[Babybird]

Boosting the immune system part 3​

There aren’t really single magic foods,
supplements or food groups that will
deliver health to us on a platter. What
research has found, more often than
not, is that certain patterns of eating
tend to be associated with greater
health.
For example, plant-based diets along
with lean proteins seem to have the
greatest benefit in terms of preventing
common chronic diseases such as heart
disease, cancer and dementia. And the
Mediterranean way of eating in
particular seems to lead to a low rate of
diet-related disease. In addition, the
Mediterranean diet improves the
number of healthy bacteria in the
digestive tract (gut microbiome) and
reduces inflammation in the body.
Studies have also shown a reduction in:
• Frailty
• Macular degeneration in people 60
years of age and older
• Childhood asthma
• Erectile dysfunction and female
sexual dysfunction
• Metabolic syndrome
• Depression
• Fibromyalgia
• Arthritis pain
• Atrial fibrillation
Following the Mediterranean diet’s
focus on fruits, vegetables and whole
grains increases the consumption of
viscous soluble fiber, which scores high
marks for anti-inflammatory properties.
Consuming healthy sources of fat, such
as olive oil, increases our intake of
monounsaturated fats, which also have
anti-inflammatory properties. Fiber and
healthy fats have been found to lower
total cholesterol and low-density
lipoprotein (LDL cholesterol levels).
Fish, another staple of the
Mediterranean diet, are rich in omega-3
fatty acids, a type of polyunsaturated
fat thought to curb inflammation in the
body and reduce triglycerides, blood
clotting, and the risk of strokes and
heart failure.
(For more tips on making the switch,
see “Eat more this, less that — the
Mediterranean way,” on page 6.)
Researchers studying the
Mediterranean diet and its effects on
brain health found an association
between eating more fish and a
reduced risk of impaired memory and
thinking skills (cognitive impairment)
and a slower rate of cognitive decline.
Another key component of the diet is
to focus on eating as a primary event,
rather than an afterthought (think
grabbing a burger on the way to the
kids’ soccer game). Making an event of
the meal allows you to eat at a slower
pace, which promotes better portion
control. There’s usually about a
10-minute lag between when your
stomach gets full and when your brain
realizes it. Therefore, the slower you
eat, the less you overeat.
Switching to a Mediterranean-style
eating pattern can also benefit our
environment. One study showed that
moving toward a plant-based diet
would decrease agricultural land use by
58%, water consumption by 33%,
energy consumption by 52% and
greenhouse gas emissions by 72%.