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The Mediterranean Diet Really Is That Good for You. Here’s Why.


The diet can also provide profound health benefits during pregnancy, says Dr. Anum Sohail Minhas, assistant professor of medicine at Johns Hopkins Medicine. In a recent study Of the nearly 7,800 women published in December, the researchers found that those who followed the Mediterranean diet closest to around the time they conceived and during early pregnancy lost about 21% risk of any pregnancy complications, such as preeclampsia, gestational diabetes or premature birth.

“There certainly seems to be a protective effect,” says Dr. Minhas.

However, the Mediterranean diet in itself is not a panacea, says Dr. Heffron — it won’t eliminate your chances of developing cardiovascular disease, and it won’t cure it either. It is important that people also pay attention to others principles of good heart healthlike exercising regularly and getting enough sleep and not smoking.

Zumpano says the diet can be beneficial for weight loss, but you still need to pay attention to calories.

“Foods that are rich in nutrients are not necessarily low in calories,” says Dr. Heffron. He notes that the diet includes foods like olive oil and nuts, which are good for the heart but are high in calories and can lead to weight gain if consumed in excess. most. But if you’re changing your diet from one high in calories, saturated fats, and added sugars to one that prioritizes vegetables, fruits, and leaner protein, that could lead to weight loss, he said.

However, the Mediterranean diet is by no means a quick way to lose weight. Instead, it will inspire a lasting change in eating behaviour. In research for example, among more than 30,000 people living in Italy, researchers found that those who followed the Mediterranean diet most closely for about 12 years were less likely to be overweight or obese than those who follow a less rigorous diet. One Smaller study, published in 2020, enrolled 565 adults who had intentionally lost 10% or more of their body weight in the previous year. It found that people who reported strict adherence to the Mediterranean diet were twice as likely to maintain weight loss than those who did not strictly adhere to the diet.

If you’re just starting to follow the Mediterranean diet, limited evidence suggests that you may notice some cognitive improvements — including attention, alertness, and satisfaction, according to the study. a review of studies published in 2021 – within the first 10 days or so. But to get the long-term, sustainable benefits of heart health, people need to stick with it, Ms. Zumpano said, ideally, for their entire lives.

That being said, she adds, the diet allows for some flexibility; An occasional pie or steak won’t detract from its overall benefits.

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