Good Lifestyle

It is not reallyNew news that theMediterranean diet is one of the best healthy diet plans to follow. In fact, he was recently appointed the best diet in 2019 by the US News Report and World (he cut down the dash regime for the upper part).

In comparison with the United States, the United Kingdom and the Scandinavian countries, thePrevalence of cancer is much lower in the Mediterranean region. This part of the world also reports a lotLower incidence of heart disease than the United States. The reason? Probably likely, everything is all that now, who are food in a Mediterranean diet.

The Mediterranean diet is rich in fruits, vegetables, walnuts, fish and olive oil and low red meat, sugar and processed foods. This healthy food plan welcomes a series of health benefits, five of these benefits are presented here, which are all strongly supported by research. Read to find out how the Mediterranean diet based on herbal plantation can keep both the body and mind healthy.

The Mediterranean regime may be most famous for its ability to keep chronic diseases away, especially heart disease. Several studies have been carried out in this regard throughout the years and, although many factors can lead to cardiovascular disease, the Mediterranean regime has been demonstrated to reduce the risk of developing it in short and long-term studies at men and women. .

Such a study published in theNew England Journal of Medicine Called the preliminary trial involved 7,477 participants from Spain, all between ages 55 and 80 and were at high risk of cardiovascular disease. Participants-57% were women - were divided into three different groups: a group followed theMediterranean diet Completed by four tablespoons extra virgin olive oil. Another group followed the Mediterranean regime and complemented by a combination of 30 grams of mixed nuts, including almonds, hazelnuts and nuts. The third group was considered the control group - they did not follow the Mediterranean regime and followed a low fat diet. All participants were followed for a median of 4.8 years and, after a revision of the 2013 study, it was confirmed that the odds of having a myocardial infarction (heart attack) or a stroke. Those who have consumed the Mediterranean diet - complemented with nuts or olive oil - were 30% less than those who have just consume a low fat diet.

Another study has also shown promising results. A team of Brigham and female hospital researchers, Harvard Medical School, and Harvard T.H. Sungup Public Health Schoola study This has analyzed 25,000 US women over 12 years. They discovered that women who consumed an average and upper consumption of theMediterranean diet has averaged 25% fewer incidents of stroke and cardiac accident that women who have only followed a low admission plan.

A major concern for older adults develops Alzheimer's disease or dementia, both of which are supposed to be caused byinflammation In the brain. Both conditions result in a loss of repeated memory, and because the myriad of food corresponding to the Mediterranean regime at work to reduceinflammation In the body, a study published in theNewspaper of the American Society of Geriatrics was conducted to see if the diet could improve memory in the elderly. The study was called the health and retirement study, which included 5,907 older adults. Participants recorded after the Mediterranean style regime, the intervention of the Mediterranean-Dash for neurodegeneration (Spirit), or an unhealthy regime.

For the context, the Spirit Plan consists of 10 "healthy foods of the brain" that you should eat, such as leafy green vegetables, nuts, legumes, olive oil and whole grains, and five Unhealthy foods to avoid, including butter, cheese, candies, red, fried and fast food meat.

The results? Those who followed the Mediterranean-style diet had a lower risk of 35% to mark hard on their cognitive tests. Those who recorded the consumption of a moderate Mediterranean style diet, have even decreased from their chances of scaling up to 15%. Researchers even noted similar conclusions in those who reported having eaten the diet.

The memory is not the only component of the brain as the Mediterranean diet improves. According to a recent in-depth study published byMolecular psychiatryThere is a link between the Mediterranean regime and a decrease in the prevalence of depression. This giant study was an aggregation of the results of41 different studies, four of which have effectively examined the association between the Mediterranean diet and depression over time in 36,556 adults. Among these four longitudinal studies (which simply means that they focused on these same participants for a period of time), it has been found that those who followed food had a lower risk of 33% of depression development. that those who followed a regime that was not even comparable to that of the Mediterranean.

According toNational Cancer InstituteSome 38.4% of Americans are planned to make cancer at some point in their lives. Allow good food to be part of your preventive care plan can be sufficient to help make the feeling of being a part of this statistic. AIn-depth study of 2017 Examined a compilation of 83 studies, examining more than 2 million people. The researchers found that those who followed the Mediterranean regime were less likely to develop colorectal cancer specifically - and were generally less likely to die of cancer. Even more, they were able to report a decrease of 6% of the appearance ofbreast cancer-A cancer that, before this study, had not been associated with the Mediterranean regime.

Consume herbal diet on a lifestyle full of processed foods and fries is perhaps one of the best ways to disappearType 2 diabetes, which is the form of diabetes that develops as a result of poor nutrition. Even more, this diet helped to help those who already have the disease control their blood sugar levels, as well as to reduce their chances of developing cardiovascular disease.

Type 2 diabetes is actually a reversible metabolic state. This is done mainly by weight loss of a combination of exercise and adopt a healthier power supply. People living with type 2 diabetes experience what is calledinsulin resistance, which means they can not do enough insulin to keep their blood sugar level under control. The key is to keep the consumption of low carbohydrates so that the body is not always in this hyperglycemic state or a state of high blood sugar levels. The Mediterranean diet has a diet rich in vegetables, which is ideal for keepingblood glucose in check.

According toa studyThe Mediterranean diet helped people who were both overweight and that type 2 diabetes loses weight, more than those who have just followed a low fat diet. More importantly, after four years on the Mediterranean diet, only 44% of participants had to make medicine to help treat their diabetes. This represents much less than the 70% of those who had to turn into drugs to treat their condition after consuming a low fat diet. Otherstudies Have shown that the Mediterranean diet can help promote better glycemic control and to inform heart disease in type 2 diabetics.