed with fiber. Fiber slows digestion and also aids in controlling blood sugar. Monounsaturated fats found in fish, nuts and olive oils can have anti-inflammatory effects, which may help stave off heart disease and many other conditions.

 

Research has also shown that this type of eating pattern can help lower cholesterol,  improve rheumatoid arthritis, aid in weight loss, and reduce the risk of developing Alzheimer’s disease, diabetes, and various types of cancer. 2

 

What are the basics of a Mediterranean-type diet?

 

Eat fish at least twice a week.

Base meals on fruits, vegetables, whole grains ( brown rice, quinoa whole wheat bread,), olive oil, nuts, beans, legumes (lentils,beans and dried peas), seeds, herbs and spices.

Consume moderate portions of poultry and eggs every two days or weekly.

Eat moderate portions of cheese and yogurt.

Eat red meat sparingly or limit to three-ounce portions.

Drink ample water each day, and drink alcohol in moderation.

 

What are some easy ways I can change my current diet?

 

Limit high-fat dairy by switching to 1% or skim milk.

Add fruits and vegetables to recipes and have them as a snack.

Sauté food in olive oil instead of butter.

Choose whole grains over refined breads and pastas.

 

 

Don’t let new dietary goals overwhelm you. Transition gradually so your new eating style becomes an actual lifestyle change.

 

Have questions about achieving your health goals? Make an appointment today with a CCMH provider. Search for one in our directory found here: ccmhhealth.com/directory.

 

Sources 

1 Annals of Internal Medicine. Cécilia Samieri, PhD; Qi Sun, MD, ScD; Mary K. Townsend, ScD; Stephanie E. Chiuve, ScD; Olivia I. Okereke, MD; Walter C. Willett, MD, DrPH; Meir Stampfer, MD, DrPH; Francine Grodstein, ScD. The Association Between Dietary Patterns at Midlife and Health in Aging: An Observational Study. 5 Nov. 2013.

2 Harvard Health Publishing. Heidi Godman. Adopt a Mediterranean diet now for better health later.  6 Nov. 203.

 

Disclaimer

 

The Comanche County Memorial Hospital website does not provide specific medical advice for individual cases. Comanche County Memorial Hospital does not endorse any medical or professional services obtained through information provided on this site, articles on the site or any links on this site.

 

Use of the information obtained by the Comanche County Memorial Hospital website does not replace medical advice given by a qualified medical provider to meet the medical needs of our readers or others.

 

While content is frequently updated, medical information changes quickly. Information may be out of date, and/or contain inaccuracies or typographical errors. For questions or concerns, please contact us at contact@ccmhhealth.com.

hands rolling yoga mat

Fitness Apps to Jump Start Your 2019 Fitness Goals

Even if you do not regularly make resolutions in the new year, it is always a great idea to make new fitness goals each year. After all, exercise does not only reduce your risk of many physical health problems. It can be great for mental health as well. To help you meet your goals, here are ten fitness apps to help you discover new workouts.  We hope these fitness apps encourage you to reach your ultimate level of health in 2019!

 

Strava

Strava is often top chosen among fitness apps for social training. It will allow you to connect with athletes across the world. The community includes millions of runners, cyclists and others that record their activities. This handy app tracks several stats.  Check your speed, pace, distance, elevation, and how many calories you burn. You can compare your performance with other users and connect with the community too. Post highlights and photos of your activity. Friendly competition can also motivate you in this app that encourages you to try for the best time on the leaderboard.

 

Sworkit

The American College of Sports Medicine named Sworkit a #1 rated workout app. After entering your personal data, you can input goals. The app then introduces various exercises for cardio, yoga, stretching and strength training. Focus your workouts on being “Stronger,” “Fitter” or “Leaner”.

 

RunKeeper

RunKeeper allows you to track any physical activity. It also gives you the ability to build and find new outdoor routes to keep your workout exciting. Make custom training plans based on a survey you complete, or choose from ready-made schedules. You can also join challenges, win rewards, and share your progress with friends. You may also enjoy the motivation of inviting friends to join. Encourage and cheer each other on along the way.

 

Charity Miles

Charity Miles is unique among fitness apps. Not only will it help you feel better physically, but you also make a difference while using it. Users of this app raised more than $2 million for 40 different charities from doing hard core runs to simply walking down the block to run an errand. Find your activity, duration, distance and the total amount earned by the community for your charity on the app’s dashboard.

 

Zombies, Run!

Zombies, Run! is also unique among fitness apps. It is both a running game and adventure. This app will get your adrenaline and heart pumping. It presents you with a story in which your mission is to gather supplies, rescue survivors, and defend their homes post-zombie apocalypse. You will “save” hundreds of lives as the truth about the apocalypse unfolds. Your mission and music plays through your headphones. If  zombies chase you, you better pick up the pace!

 

Yoga Studio

It may cost a few bucks, but yogis will say Yoga Studio is a “must have” among Yoga fitness apps. Yoga Studio contains over 70 ready-made yoga and meditation classes for beginners to advanced users. Classes are customizable and may focus on strength, flexibility, relaxation, balance, or a combination of all. Commentary in the app provides easy-to-follow instructions for poses as well as how to move from one to the next. There are also modifications, benefits and cautions of each pose.

 

J&J Official 7 Minute Workout

Chris Jordan, director of exercise physiology at the Johnson & Johnson Human Performance Institute, designed the J&J Official 7 Minute Workout. HIIT research was used to create this app. This research shows that short bursts of hard exercise with short recoveries can improve aerobic fitness quickly. Jump right into a 7-minute workout. Give a thumbs up or thumbs down for exercises. This app also contains video tutorials that teach you how to perform the 72 exercises effectively and safely. Your progression is tracked in the performance dashboard.

 

Carrot Fit

Enjoy a laugh while getting fit with a sadistic computer-generated coach. This app inspires, threatens, ridicules and bribes. It  promises you will get fit or else! Based on the science-based methods such as the J&J Official 7 Minute Workout, these 7 minutes also include laughable pop-culture themed activities. Track your steps and also your weight loss. Face Carrot’s judgement if you do poorly or receive rewards with app upgrades and cat facts.

 

Couch to 5K

Couch to 5k is well-known yet popular among fitness apps. The goal of Couch to 5K is to help you go from a couch potato to running a 5K in 9 weeks by following their easy and fun plan. The app intends for beginners to spend 30 minutes working out, three times per week, to get 5K-ready.

 

JEFIT Workout Planner Gym Log

JEFIT allows you to log weight and repetitions on each gym machine in one-click. Track your workout routines and also your rest time. Also log and graph your body measurements while you progress. With access to over 2,000 exercises, the dashboard displays weight lifting and cardio exercises. It also gives you step-by-step instructions and tips. There are millions of users to connect with as well as the option to invite friends. Stay motivated by sharing your training progress and comparing stats.

 

It is also important to have regular check-ups with a doctor to assess your health. If you have not had a checkup in awhile, make it a goal to schedule an appointment with a CCMH physician this week! Find a list of our providers at https://www.ccmhhealth.com/providers/.

 

Disclaimer
The Comanche County Memorial Hospital website does not provide specific medical advice for individual cases. Comanche County Memorial Hospital does not endorse any medical or professional services obtained through information provided on this site, articles on the site or any links on this site.
Use of the information obtained by the Comanche County Memorial Hospital website does not replace medical advice given by a qualified medical provider to meet the medical needs of our readers or others.
While content is frequently updated, medical information changes quickly. Information may be out of date, and/or contain inaccuracies or typographical errors. For questions or concerns, please contact us at contact@ccmhhealth.com.