The Mediterranean Diet: Nutrition for Longevity & Overall Health

The diet that I recommend to many patients? The Mediterranean Diet. As ND’s we talk a lot about diet and lifestyle with our patients, and the Mediterranean diet does both! In research, it performs consistently well in studies exploring various health concerns like cardiovascular health, metabolic health, mental health, pregnancy and fertility, and more! Read on for why we value The Med Diet as a strong treatment option (bonus at the end: a free resource to help you get started with the Med diet!)

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The Mediterranean diet is a cultural diet that is rich in a variety of fresh fruits and vegetables, fish, nuts, legumes, and whole grains. It is a great way to enjoy delicious, nutritious meals in a balanced framework. There is an emphasis on the consumption of fresh, whole, nutrient-dense foods such as:

• Vegetables
• Fruit
• Seafood
• Lean proteins
• Whole grains
• Healthy fats such as olive oil, nuts, and avocado

Additionally, it recommends limiting the following foods to less than 1-2 times per week:

• Red and processed meats
• Sugary drinks and sweets

We believe in everything in moderation, and the Mediterranean diet does this so well. Another fundamental of the Mediterranean diet is getting enough physical activity. Exercise is one of the most beneficial things we can do for our overall health. With the combination of a healthy eating model, and emphasis on physical activity, you can see how this is a combination of diet and lifestyle!

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Studies suggest that following a Mediterranean diet is sustainable over the long term, and is an effective way to promote overall health, reduce inflammation, and lower the risk of chronic diseases. This is likely due to its rich content of vitamins and minerals, anti-inflammatory properties, and mono-unsaturated fatty acids that can help reduce the risk of diabetes, heart disease, and other chronic conditions. Finally, because it is high in fiber it can help maintain a healthy weight and improve digestion! By promoting an overall healthy lifestyle and balanced nutrition framework, the Mediterranean Diet is considered one of the strongest diets for reducing overall health risk.

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Whether you're looking to support a specific health concern or focusing on longevity, the Mediterranean diet could be a great fit for you! We encourage you to book in with one of our Naturopathic Doctors to chat more about how the Mediterranean diet could help you along your health journey.

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We’ve created a free downloadable resource called Intro to the Mediterranean Diet to help break down the basics and staples of this amazing approach to health. It goes through the basics of what the Mediterranean diet consists of, and ways to incorporate those staples into your diet and lifestyle!