Is This Diet the Healthiest Way to Eat?

 

Here’s why the Mediterranean diet is considered one of the healthiest diets in the world.

If you’re looking to increase the healthfulness of your diet, you may want to follow the principles of the Mediterranean diet. This popular style of eating has been ranked as the healthiest diet for the seventh year in a row by U.S. News & World Report. A panel of leading medical and nutrition experts evaluate a variety of diets each year and rank them based on factors such as the nutritional value they offer, how easy they are to follow and how sustainable they are over the long term. They also consider any related health risks and benefits.

What is the Mediterranean Diet?

This style of eating does not follow a stringent set of rules for what can and cannot be eaten or how much should be consumed. Rather, it is similar to the traditional eating habits of countries in the Mediterranean region, including Italy, Greece, Spain, Croatia, Turkey and Morocco.

The diet encourages eating a variety of whole unprocessed plant-based foods, including fruits, vegetables, whole grains, nuts and seeds, beans and legumes. It also allows for the consumption of healthy fats, especially olive oil. Seafood is typically eaten at least twice a week. Poultry, eggs, cheese, yogurt and red wine can be consumed in moderation. Red meats, sweets and processed foods should be limited or avoided. The Mediterranean diet also encourages people to take the time to enjoy meals with friends and loved ones.

Can you lose weight on the Mediterranean diet?

It is possible to lose weight when following this style of eating, but as with any type of diet focused on weight loss, you need to watch portion sizes. Although healthy, some foods that are an integral part of the Mediterranean diet, such as olive oil, nuts, cheese and pasta, contain a lot of calories so they can impede your weight loss if you overdo it.

What are the health benefits of the Mediterranean Diet?

This diet has been researched extensively and results have shown that it may not only help people lose weight, but it may also improve heart health, reduce the risk of type 2 diabetes and slow cognitive decline. Since the diet focuses on a variety of whole unprocessed foods, it contains a balance of healthy carbs, protein and fat that provides the body with what it needs to run optimally. It also leaves little room for the saturated fat, added sugars and sodium that is a hallmark of the standard American diet.

Why is the Mediterranean Diet easy to follow?

By including a variety of whole unprocessed foods, followers of this diet can fill up on delicious and nutritious foods, including gut-filling fiber, protein and healthy fats, that help keep hunger at bay. There are no limits on the quantities of food eaten and no strict restrictions on what can be consumed.

In contrast, diets that ban specific foods or severely restrict calories can be difficult to follow. They may cause people to fall short on certain nutrients and may leave them feeling hungry and craving the foods they’re avoiding. While these types of diets may work in the short term if you are looking to lose weight, they are often not sustainable for a long time.

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Date Last Reviewed: January 16, 2024

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5 Invigorating Ways to Enjoy More Daylight

 

Move more while enjoying fresh air and sunshine with these exciting and relaxing activities.

As the days get longer, you will likely have more opportunities to get outside and enjoy the great outdoors. Doing so also makes it more likely you’ll be more physically active. After all, unless your idea of enjoying being outdoors is simply sitting in a chair in your backyard, most activities that beckon you outside come with some added physical activity – and that’s good for both your physical and mental well-being.

Studies have shown that while exercise of any type is good for your health, exercise done outside in nature is even better. You’ll get all the health benefits of physical activity, plus you’ll likely find that outdoor exercise helps reduce stress and mental fatigue, improve mood and even raise your self-esteem. As a bonus, you may feel like you’re not working as hard when exercising outdoors, which makes it easier to finish your workout or allows you to stay active longer.

Ready to take advantage of the extra daylight at this time of year (and for months to come)? Here are 5 fun, interesting and invigorating ways to do so:

1. Watch a sunrise or sunset. Nature has a way of wowing us each and every day and watching the sun rise or set is one of the grandest ways to enjoy its beauty. Take a walk outside while savoring the changing colors of the sky. It’s invigorating, relaxing and recharging.
2. Explore a new location. If your walk is getting boring or routine, find a new location to switch things up. There’s no end to the places you can explore as you put one foot in front of the other. Seeing new sights may be just what you need to breathe new life into your daily walk or run.
3. Take it off road. Have you spent time walking, running or biking indoors this winter? Instead of taking your activity out on the road, why not take it off road? Hiking, trail running and mountain biking provide a whole new set of challenges and benefits that are just waiting to be seized.
4. Help things grow. Now is the perfect time to get your garden going for the growing season. Whether digging, mulching, weeding or planting, you’ll not only get your garden in tip-top shape, but gardening activities will help get your body in shape, too.
5. Stretch and savor. Treat your body and your mind by finding a quiet location outdoors to stretch, do yoga or perform bodyweight exercises while enjoying fresh air and daylight. This outdoor activity is sure to invigorate your body and your mind.

Whatever activity you choose to do outdoors, make sure you are dressed properly for the weather. Stretch before and after, especially if it’s cold out (you may want to do your stretching someplace warm if it’s especially cold). Don’t forget to wear sunscreen. And as always, check with your doctor before starting any new activity, especially if you have chronic health conditions.

How Your Caffeine Addiction Affects Your Health

 

Here’s what the caffeine in your daily cup or two (or three!) of coffee or tea is doing to your body.

Your morning cup o’ Joe may be something you can’t imagine starting your day without. Maybe you can’t live without an afternoon pick-me-up that’s fully caffeinated. If you make caffeinated drinks part of your everyday routine, you may be wondering if all that caffeine is good or bad, or whether it has much impact on your health at all.

Research shows that low to moderate amounts of caffeine may offer health benefits. A moderate level is considered to be less than 400 mg, which is the amount found in about four to five cups of coffee. Some studies indicate that regular consumption of caffeinated coffee may be associated with a lower risk of type 2 diabetes, Parkinson’s disease, Alzheimer’s disease, endometrial cancer, gallstones, liver cancer and gallbladder cancer.

Caffeine may also increase energy, alertness and the ability to concentrate and remember things. Since caffeine boosts the flow of dopamine, a feel-food brain chemical, it may make you feel happier and may even lower your risk of depression.

But higher doses of caffeine may have negative effects on health. If you consume too much caffeine, it may speed up your heart rate. There is no solid evidence that this will cause an increase in blood pressure or cause arrhythmias, irregular heart rhythms. However, many cardiologists recommend that patients with these conditions limit or avoid caffeine.

Pregnant women should also consider limiting or eliminating caffeine from their diet since caffeine passes through the placenta into the fetus. You may not need to give up all caffeine if you’re pregnant, but most obstetricians recommend limiting intake to under 200 mg per day.

Caffeinated drinks may cause some people to have heartburn or it may increase symptoms of acid reflux. It may also contribute to dehydration since caffeine is considered a diuretic. So if your daily fluid intake is caffeinated, you’re likely not doing much to hydrate your body.

Although research suggests that a moderate intake of caffeine may be safe for most people, some people cannot tolerate that much caffeine. Drinking more caffeine than can be tolerated may cause symptoms such as agitation, anxiety, restlessness, jitteriness, shakiness or dizziness. You may get headaches, your heart may feel like it’s racing or you may have trouble sleeping.

Not sure what 400 mg of caffeine equates to depending on what you drink? Here’s a list of some popular beverages and approximately how much caffeine they contain:

• Brewed coffee (8 oz) – 96 mg
• Espresso (1 oz) – 64 mg
• Black tea (8 oz) – 47 mg
• Green tea (8 oz) – 28 mg
• Cola-flavored soda (8 oz) – 22 mg
• Energy drink (8 oz) – 72 mg

The choice to drink caffeinated beverages or stick to decaf is a personal choice. If you have health conditions, talk to your doctor about whether caffeine is something you should limit or avoid. Otherwise, only you can decide where the tipping point is between just the right amount of caffeine to get you going and a bit too much.

In Your 40’s? Don’t Forget This Life-Saving Screening

 

Now is the time to get a colonoscopy if you haven’t already done so. It can save your life!

Colorectal cancer is the third most common cancer in the United States, excluding skin cancers. It’s also the second leading cause of cancer death. You won’t always have symptoms of colorectal cancer, especially at its earlier stages, so screening tests are the best way to check for this very serious disease.

When should I begin screening for colorectal cancer?

Up until recently, it was recommended that adults begin screenings for colorectal cancer starting at age 50. But due to rising rates of colorectal cancer in people under the age of 50, the U.S. Preventative Services Task Force lowered screening age recommendations in 2021. They now suggest that adults at average risk for colorectal cancer begin screening at age 45. Some people may need to start screening younger than 45 if they are at an increased risk. Talk to your doctor about what’s right for you.

How are colorectal cancer screenings done?

The gold standard of colorectal cancer screening is a colonoscopy. This test is performed by inserting a thin flexible tube with a small camera into the rectum and through the colon, allowing doctors to check for polyps, tumors and other abnormalities. If polyps are found, they can be removed during the test. This is an important protection against colorectal cancer, because some polyps may become cancerous in the future.

Another test that is similar to a colonoscopy is a flexible sigmoidoscopy. This test is also done by inserting a thin tube into your rectum with a camera, but it only covers the sigmoid colon and does not go as far as a colonoscopy. However, the prep and the procedure itself may be easier for some people to tolerate.

Other non-invasive screening tests are also available to check for the possibility of colorectal cancer. They are easier to perform, but are not as definitive as colonoscopies. These tests, including fecal occult blood tests (FOBT), fecal immunochemical tests (FIT) and Cologuard, look for blood or abnormal DNA in the stool. The tests are not 100 percent accurate but are an option for people who don’t want to or can’t have a colonoscopy or sigmoidoscopy performed. Keep in mind, however, that negative tests may miss possible cancers. Positive tests will require a colonoscopy for further evaluation.

How often do I need to be screened for colorectal cancer?

If a colonoscopy shows no sign of cancer, polyps or abnormalities, it will typically be recommended that you repeat the test every 10 years until age 75. If polyps or abnormalities are found, it’s more likely you’ll be told to come back in 5 years. In some cases, you may need colonoscopies more often than that.

If you get a sigmoidoscopy, it may be recommended that you repeat the test every five years and have a fecal occult blood test (FOBT) done yearly.

Keep in mind that these are just general guidelines and the timing of your screenings may be different depending on factors that are unique to you, including findings from previous tests and your risk of developing colorectal cancer.