What is the Mediterranean diet and why is it good for you?

Despite its name, the Mediterranean diet is more a way of life based on the dietary traditions of Greece and southern Italy in the 1950s and 1960s. At the time, rates of chronic disease in these areas were among the lowest in the world, and adult life expectancy among the highest.

In simple terms, the Mediterranean diet is  a healthy diet (not a low-fat diet) low in omega-6 fatty acids and rich in omega-3 fatty acids (from olive oil).

In the 1950s, people in Greece and southern Italy were poorer and consequently ate red meat only about once a week. Herbs and spices were frequently used instead of salt to flavour foods.

They usually ate about nine servings of fruit and vegetables every day, and fish such as mackerel, herring, sardines and anchovies at least twice a week. Eggs, dairy and poultry were eaten regularly but in smaller portions than in current western diets.

Desserts, such as ice cream, were eaten only during family outings and at home on feast days. People ate processed and cured meats but only in small servings. Curing was a way to extend the consumption of local food as importing food was uncommon.

There are many lifestyle factors associated with the Mediterranean diet. Meals were (and still are) centred around a social atmosphere, with friends and family gathering to enjoy each others company as much as the food. Alcohol (mainly red wine) was consumed in moderation.

People also did a lot of manual work in a warm climate, such as growing vegetables, fishing or tending to animals. The salt from cured meats replaced what was lost during the working day.

Overall, dietary calorie intake was balanced with daily exercise. Nowadays, people don’t have the same kind of physically active jobs and so can’t eat cured and processed foods with such frequency.

The relationship between the traditional Mediterranean diet and lower rates of sickness, disease and death was first written about in 1995.

Since then, there have been many studies investigating the link between this diet and reduced risk of chronic diseases such as cardiovascular and Alzheimer’s disease.

These studies have been conducted in different countries and in different ethnic groups, suggesting that the beneficial effects of the Mediterranean diet are transferable to different populations.

 

Authentic Greek Recipe

 

Stretching improves your flexibility and the benefits of flexibility may:

 

• Improve your performance in physical activities
• Decrease your risk of injuries
• Help your joints move through their full range of motion
• Enable your muscles to work most effectively

Don’t consider stretching a warmup. You may hurt yourself if you stretch cold muscles. Before stretching, warm up with light walking, jogging or biking at low intensity for five to 10 minutes. It is best to stretch after a workout when your muscles are warm.

Always stretch both sides of you body equally and mainly focus on this than trying to achieve flexibility similar to a dancer or a gymnast. If your flexibility is not equal on both sides it may be a risk factor for injury.

Stretch in a smooth movement, without bouncing as you may injure your muscles and could contribute to muscle tightness.

Once in a stretch breathe normally and hold the stretch for about 30 seconds. Do not aim for pain, you should feel tension while you are stretching but not pain. If it it hurts you have gone too far, therefore ease to where you don’t feel pain and then hold the stretch.

Thai Chi and Yoga gentle movements help with flexibility and some of these specific movements could help reduce falls in older adults.

Aim to stretch about three times a week either at the the end of a workout or any other time, after you warmed up your muscles for at least 10 minutes.