Mediterranean Diet & Exercise

A Mediterranean-style diet has been shown to be healthier than a typical American diet, according to MedlinePlus, the online medical encyclopedia from the National Institutes of Health. It emphasizes healthy foods and physical activity and avoids processed foods and sweets and can reduce your risk for many diseases and unhealthy conditions. Following a Mediterranean diet is a good way to improve your health; consult your doctor, however, before beginning any new diet or exercise regimen.

History

The Mediterranean diet gets its name from the common pattern of eating found in the region surrounding the Mediterranean Sea. The people of the Mediterranean region have eaten this way for centuries and have shown lower rates of heart disease, diabetes and other health problems. As studies have confirmed the benefits of a Mediterranean-style diet, it has increased in popularity; some types are endorsed by doctors and medical organizations.

Benefits

The Colorado State University Extension notes a wealth of evidence confirming the benefits of following a Mediterranean diet. In addition to protecting you from heart disease, a Mediterranean diet can help you control your blood sugar and cholesterol, protect you from some types of cancer, reduce your risk of developing Alzheimer's disease and can help you lose weight. The Harvard School of Public Health also reports that closely following a Mediterranean diet can promote longevity.

Components

A Mediterranean diet emphasizes fruits, vegetables, whole-grain foods, nuts and legumes. It also promotes the use of olive oil instead of butter; fish is often eaten at least two times each week. A Mediterranean diet also limits red meat, and red wine is consumed in moderation. In addition to mostly plant-based, healthy foods, another key component of a Mediterranean diet is regular exercise, the Mayo Clinic reports. By staying active while following a Mediterranean diet, you can improve your health.

Possible Risks

The National Institutes of Health caution that there are possible risks in following a Mediterranean diet. You can gain weight if you exceed your daily calorie limits --- while some foods that are part of the Mediterranean diet, including olive oil and nuts, are high in heart-healthy fats, they are also high in calories. Following a Mediterranean diet can also contribute to reduced iron levels if you don't eat enough iron-rich foods. Because a typical Mediterranean-style diet is low in dairy products, you might need additional calcium. The National Institutes of Health recommends checking with your doctor to see if you need calcium or other supplements.

Considerations

Although following a Mediterranean-style diet, including participating in regular exercise, is a proven way to improve your health, the Harvard School of Public Health reminds you that there are other ways to eat a healthy diet and reduce your risk for disease. It reports that eating fewer calories than your body needs, through any eating plan, can help you lose weight and improve your health. Always check with your doctor or a registered dietitian if you have any concerns about a diet you want to follow. They can help you put together a healthy eating plan you can stick with.