The Green Mediterranean Diet

During the 1960s, countries such as Italy and Greece followed the diet that has become known as the Mediterranean diet. And people in Mediterranean countries that followed the diet were very healthy compared to Americans who follow common American diets. The Mediterranean diet has been found to improve health and lower premature death. Further, a recent study found that a modified version of the diet, called the green Mediterranean diet, may be healthier.

The Mediterranean diet consists mostly of fruits, vegetables, whole foods, and a moderate amount of meat products, including cheese, poultry and eggs. There is also very infrequent use of red meat, and no use of sugar sweetened beverages or processed foods.

The green Mediterranean diet is not substantially different from the original Mediterranean diet. It essentially replaces the red meat with plant protein, and reduces the amount of all animal protein. A person replaces the animal protein with things like quinoa, soy milk and other sources of protein.

In the study mentioned above, participants were assigned to three groups. One of the groups was the healthy diet guidance (HDG) group; another group was the Mediterranean diet group, and the other group was the green Mediterranean diet group. In the study, all three of the diets were combined with physical activity. After six months, participants in the Mediterranean and the green Mediterranean diet groups had similar weight loss.

However, participants in the green Mediterranean group had greater improvement in the cholesterol, diastolic blood pressure, insulin resistance, and other metabolic parameters. The researchers concluded that “the green MED diet, supplemented with walnuts, green tea and Mankai and lower [helpings of meat and poultry] may amplify the beneficial cardio metabolic effects of Mediterranean diet.”

It appears that while the Mediterranean diet is a very healthy diet, the green Mediterranean diet, which is more plant-based with increased intake of plants that are heavy in protein, may be even healthier. Healthcare providers should consider the green Mediterranean diet when counseling patients.

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Following a Mediterranean Lifestyle Can Lower the Risk of Developing Metabolic Syndrome in CHD Patients

The Mediterranean diet is thought to have originated in the Mediterranean region, which some refer to as the cradle of civilization. Fruits, vegetables, whole grains, nuts and legumes, olive oil instead of butter, herbs and spices instead of salt, red meat just a few times a month, fish and poultry are the cornerstone of the diet. The diet places a premium on live oil. It has been demonstrated that the diet is a healthy eating pattern. And, according to a recent study, a Mediterranean Lifestyle, which includes the Mediterranean diet, can reduce the risk of metabolic syndrome (MetS) in patients with coronary heart disease (CHD).

The Mediterranean Lifestyle is based on the Mediterranean diet as well as other good-health-related elements that include physical activity, appropriate sleep, social interaction, and stress management.

MetS is a group of disorders that increase the risk of cardiovascular disease, stroke, and type 2 diabetes. Hypertension, hyperglycemia, abdominal obesity, and abnormal cholesterol and triglyceride levels are among these conditions.

The Mediterranean Lifestyle (MEDLIFE) index was developed to analyze the Mediterranean Lifestyle. The MEDLIFE index is a 28-item measure that includes questions about food intake (15 items), typical Mediterranean dietary habits (seven items), and physical activity, rest, and social interaction habits (six items).

The MEDLIFE score was created from a study that compared a Mediterranean diet with a low-fat diet in approximately 1000 CHD patients. The MEDLIFE score was used to assess adherence to a Mediterranean lifestyle in 851 research participants at baseline and after five years.

The subjects' commitment to the Mediterranean lifestyle was graded as high (>13 points), moderate (12-13 points), or low (12 points). Compared to the low MEDLIFE adherence group, study participants with high adherence had a decreased risk of MetS development and a higher possibility of reversing pre-existing MetS over the five-year follow-up. Each one-point increase in the MEDLIFE index was associated with a 24% lower risk of developing MetS and a 21% higher chance of reversing pre-existing MetS.

According to the researchers, greater adherence to a Mediterranean lifestyle lowered the risk of later MetS development and increased the possibility of reversing pre-existing MetS in patients with CHD at baseline.

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A Plant-based Diet and Sleep Quality

Today, many people are following plant-based diets. These diets appear to be beneficial in combating many chronic diseases, including obesity, high blood pressure, and chronic kidney disease. And one study has indicated that a plant-based diet is effective in improving sleep quality. However, plant-based diets, as the study points out, are most beneficial when the diet is a healthful plant-based diet.

So,first, let's describe the plant-based diet. Depending on who you talk to, a plant-based diet can be anything from a semi-vegetarian diet, consisting of very small portions of animal products, to a vegan diet, consisting of absolutely no animal products.

Now, what is a healthful plant-based diet? Well, a healthful plant-based diet is a diet that is a diet focused on the consumption of foods such as fruits, vegetables, whole grains, nuts legumes and oils. A less healthful plant-based diet, for example, is a diet involving the large consumption of juices, refined grains and french fries.

To determine how a healthful plant-based diet can improve sleep quality, researchers in China looked at 2424 subjects who were at least 45 years of age, who participated in square dance activities at least once a week. The participants all lived in the study area for mores that six months. After analyzing the study results, the researchers concluded that a healthful plant-based diet could improve overall sleep quality.

Indeed, there have been, for some time, indications that the use of a healthful plant-based diet can improve overall health. Healthful plant-based diets have been known to lead to enhanced heart health and better management of chronic conditions. And now there is evidence that a healthful plant-based diet can also improve sleep quality. The evidence creates an opportunity for healthcare providers. The providers should learn more about healthful plant-based diets and counsel patients on the benefits that can be gained from the diets.

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Treating Depression as a Preventative Measure for Diabetes

Depression and diabetes are two prevalent health issues that often coexist, creating interconnected challenges for individuals. Recent research has discovered a connection between the two conditions, suggesting that treating depression could play a role in preventing diabetes.

Studies have consistently shown a bidirectional relationship between depression and diabetes. Individuals with diabetes are at a higher risk of developing depression, and those with depression have an increased susceptibility to diabetes. This link is not merely coincidental; shared biological mechanisms and lifestyle factors contribute to the intricate association between the two conditions.

Chronic inflammation is a common denominator in both depression and diabetes. Depressive symptoms can trigger inflammatory responses in the body, leading to an imbalance in immune function. This chronic inflammation, in turn, contributes to insulin resistance and impairs the body's ability to regulate blood sugar levels, increasing the risk of diabetes.

Persistent stress is a well-known contributor to both depression and diabetes. The body's response to stress involves the release of cortisol, a hormone that, when elevated for prolonged periods, can lead to insulin resistance. By addressing and treating depression, individuals may effectively manage stress levels, reducing the impact on cortisol secretion and, consequently, mitigating the risk of developing diabetes.

Depression often leads to unhealthy lifestyle choices, such as poor diet, sedentary behavior, and irregular sleep patterns – all of which are risk factors for diabetes. Treating depression involves not only addressing the emotional aspects but also promoting healthier habits. Encouraging individuals to adopt a balanced diet, engage in regular physical activity, and establish a consistent sleep routine can significantly contribute to preventing diabetes.

Mental health treatment, including therapy and medications, can provide individuals with the tools to cope with depression effectively. As the emotional burden lessens, the associated physiological changes, such as reduced inflammation and cortisol levels, may contribute to a decreased risk of developing diabetes.

The link between depression and diabetes emphasizes the need for a holistic approach to healthcare. Treating depression is not only essential for improving mental well-being but may also serve as a preventative measure against the development of diabetes. By addressing the connection between these conditions, healthcare professionals can empower individuals to lead healthier lives.

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Plant-Based Diets can Slow the Decline of Cognitive Skills

No dietary plan can guarantee a healthy brain as we age. Nonetheless, following a balanced diet rich in fruits, vegetables, whole grains, legumes, and dairy products can help maintain a healthy mind. Choosing healthy fats like olive or canola oil, over saturated fats, and protein from fish and plants is also a good idea. Research shows that plant-based diets that include nutritious vegetables may slow cognitive deterioration. Specifically, a recent study revealed that the Mediterranean diet and the MIND diet can prevent or reduce the decrease of cognitive abilities.

The traditional cuisine of Greece, Italy, and other countries bordering the Mediterranean Sea comprise the Mediterranean diet. The diet consists mostly of plant-based foods, including whole grains, vegetables, legumes, fruits, nuts, seeds, spices, and herbs. Most of the fat in the diet comes from olive oil. In moderation, dairy, poultry, and fish are permissible. Eating sweets and red meat should be infrequent. 

Because the MIND diet incorporates foods from the Mediterranean and DASH diets, let's discuss the DASH Diet. The DASH diet is an eating regimen meant to treat or prevent hypertension. The acronym for Dietary Approaches to Stop Hypertension is DASH. The diet comprises potassium, calcium, and magnesium-rich foods. These minerals aid in blood pressure regulation. The diet prohibits high-sodium, high-saturated-fat, and added-sugar foods.

The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) eating pattern promotes a healthy brain health. The MIND diet combines elements of the Mediterranean and DASH diets. The MIND diet incorporates items from the Mediterranean and DASH diets that help boost cognitive function and protect the brain from age-related conditions like Alzheimer's disease. Kale, spinach, and collard greens and other green leafy vegetables are MIND dietary staples.

In a study, researchers combed the ScienceDirect, PubMed, and Web of Science electronic databases to identify brain-healthy diets. And the researcher discovered evidence indicating that plant-based diets can promote brain function. The researchers determined that the MIND diet enhanced memory, focus and cognition. And that the Mediterranean diet improved cognitive capacities. Healthcare providers should educate their patients on the cognitive benefits of plant-based diets based on the findings of this study. 

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The Mediterranean Diet May Slow the Progression of Chronic Kidney Disease

It is estimated that chronic kidney disease (CKD) is experienced by 15% of the US adult population. The disease is serious and can lead to kidney failure and death. And approximately 90% of those who have CKD don’t even know they have the disease. It has been suggested by some that diet and exercise can be important elements in CKD treatment.

Estimated glomerular filtration rate or eGFR is a frequently used measurement in diagnosing CKD. Lower than normal eGFR measurements often indicate some reduction in kidney function. And one study has shown that the Mediterranean diet and increased physical activity can be effective in slowing the decline of eGFR and, thus, kidney function degradation.

Researchers in the study looked at 6719 overweight or obese subjects. The subjects ranged in age from 55 to 75 years of age. And each subject had metabolic syndrome, which is defined by a set of conditions, happening together, that can increase a person’s risk of heart disease, stroke and type 2 diabetes. The set of conditions typically include “increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels.”

The subjects in the above-mentioned study were randomly assigned to one of two groups. Some subjects were randomized to the group receiving an intensive weight loss intervention consisting of a Mediterranean diet and increase physical activity. And the other subjects were randomized to a group receiving normal care. The primary outcome was the change in eGFR after one year. The study was called the “PREvencion con Dieta MEDiterrianea-PLUS” or PREDIMED-PLUS trial.

At one year, there was a 40% lower degradation in eGFR for the intervention group compared to the group receiving usual care. These results showed that diet and exercise are important in CKD treatment. The researchers concluded that “the PREDIMED-Plus lifestyle intervention approach may preserve renal function and delaying CKD progression and overweight/obese adults.”

So, healthcare providers should consider counseling patients on the benefits of diet and exercise in the treatment of CKD. The providers should give specific advice on the kind of diets and exercise that are conducive to slowing the progression of CKD.

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A Sedentary Lifestyle in Low Back Pain and Cardiovascular Disease

A lifestyle in which an individual engages in very little physical activity is often called a sedentary lifestyle. And individuals in every region of the world are becoming less active. People tend to be sedentary when they engage in leisure activities such as using computers, watching television, or playing video games. Also, while people are at work, they frequently complete their tasks while seated at a desk. For older people, leading a sedentary lifestyle can raise a person's chance of developing cardiovascular disease as well as lower back pain.

According to the findings of one study, leading a sedentary lifestyle can increase the likelihood of developing low back pain (LBP). To perform the investigation, which was a meta-analysis, the researchers looked at 27 separate studies. The studies were discussed in articles that were made available in databases such as PubMed, Embase, Web of Science, and Scopus. The analysis of the 27 studies revealed that leading a sedentary lifestyle increased one's likelihood of developing LBP. 

For instance, utilizing a computer at work for longer than four hours a day can result in LBP. LBP might develop if a person spends more than seven hours a day sitting. Additionally, LBP may result from playing video games for at least twelve hours a week.

And with respect to a sedentary lifestyle in older people, a recent Finnish study looked at a cohort of  660 subjects, consisting of 277 men and 383 women. The mean age of the group was 68.9 years, and the study took place from 2013 to 2015.

The researchers found that a lower risk of cardiovascular disease is seen in older persons who limit their inactive time and engage in more daily physical exercise -- of any intensity. In fact, reducing inactive time and engaging in mild physical exercise are linked to lower all-cause mortality.

Since sedentary lifestyle can lead to LBP and increased cardiovascular risk, healthcare providers should encourage their patients to engage in exercise. And by the way, not only can exercise help treat LBP and lower cardiovascular risk, exercise may slow the decline in cognitive skills.

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