Undisputed corner stones of Overall Health & Resilience - Nutrition & Movement
Diving into the rewarding and enjoyable understanding of the synergistic dynamic duo of individual nutrition and movement. Developing sustainable micro habits that cultivate optimal health. Part 1.
Dr Michael Mosley sadly passed away a few days ago
First, I would like to acknowledge the legacy left by Dr Michael Mosley who sadly passed away a few days ago in an unfortunate accident while on holiday with his family in Greece. His untimely death was deeply felt by myself. He was very loved by all the people who read his books and watched his often tender but penetrating TV education series. He gave up practicing Medicine over a decade ago so as to focus on nutrition and other natural practices that optimised health and cognitive function, particularly as we get older. He will be dearly missed while his work will endure to help both health professionals and the general public alike.
Synergistic and exponentially beneficial effects of combining an optimal eating regime with movement/exercise
The Mediterranean style of eating, also called the Mediterranean Diet, has been heavily researched over the past several decades with evidence indicating multiple health benefits. The word “Mediterranean” in no way limits embracing this style of eating. It has global relevance as we will see.
The Mediterranean diet refers to dietary patterns traditionally followed in olive-growing areas of the Mediterranean region, particularly in the 1960s yet represents the eating habits and lifestyle of Mediterranean populations that have been followed in this region for millennia. Archaeological evidence supports that wine, olive oil, bread, and legumes were already used by these populations in ancient times. The components of MedDiet not only include food preferences but also comprise several non-dietary features of lifestyle, together with historical traditions, knowledge, abilities, and practices that have been passed down from generation to generation. Mediterranean countries have… contact and respect for nature, and giving special value to preparing, sharing and consuming food together with family and friends. Mediterranean diet in the management and prevention of obesity, Ligia J. Dominguez et al, 2023
It emphasises:
• High consumption of fruits, vegetables, whole grains, legumes, and nuts.
• Predominant use of olive oil as a fat source, rich in monounsaturated fats.
• Moderate intake of fish and poultry.
• Low intake of red meat and processed foods.
• Limited intake of dairy products, mostly as cheese and yogurt
From - Definitions and potential health benefits of the Mediterranean diet: views from experts around the world - Trichopoulou & Martínez-González et al., 2014
Basically, this is a whole-food broad-spectrum eating regime with minimal processed foods I myself have drifted into and fine tuned over the last 30-40 years, informed by practice in my clinic, research, and experience and feedback from eating, cooking and growing these foods. It’s simple, extraordinarily healthy, sustainable, affordable and is not rocket science or a fad (it has developed and been fine tuned over centuries).
In this series of articles we will not reiterate the mountains of evidence and research about this eating regime, but rather focus in on individual components that are a joyful, interesting and health giving. We are starting with olive oil.
However, to further and briefly peak your interest, we will list a few of the known healthy benefits (there are many many more that will make themselves obvious) AND reinforce the synergistic nature of common healthy daily practices, that when combined with the Mediterranean style of eating, exponentially reinforce super cognitive function, vibrant immune system and optimal overall health.
Core Benefits of the Mediterranean Diet
Cardiovascular Health: The Mediterranean diet is strongly associated with a reduction in cardiovascular disease (CVD) risk, including coronary heart disease and stroke. This is largely attributed to its high content of antioxidants and anti-inflammatory nutrients.
Better conformity with the traditional MedDiet is associated with better cardiovascular health outcomes, including clinically meaningful reductions in rates of coronary heart disease, ischemic stroke, and total cardiovascular disease.
From - The Mediterranean Diet and Cardiovascular Health: A Critical Review, Miguel A Martínez-González et al, 2019
Anti-Cancer Properties: Adherence to the Mediterranean diet has been linked to a lower risk of various cancers.
Remarkably, the emerging research field of the effects of phenolic molecules related to virgin olive oil on cell autophagy presents significant opportunities for underscoring the anti-cancer and neuroprotective properties of these molecules.
Autophagy is a natural process in which cells break down and recycle their own components to remove damaged parts and maintain cellular health. It helps cells survive stress and stay functional by cleaning out and renewing themselves.
From Anti-Cancer, Anti-Angiogenic, and Anti-Atherogenic Potential of Key Phenolic Compounds from Virgin Olive Oil, Ana Dácil Marrero et al, 2024
Longevity, Reduced Mortality and better Mental Health: Lets be real here. Obviously only focusing on a whole-food broad-spectrum eating regime with minimal processed foods while ignoring, exercise, sleep, stress minimisation, real human-human social contact and toxic exposure reduction, is not going to cut it. However this style of eating helps in the prevention of chronic diseases, thereby contributing to a longer and healthier life.
A recent study investigated whether diet changes over 12 years were associated with cognitive function in older subjects in Southern-Italy, confirming that a traditional Mediterranean dietary pattern based on agricultural products and low alcohol consumption may help to prevent or delay age-related cognitive impairment. Same authors demonstrated that consuming olive oil, a major component of the Mediterranean diet, should play a beneficial effect in risk of Alzheimer’s Disease thanks to its high content in phenols and other beneficial compounds
From Mediterranean Diet In Healthy Aging, Elisa Mazza metal, 2021
Metabolic Health: The diet has beneficial effects on metabolic health, including improved glycemic control in diabetics, reduced risk of type 2 diabetes, and better management of metabolic syndrome.
Metabolic syndrome is a cluster of conditions that increase the risk of heart disease, stroke, and type 2 diabetes. These conditions include:
Abdominal Obesity: Excess fat around the waist. Insulin Resistance: The body’s inability to effectively use insulin. High Blood Pressure: Elevated levels of blood pressure. Dyslipidemia: Abnormal cholesterol levels, specifically high triglycerides and low HDL cholesterol. Hyperglycemia: Elevated blood sugar levels
From The Global Epidemic of the Metabolic Syndrome, Mohammad G. Saklayen, 2018Plus benefits we are still discovering as we speak.
Combining the Mediterranean style of eating with other lifestyle practices feels sustainable, enjoyable, rewarding and invigorating.
Lets be real here. Obviously only focusing on a whole-food broad-spectrum eating regime with minimal processed foods while ignoring, exercise, sleep, stress minimisation, real human-human social contact and toxic exposure reduction, is not going to cut it
Exercise is a great place to start.
Any kind of Physical Activity can provide health benefits, not only when undertaken regularly and of sufficient duration and intensity (walking, cycling, dancing, doing sports, etc.) but also when it is carried out as part of work (lifting, carrying, etc.) or domestic tasks (cleaning, carrying, washing, etc.)
The positive effect exerted by a moderate Physical Activity on health was already recognised, in the 5th century BC, by the physician Hippocrates who stated: “All parts of the body, if used in moderation and exercised in labors to which each is accustomed, become thereby healthy and well developed and age slowly; but if they are unused and left idle, they become liable to disease, defective in growth and age quickly.”
Nowadays, scientific evidence has consistently demonstrated this assertion, highlighting how physical inactivity represents one of the leading causes of overweight, obesity and NCDs, resulting in the fourth leading risk factor for global mortality
From Mediterranean-Type Dietary Pattern and Physical Activity: The Winning Combination to Counteract the Rising Burden of Non-Communicable Diseases (NCDs), Greta Caprara, 2021
Ok. We’ve established a great eating regime and the importance of other lifestyle factors. Let’s have a look in more detail at some of the components of the Mediterranean-Type Dietary Pattern.
In part 2 we will explore and metaphorically partially submerge ourselves in the health giving qualities of…
Olive Oil
