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“НАШЕ ЖИТТЯ”, ТРАВЕНЬ 2015 WWW.UNWLA.ORG 33 A Mediterranean Diet Refresher by Ihor Magun, MD, FACP It has been a long winter. You have prob- ably spent many days snowed in at home, and have enjoyed forgoing exercise and eating large amounts of comfort food. Although the cold weather may have been a good excuse to shirk healthy living, now that the warmer weather is slowly creeping in, resuming a healthy eating plan should be on everyone’s agenda. I am certain that everyone has heard about the Mediterranean diet. After all, it seems easy to follow. There is no specific need to measure anything, no specific calorie counting, and no point system. About sixty percent of calo- ries are consumed as carbohydrates, fifteen per- cent as protein, and thirty percent as fat. This is a diet that seems to be very similar to what most individuals consume on a daily basis. So what may be the scientific explanation behind the beneficial effects of this diet? What are the components of the diet, and why are they helpful? Here is a refresher synopsis. The key aspects of the diet may be sum- marized into the following six principles: 1. replacing butter with olive oil; 2. emphasizing plant-based foods, primarily whole grains, legumes, nuts, fruits, and vegetables; 3. consuming fish and poultry (chicken or turkey) minimally twice a week; 4. limiting consumption of red meat to the leanest cuts eaten no more than a few times per month; 5. reducing salt intake and substituting with herbs (fresh or dried) and spices; 6. drinking red wine in moderation (one glass for women daily and two glasses for men daily). The last principle is optional. The diet also stresses physical activity and consumption of reasonable quantities of food. This last point is valid and important. For in- stance, just because nuts are on the list, we should not be eating an unlimited quantity of nuts. They are high in calories and can easily add to the weight which we are trying to lose. The scientific explanation for the health- boosting aspects of this diet has to do with antiox- idants known as polyphenols. Epidemiological studies show that long-term consumption of di- ets rich in plant polyphenols (such as the Medi- terranean diet) has an anti-inflammatory effect on the body, which protects against the develop- ment of cardiovascular disease, cancers, Parkin- son's disease, and even Alzheimer's. It has also been shown to slow the aging process. A study has been conducted on women who strictly adhered to the Mediterranean diet and were physically active. They found that these women had longer telomeres, which are the end parts of our chromosomes containing DNA. A te- lomere is a protective cap that prevents the un- raveling of the chromosome structure, and, thus, safeguards the genetic information. Telomeres shorten with age and shorter telomeres are asso- ciated with aging, atherosclerosis, and lower life expectancy. By contrast, longer telomeres in- crease longevity and reduce the incidence of many diseases, especially heart disease—the leading cause of death in women. The word “diet” comes from the Greek language in which it implies “a way of life.” In- deed, to reap all of its benefits, the Mediterranean diet must become a lifestyle and a daily routine. It is certainly not a difficult diet to follow, even for very long periods of time. The Italians have an expression about their way of life and eating—“la dolche vita.” Not a bad saying, and, truthfully, I could not have said it better myself.
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