The Mediterranean Diet

The Mediterranean diet describes the diet followed by those living in the countries surrounding the Mediterranean Sea.  Over the last few years it has become impossible to ignore that some countries have increased rates of obesity while other countries are as healthy as ever getting health benefits from their daily diet.

                                                  

Eating the Mediterranean style may not only help you to shed a few kilos (by cutting fats, refined carbs and processed foods) and keep your heart healthy but is extremely tasty too.

Basics and benefits of the Mediterranean diet:

1.       Replacing fatty meat cuts with oily fish at least twice a week. This leads to the replacement of saturated fats with unsaturated fats which reduces your total cholesterol as well as LDL (bad cholesterol)

2.       Eat mostly plant based foods such as fruits, vegetables, whole grains and legumes. This will :

-          Replace salt and fat laden food in your daily diet.

-          The fruit and vegetables will reduce high blood pressure with the help of Potassium and Magnesium.

-          Increase fiber in your diet keeping you fuller for longer, help normal gut functioning and lower cholesterol

3.       Replacing saturated fats such as butter with healthy extra virgin olive and/or canola oil. Even bread is merely dipped in olive oil rather than spread with butter and jam as many of us do.

4.       Foods are full of flavor by using herbs instead of spices, decreasing the salt content of the diet.

5.       Moderate consumption of red wine is known to fight heart disease.

Tips from the GLD to incorporate the Mediterranean habits into your daily diet:

1.       Eat at least 5-a-day of colorful fruits and vegetables. Fruits can be used as snacks while vegetables can form the basis of main meal.

2.       Snack on plain, unsalted nuts. A closed handful would form a snack portion. Choose almonds, walnuts and pumpkin seeds.

3.       Use very little fats and when using fats, use only olive oil in its uncooked state.

4.       Add flavor with lemon juice, garlic, tomato and loads of fresh herbs to keep the salt intake low.

5.       Eat fatty fish such as salmon, tuna and sardines at least twice per week.

6.       Have a glass of wine. No more than 1 glass (130ml) for females and no more 2 glasses for males per day

Healthy lifestyles to avoid arthritis and joint issues

Arthritis and other joint issues can certainly make life difficult, especially when it is weight-bearing joints that are affected, such as the knees or hips. Chronic joint problems often have their roots in gradual knee or hip injury, years of use wearing away at the cartilage that cushions the joints. While some wear-and-tear on weight-bearing joints is inevitable, maintaining a healthy, active lifestyle that promotes joint health can keep it to a minimum, reducing your risk of developing serious joint problems.

Joint-Healthy Activity

Staying fit and active is one of the best ways to avoid arthritis and joint problems. Strong muscles help keep joints stable and well-aligned, promoting smooth and efficient function that reduces joint stress and wear. Strong, dense bones help prevent joint deterioration and knee or hip injury, and physical activity is essential to keeping bones in great shape.

Keeping your muscles and bones in great shape doesn't mean you have to spend long hours in the gym. Any weight-bearing activity will do, so choose something you enjoy, whether it is tennis, golf, walking or swimming. Yoga is another exercise activity that has become very popular to assist your muscles and bones. As long as you are active for at least half-an-hour per day most days of the week, you'll be doing your joints a favor. But, be gentle with them by limiting activities that jar or stress them, like running, jumping or intense weight-lifting.

Nourish Your Joints

Keeping your body well-nourished is important to keep joints healthy and strong. Balanced nutrition supplies your body with the materials it needs to keep bones, muscles and joints healthy and in good repair. Vitamin D and calcium are especially important for strong bones, and vitamin C is a crucial component in the production of collagen, which is essential to bones, muscles and cartilage. So make sure your diet is healthy and balanced, and add a little nutritional insurance in the form of a good multivitamin supplement with minerals.

Don't Ignore Joint Pain

Joint stiffness or pain is often an indication of an underlying problem, such as muscle imbalance, knee or hip injury or even auto-immune issues like rheumatoid arthritis. Finding out what the problem is and treating it early can prevent more serious ones, heading off chronic joint problems and excessive joint wear.

Why Joint Health Should be a Priority

Joint health is very important to your health and well-being, especially when it comes to major weight-bearing joints that are essential for good mobility. Knee and hip injuries or chronic joint issues like arthritis can require aggressive treatment to resolve, such as joint replacement surgery. While these procedures can be a blessing to people disabled by serious joint problems, they are major surgery and there are risks.

For example, over the past several years, many hip replacement patients have been affected by faulty hip implant products, facing unexpected complications. Many were affected by metallosis, a serious condition caused by particles of metallic implant debris shed from metal-on-metal hip implants. That debris collected in soft tissues around the hip joint, causing severe pain and inflammation, tissue death and bone loss. Avoiding these risks is well worth the time and effort it takes to protect joint health.

Elizabeth Carrollton uses her background in journalism to write for DrugWatch.com. She is dedicated to educating the public about medical safety and important decisions that can impact a person’s health and life. Much of her work at Drugwatch includes editorials pertaining to hip replacements and alternative solutions to relieve pain, as well as complications and hip replacement lawsuit information.