Functional Medicine Practitioner and Naturopath in Melbourne
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Warm regards
Luke Clarke
The Mediterranean diet (MD) is one of the better known and well-studied dietary patterns that has consistently been shown to have a beneficial influence on health and longevity. It is recognized by the World Health Organization as a healthy and sustainable dietary pattern and is a way of eating based on the countries that border the Mediterranean Sea. There is no unified consensus on precisely what the MD is, because diets vary between these countries and even within an individual country. Differences in culture, ethnicity, religion, economy, and agricultural all play a role in variations on what is being consumed. However, there are some common features seen across all Mediterranean countries. Healthy fats are a mainstay of the MD, predominantly coming from olive oil, nuts, and fish (and other seafood); daily consumption of plant-derived foods such as fruits, vegetables, whole grains, and legumes; mild to moderate amounts of dairy, poultry, and eggs; and a minimal amount of red meat is eaten. Other important elements of the MD worth noting – mild to moderate wine consumption (mostly red) and being physically active.
Interest in the MD began in the 1960s with the observation that there was a lower rate of cardiovascular disease in Mediterranean countries than in the United States and Europe. This observation, in addition to epidemiological and experimental studies suggesting that diets rich in whole grains, fruit and vegetables, and a lower intake of animal fat may have cardio-protective effects, led to a hypothesis that a Mediterranean dietary pattern was protective against cardiovascular disease (CVD). Since that time, a very large number of studies have reported that a higher adherence to MD may decrease CVD incidence and mortality, including coronary heart disease (CHD) and myocardial infarction (MI). In addition to its cardioprotective effects, there is growing evidence that a MD can favorably impact cognitive and metabolic disorders, inflammatory parameters, and cancer incidence.
In recent years, the MD has been linked to decreased risk of dementia and cognitive decline. In 2017, a systemic review examined the association between the MD and cognitive health. In this review, most of the studies that examined the effectiveness of the MD on non-communicable diseases, primarily in an older adult population, showed significant health benefits from following this type of dietary pattern. A MD was related to lower risk of cardiovascular disease, metabolic syndrome, mortality, and better mental health – especially in those demonstrating better adherence to the diet. Overall, subjects with a higher MD adherence score had a better nutrient profile. Countries in Europe, near the Mediterranean Sea, had an even better nutrient intake, especially for B-vitamins, omega-3 fatty acids, zinc, vitamins B12 and D, selenium, and iodine – most of which may play a role in improving cognitive function and lowering the risk of AD.Authors also note that the MD lowers the risk of cognitive decline by reducing the risk factors associated with CVD, with CVD itself being a known risk factor for dementia. A meta-analysis of six trials showed that the MD favorably impacted body weight, serum cholesterol, and CRP; all of which are risk factors for CVD. This supported an earlier, population-based cohort study, where it was determined that after 10 years of following the MD, participants with the highest MD adherence scores had a lower risk of developing myocardial infarction (26%) and stroke (22%). A meta-analysis of 11 studies in 2017 reached a similar conclusion in that participants with the highest MD adherence score had a significantly lower risk of developing CVD and CHD.
Of all the dietary recommendations I have made over the years, the MD dietary pattern, by far, has been the most frequently recommended. I believe one of the reasons this diet has experienced such a high level of success, favorably impacting many different health conditions, is that it is simple and straight forward. For starters, by simply minimizing basic things like sugar, processed foods, fried foods, and excessive amounts of meat, you are already headed in the right direction. Secondly, its emphasis on consuming a variety of healthy and nutritional foods such as fruits, vegetables, beans/legumes, fish/seafood, and healthy fats from olive oil, avocados, and nuts/seeds significantly enhances its appeal. And finally, especially for wine lovers, adding a glass of red wine to your dinner is “icing on the cake”. With reasonable dietary restrictions and easy access to a wide variety of tasty foods, this dietary approach is very amenable to most, therefore dramatically increasing compliance and adherence. The results are priceless: a reduced risk for several chronic diseases and an overall healthier, happier lifestyle.
If you know anyone that has tried to lose weight, or have set out on this journey yourself, you know it comes with its fair share of challenges. On the surface, adhering to a balanced diet and engaging in physical activity appears relatively simple; however, as most people are intimately aware, losing weight is not always as easy as it’s said and done.
This is because being overweight is not about gluttony or laziness, but rather a complex interplay between your biology, environment and behavioural patterns.
Below we explore 4 factors that are a result of this dynamic interplay that may be preventing you from achieving your weight loss goals.
A relatively unknown fact, is that your weight is under unconscious control; just like blood pressure, blood sugar regulation, pH and body temperature. Essentially, your body weight remains relatively stable (whether that be an unhealthy weight or a healthy weight) due to a mechanism know as your metabolic ‘set-point’. Just as a deviation from your core temperate set-point will elicit a corrective response, your body will execute physiological and behavioural responses to re calibrate your body weight if it goes above or below its metabolic set-point.
That is, your body will adjust your energy expenditure and appetite to restore fat mass back to its set-point; despite your best efforts.
In any form, stress can represent a significant barrier to weight loss. Under stress, the body releases the hormone cortisol that redirects glucose to your muscles, but consequently causes your blood glucose levels to fall. This can trigger cravings for calorie rich foods that lead to weigh gain and prevent weight loss. Emotional eating is also closely associated with stress. During periods of stress and emotional arousal, individuals tend to increase their food intake, with a preference for what are referred to as ‘hyper-palatable’ foods (high in fat, sugar, flavours and food additives), again contributing to weight gain. Seeking the advice of a qualified healthcare Practitioner can help you build mental and emotional resilience, which may just be the answer you need to achieve your weight loss goals if you suffer from chronic stress.
Poor sleep quality or quantity can stifle your weight loss by reducing your metabolic rate, increasing cravings and impacting appetite regulation. Research has found inadequate sleep to be associated with an increase in weight, body mass index, waist and waist-to-hip ratio; and there is also evidence that it drives up the set-point. Disturbed sleep ultimately affects your energy balance, heavily influencing what you eat, how much you eat, as well as your willpower and motivation to exercise. If a good night’s sleep is something you dream of, talk to your Practitioner who can help you restore healthy sleep patterns.
Often overlooked, inflammation can be a silent barrier to weight loss. Inflammation can raise blood glucose levels that can trigger weight gain, whilst excess stored fat produces inflammation in your body. Reducing your fat mass can greatly assist in lowering levels of inflammation, however as toxins are stored in your fat cells, liberating these toxins during weight loss, can further promote inflammation, once again impeding your weight loss. A Practitioner can recommend additional anti-inflammatory support or a tailored clinical detoxification program to assist you with your weight loss if you require this extra support.
Losing weight is not always easy and everyone will face their own challenges at some point. Seeking the advice of a qualified health Practitioner who specialises in weight loss can offer you personalised care to address the specific challenges you may encounter on your weight loss journey.
Unfortunately, cold and flu viruses spread easily, and even the strongest among us can succumb to infection. If you do get sick, natural medicines can help you recover faster by supporting your immune defences, and when taken long-term, can even reduce your risk of getting sick. Before we look into how they do this, let’s examine what happens when we get a viral infection.
What happens in an acute cold or flu?
Viruses such as influenza and the common cold enter through the nose and mouth, with the goal of multiplying and making your body their new home. These viruses can’t multiply without a human cell, so once they enter your body they immediately start infecting your cells, hijacking them and turning them into virus-replicating factories. They do this by injecting their genetic material into your cells, which both provides a blueprint for how to make more viral particles and forces your cells’ ‘machinery’ to create them. These brand new viral particles then exit the cell and seek out new cells within your body to infect, continuing the cycle of infection.
viruses can’t multiply without a human cell, so once they enter your body they immediately start infecting your cells, hijacking them and turning them into virus-replicating factories.
Fortunately, your body doesn’t just take this lying down. Instead, the infected cells signal danger to the body, stimulating the protective inflammatory response, which allows your immune system to fight back. It does this by sending white blood cells (WBCs) to the infected areas, which then lock on to viral particles and destroy them. Interestingly, rather than being caused by the virus itself, the symptoms that make you feel terrible, such as a sore throat, chills and aches, are actually a side effect of your immune system fighting off the virus. As you can see, the quicker and more effectively your immune system can get rid of the virus, the fewer days you will spend being sick, and the better you will feel.
Should I take antibiotics for a viral infection?
Viruses and bacteria are completely different organisms. Antibiotics are designed to destroy bacteria, so viruses are totally unaffected by them. Since antibiotic medications come with side effects, such as disrupting the balance between beneficial and harmful bacteria in the gut, it’s worth speaking with your doctor about whether you really need them.
Do cold and flu tablets cure viral infections?
In a word, no. They contain decongestants, cough suppressants and analgesics which may provide relief of symptoms, however, it’s important to understand that cold and flu tablets do not help you recover from the infection.
Can taking natural medicines help me get better quickly?
The major advantage of natural medicines is they reduce uncomfortable cold and flu symptoms while also helping your immune system fight off viruses faster and more effectively. Taking natural medicines at the first sign of infection means fewer days spent feeling miserable, fewer days off work or school, and more time to enjoy the things you love! When taken on an ongoing basis, many nutrients and herbs can even reduce your risk of getting sick in the first place – good news for those of you who get sick regularly.
The major advantage of natural medicines is they reduce uncomfortable cold and flu symptoms while also helping your immune system fight off viruses faster and more effectively
To help you feel better sooner, here are four-star players you can call on to support your immune system and get you feeling back to normal ASAP:
Eucalyptus essential oil is fantastic for keeping airways clear and open, particularly when you’re feeling congested in your sinuses or chest. Using eucalyptus oil-containing chest rubs, or adding a few drops to an oil diffuser before bed, can help with symptom relief, making it easier to breathe when you’re feeling stuffy.
What else can I do to get better quickly?
Fortunately, there is a lot you can do to help yourself feel better and recover faster: