Everyone dreams of living a long and healthy life. Studies on those who are healthy at 90 – 100 years of age that focused on evaluating eating habits and diet suggest the secret to a long and happy life might be, due in part, to what you eat, when you eat, and how you eat. Seems simplistic, doesn’t it? Enter the Mediterranean Diet!
What You Eat
It is quite simple: a diet rich in nutritious fruits and vegetables, with enough proteins and less calories seems to be one of the best ways to secure a long & happy life. Reducing consumption or avoiding sugar altogether is one of the best steps you can take for a healthier you. Processed foods and meats which contain saturated fat are wise to avoid as much as possible. Still, the Greeks and the Spaniards, who have been long associated with maintaining a healthy Mediterranean diet, are likely to follow these simple rules.
- One may also consume as many fresh salads and the right herbs as possible.
- Garlic, tomatoes, olive oil, beans, herbs and more which are staples in a Mediterranean diet seem to be super foods of the super healthy.
Add to this perhaps a glass of red wine- you may set yourself up to experience the anti-aging benefits offered in Resveratrol. Resveratrol health benefits include a reduced risk for heart disease, prostate cancer, lung cancer, liver disease, as well as, protection against oxidative stress and high blood cholesterol, anti- oxidant agents and cell protectors for the prevention of disease and an increased life span.
A recent study of roughly 1.5 million healthy adults demonstrated that a Mediterranean diet is linked to a reduced risk of cardiovascular mortality, a reduced incidence of cancer and cancer mortality, and a reduced incidence of Parkinson’s and Alzheimer’s diseases.
Doesn’t seem like a Mediterranean diet is Rocket Science, does it? After all, the old adage goes, you are what you eat! So, make out your shopping list in advance to fill it up with fruits, vegetables, fish, whole grains, olive oil and the like. Make a commitment to restock your refrigerator at least twice a week. Visit a restaurant with Mediterranean cuisine to obtain fresh ideas for your diet. Who knows? Restaurant staff may enlighten you with some inventive recipes that will satisfy your pallet and your quality of life.
How You Eat, What You Do Around Eating, and Rest
The Italians, Greeks, and Spaniards are famous for heart-healthy foods like olive oil, fresh vegetables and fish found in a Mediterranean diet. Studies demonstrate that Greeks consume 6 times more beans than the Americans. Being physically active in the fields, on boats, and in vineyards has made this demographic stay busy throughout their lives. Greeks, Italians, Spaniards don’t tend to retire from work at an early age. Even if they do; they are likely to carry on with other work. The elders are well respected in these communities and this gives elders a sense of responsibility. After some sort of work in the mornings, these men and women tend to have a heart-healthy lunch and then take a nap. This Mediterranean habit of Siesta has been identified as one of the reasons for the low incidence of coronary heart disease among people in these demographics.
The Timing of Meals
The timing of meals is important. Be certain to have breakfast to wake up your metabolism. Portion size is also a consideration. Ensure that your main portion size for each meal is no larger than the palm of your hand. And don’t forget a quality nap! Even power naps for 10 to 15 minutes can be rejuvenating by improving mental efficiency and productivity. Longer naps have been known to enhance learning capabilities and the retention of information. A study of Greek adults demonstrated that napping at least three times a week for 30 minutes or more is associated with a 37% lower risk of death from heart disease. Other health benefits of napping include: reduced stress and a lower risk of heart attack, stroke, diabetes, and excessive weight gain.
Staying Active and Relevant
Maintaining a fitness routine that ties in line with your goals is vital. Maintaining Health with the Arts is both healthy and gratifying. Participating in Yoga, Tia Chi, or other Trending Fitness Routines are not only healthy, but rewarding.
Get started on your happier and healthier lifestyle today by incorporating a Mediterranean diet as much as possible. Maintain an activity level that is healthy for you. Stay healthy during your younger years so you can enjoy your latter years more.
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