Can be used to justify anything so has become trendy for pundits to valorize.
There are 8 major diets and many offshoots around the Med – Muslims Christians Jews at war with each other for thousands of years. Mediterraneans die sooner than French.
France has the lowest mortality rate in Europe and a very different diet with more dairy, butter, cheese, pork, truffles…
Some Med subgroups will have longer life.
They can be studied
and are occasionally studied by epidemiologists.
The main commonality in the Med diet in the healthier regions is: Less red meat and calories.
More vegetables and herbs and spices.
More sun and less income.
You will not need any wine or olive oil
both of which are overly processed and throw away important nutrients. Eat olives and grapes that have not been squeezed.
Get the full benefit of fruits.
Readily available – green olives, black olives matter and are in every grocery store. Raisins when grapes out of season.
There is considerable research on benefits of particular kinds of fish oil. Eat the original fish that has not had the oil squeezed out of it, usually.
Scandinavia is far from Med but have been eating fish and taking cod liver oil for thousands of years. Get Carlson cod liver oil in big bottles from health food stores.
Shop in health foods first, then farmers market, then go to popular stores if they do not have something.
Similarly herbs and spices have been used for thousands of years all over the world. Many benefits and some research has confirmed it.
Can get in any grocery store, cheap.
TV movies mass media ads are more often for junk food and unhealthy products more than healthy foods and products. Most electronic disinformation is for junk food unhealthy products. Avoid electronics.
Popular books and magazines also contain disinformation.
Get real text books, original writings.
Over time some popular sources start giving good advice,
but still a lot of disinformation.
Developing skills on reading original research and history
will help sort out facts vs fiction
and deliberate misinformation conspiracies.
Most modern diseases are caused by bad diet, overpopulation, electronics, and lack of exercise ,
and lack of sun,
and lack of social distancing,
and bad health habits in general.
Wuhan China coronavirus is just another example.
Cleveland Clinic is a top-3 in addition to Mayo and John Hopkins.
They treat vast numbers of patients so learn how to make advice understandable to lay persons. such as the Med diet trendy terms.
Dietician Kristin Kirkpatrick, wellness manager at Cleveland Clinic’s Wellness Institute, says many studies show that, in addition to pharmacological management,
certain foods, spices and supplements will help reduce morning stiffness, inflammation and pain in joints.
Many studies have found that a Mediterranean diet has various health benefits,
some of which seem to overlap those attributed to nonsteroidal anti-inflammatory drugs (NSAID).
A Mediterranean diet consists of consuming a high level of fruit, vegetables and legumes; a high level of unsaturated fats (especially olive oil)
complemented by a modest amount of alcohol (mainly in the form of wine); a moderate to high level of fish;
and a low level of dairy products and red meat.
A 2007 Scottish study showed that female patients with rheumatoid arthritis (RA)
who followed a Mediterranean-type diet derived modest benefits across a range of areas.
The results suggest that this diet may be a useful therapeutic adjunct to conventional anti-inflammatory medications
The beneficial effects of fish oils are attributed to their omega-3 fatty acid content. Studies of fish oil show that it not only has anti-inflammatory benefits, but also is particularly helpful for joint pain.
Natural sources of fish oil include cold-water fish, such as salmon, trout and sardines. Vegan and vegetarian sources included flax seed, chia seeds and soybeans. A 2008 Australian study is one of many that showed fish oil reduced joint pain, increased cardiovascular health and reduced the need for NSAIDs.
“Just one serving of cold-water fish twice a week is enough,”
She recommends a daily fish oil supplement in addition to consuming natural dietary sources.
“In addition to other vegetables, you should try to eat one serving of a cruciferous vegetable every day, such as broccoli, cauliflower, Brussels sprouts or kale,”
“These are all nutritional powerhouses, chock full of antioxidants, vitamins and fiber.”
In 2005, researchers studied the effects of sulforaphane,
an antioxidant compound found in cruciferous vegetables,
and found that it blocks an enzyme that causes joint pain and inflammation.
In addition to aiding arthritis patients,
it may be helpful for athletes who put a lot of pressure on their joints.
Spices and herbs
Turmeric and ginger are spices noted for their anti-inflammatory benefit.
Often used in Indian cuisine, turmeric also is used in traditional Asian medicine for its anti-inflammatory properties.
A 2006 Arizona study showed promising research linking turmeric to the prevention of rheumatoid arthritis and osteoporosis.
“Sprinkle a bit of turmeric over eggs or a lentil dish,”
“It gives a rich, subtle spiciness.”
Besides adding great flavor,
turmeric, like most fresh herbs and spices, has an anti-inflammatory benefit,
Green tea is one of the most widely consumed beverages in the world, and its effects on health is the subject of much research.
A 2008 study in Maryland showed that green tea induced changes in arthritis-related immune responses.
Long-term use of NSAIDs can have adverse effects and cause discomfort;
the polyphenolic compounds from green tea possess anti-inflammatory properties and have been shown to be an effective complement to nutritional therapy.
Foods to avoid
Ms. Kirkpatrick recommends saying “no” to certain foods if you’re trying to lessen joint pain.
“Sugars and refined grains, including white rice, pasta and white bread, are the worst food culprits when it comes to reducing or relieving joint inflammation,”
“Red meat such as beef, lamb, pork — anything from an animal with four legs — also will increase inflammation.
Another big no-no, for many health reasons, is trans fat or partially hydrogenated oil.”
A few more tips
• It may seem counterintuitive, but
exercising also will help bones and joints feel better.
Kirkpatrick suggests using a pedometer and logging 10,000 steps daily to feel your best.
• It’s never too late to start adding calcium to your diet. Dairy products such as milk, cheese and yogurt are good sources of calcium. Plant sources include tofu, sardines and spinach.
• Vitamin D plays a strong role in bone strength, yet most of us are deficient in it.
Ms. Kirkpatrick recommends having your Vitamin D levels checked by a physician before beginning a supplement regime.
• And, as always, check with your physician before beginning any type of adjunct nutritional therapy.