What exactly is the Mediterranean diet?

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.

Healthy fats are a mainstay of the Mediterranean Diet, predominantly coming from olive oil, nuts, and fish; daily consumption of plant-derived foods and a minimal amount of red meat is eaten.

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 addition to its cardioprotective effects, there is growing evidence that a Mediterranean Diet can favorably impact cognitive and metabolic disorders, inflammatory parameters, and cancer incidence.

 Can a Mediterranean diet impact your health?

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.

Increased adherence to this diet improves health outcomes

In a large review, encompassing more than 12 million individuals, authors summarized that there is a significant amount of evidence suggesting a greater adherence to the Mediterranean Diet reduces the risk of overall mortality, cardiovascular disease, coronary heart disease, myocardial infarction, overall cancer incidence, neurodegenerative disease, and diabetes.

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.

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:

• Andrographis (Andrographis paniculata): A herb used in traditionally in Ayurvedic (Indian) medicine to treat respiratory diseases, fever and sore throat, research shows that andrographis reduces symptoms of the common cold and other URTIs. It does this by helping your WBCs destroy viral particles, fighting off infection.
• Zinc: When taken within 24 hours of the first symptoms of infection, zinc reduces the severity and duration of colds. By boosting the production and function of WBCs, 30 mg/day of zinc helps fight off colds and flu. If you get sick often, taking zinc daily for five months may reduce the occurrence of infection and sickness-related absences from work.
• Vitamin C: An important nutrient for the immune system, vitamin C reduces symptom severity and duration of the common cold by an average of 23%,cutting the number of days spent feeling unwell by almost a quarter! This vitamin helps by enhancing the movement of WBCs, getting them where they need to go in order to fight the battle.
• Medicinal mushrooms: The combination of cordyceps (Cordyceps sinensis), coriolus (Trametes versicolor), reishi (Ganoderma lucidum) and shiitake (Lenintula edodes) mushrooms reduces common cold symptoms by enhancing immune strength and function, preventing viruses from entering cells, stimulating WBC activity, and helping your immune system recognise and fight infection more effectively in the future.

Invest in Eucalyptus Oil

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:

• Start your natural medicine regime as soon as you feel yourself getting sick – the quicker you get on top of the infection the better you will feel!
• Get plenty of rest and sleep, taking as much time away from work or school as necessary;
• Eat nourishing whole foods with plenty of vegetables and easily digested proteins, such as fish or eggs;
• Consume plenty of fluids such as water, herbal tea and homemade chicken and vegetable broth;
• Consume plenty of garlic (bonus points for raw!) and onion as they help boost immune function, and
• Try steam inhalations to reduce congestion.

To help your army of immune cells protect you from infection, you need to create the right conditions for them to effectively defend you. In other words, just as unfavourable conditions (e.g. harsh weather) affect a soldier’s efforts in battle, the following conditions make it more difficult for your immune soldiers to defend your body:

• Poor gut health;
• Low nutrient levels;
• Poor sleep quality;
• Chronic stress; and
• Not enough exercise.

1. Engage your Gut Bacteria

It might surprise you to learn that the gut is the key to your immune health. Within your gut, your resident bacteria (and other microscopic organisms), known as your microbiome, directly interact with your immune army, (a large proportion of which is housed in the gut). This affects your overall immune response against infection.

Put simply, a healthy microbiome full of beneficial bacteria helps to build immune function, whilst a compromised microbiome can hinder your immune army’s response against infection.

Unfortunately, many things can reduce your levels of good bacteria. A common example is antibiotics, which is often what you are prescribed when infection keeps getting the better of you. Repeat courses of antibiotics may cause a loss of beneficial bacteria every time you get sick, making you more susceptible to future infections.

Put simply, a healthy microbiome full of beneficial bacteria helps to build immune function, whilst a compromised microbiome can hinder your immune army’s response against infection.

2. Stock up on Nutritional Ammunition

Your immune system’s ability to protect you also depends upon on your nutritional health. Several nutrients, including zinc, Vitamin D and vitamin C, are involved in keeping your immune cells in good shape, as they help your body to create them on a daily basis. As such, without enough of these nutrients to create your immune army, your chance of getting sick is higher.

If you’re usually on the losing end of colds and flu, and haven’t considered topping up your nutritional stores, there’s a fair chance that supplementing zinc and vitamin C and D can increase your resistance to infection and support faster recovery, buying back your time and health over winter.

If you’re usually on the losing end of colds and flu and haven’t considered topping up your nutritional stores, there’s a fair chance that supplementing zinc, Vitamin D and vitamin C can increase your resistance to infection and support faster recovery, buying back your time and health over winter.

3. Maximise Your Sleep Quality

You’ve probably experienced the difference between a restful and sleepless night, and you know which  you would prefer, right? Your immune system feels the same, especially when it’s faced with the threat of illness. Put simply, sleep is the body’s time to rest and regenerate itself, so it can create enough immune cells to defend you from illness.

4. Keep an Eye on Your Stress

High and prolonged levels of stress take a toll on the immune system, weakening your defences and making you more susceptible to sickness. Managing stress helps more than just immune function; it also improves the overall health of your body. This is why having a few stress-busting strategies built into your daily routine can fortify your health and keep infection from taking hold.

5. Stay Fighting Fit with Exercise

Exercise helps you to build strong muscles and allows you to extend the limits of what you’re physically capable of. Similarly, exercise also strengthens your immune system, making it more powerful and effective in its response to nasty infections. Even just 30 minutes of walking has been shown to boost the quantity of immune cells in the body, which is why regular exercise is a key weapon in beating back illness.

To prepare your immune army viral infections, see a health Practitioner to equip yourself with the best strategy to shut down infection before it becomes a battle. By taking professional advice on board and focusing on these five areas, you will be setting yourself up to triumph against illness.