Lower your risk of disease with the Mediterranean diet

Published: 22 February, 2012

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Lower your risk of disease with the Mediterranean diet

Getting fit and healthy at the beaches in Panama with SunWave Fitness.Continuing on the topic of diets….MEDITERRANEAN DIET

FOOD GROUPS	GUIDANCE

MEATS AND SWEETS	LESS OFTEN
POULTRY, EGGS, CHEESE AND YOGURT	MODERATE PORTIONS DAILY TO WEEKLY
FISH AND SEAFOOD	OFTEN, AT LEAST 2 TIMES PER WEEK
FRUITS, VEGETABLES, GRAINS (mostly whole),OLIVE OIL, BEANS, NUTS, LEGUMES, SEEDS, HERBS AND SPICES	BASE EVERY MEAL ON THESE FOODS

A Mediterranean - style diet is one that does not completely eliminate any healthy food categories but instead promotes taking in lots of fruit, vegetables, legumes, olive oil, fish and non-refined cereals, as well as wine. If the food you consume on a regular basis includes these healthy foods, you may keep your mind sharper because of it! An ongoing study published in the American Journal of Clinical Nutrition, December 2010, included 3, 759 people age 65 and older. The participants filled out questionnaires on the frequency with which they consumed foods associated with the Mediterranean diet. Every 3 years, they underwent an assessment that tested memory and basic math skills.

Out of a maximum score of 55 (complete adherence to the Mediterranean diet) on the study's Meddiet scale, the average score was 28. Those with the higher scores showed a slower rate of decline on their cognitive tests, even when other factors that might account for the result, such as education level, were considered.

Previous research already has linked the Mediterranean diet with a reduced risk for cancer, diabetes, and heart disease. The researchers speculate that the diet's focus on antioxidant-rich fruits and vegetables may help reduce inflammation in the brain, a risk factor for Alzheimer's disease.

Add some regular exercise 4 - 6 times per week and you have a perfect formula for keeping those brains in top condition!

See you in class!