Mindful Eating and the Mediterranean Diet
Diet is a very important facet of people’s lives as most people consume 1-3 meals a day. What many people may not realize is how food portions and ingredients impact their physical and mental well-being. A recent study highlighted the relationship between participants adopting a Mediterranean diet with mindfulness practices and health improvement.
The staples of the Mediterranean diet are characteristic of a healthy diet. For instance, the diet relies on complex carbohydrates such as grains over simple carbohydrates. Complex carbohydrates are richer in nutrients such as fiber, which aids in digestion. By contrast, simple carbohydrates, like sugar, contain plenty of calories but lack nutritional value. The Mediterranean diet also limits the consumption of red meat and dairy products. Both can raise cholesterol levels, with an excessive amount potentially leading to heart issues. Therefore, adherence to the diet’s controlled portions may lead to fewer cardiovascular events. Furthermore, the Mediterranean diet prefers herbs for seasoning over salt. Salt, according to the study, leads to high blood pressure. In short, the Mediterranean diet limits exposure to simple carbohydrates, red meat, dairy, and salt, which was shown to improve the overall health of the participants in the study.
The staples of the Mediterranean diet are characteristic of a healthy diet. For instance, the diet relies on complex carbohydrates such as grains over simple carbohydrates. Complex carbohydrates are richer in nutrients such as fiber, which aids in digestion. By contrast, simple carbohydrates, like sugar, contain plenty of calories but lack nutritional value. The Mediterranean diet also limits the consumption of red meat and dairy products. Both can raise cholesterol levels, with an excessive amount potentially leading to heart issues. Therefore, adherence to the diet’s controlled portions may lead to fewer cardiovascular events. Furthermore, the Mediterranean diet prefers herbs for seasoning over salt. Salt, according to the study, leads to high blood pressure. In short, the Mediterranean diet limits exposure to simple carbohydrates, red meat, dairy, and salt, which was shown to improve the overall health of the participants in the study.
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Mindful eating may improve mental resilience. Mindful eating practices occur when someone reflects on what they are eating and makes conscious choices about their diet. The researchers used a variety of questionnaires to assess the mental resistance of the participants. According to the study, many people simply eat what is in front of them. Through the study, however, the researchers showed that mindful eating can aid in mental resilience, helping to manage stress. When eating, one can ask themselves, “What is it that I am putting in my mouth?” This question alone marks the start of the analysis on how a meal affects one’s health. Follow-up questioning can include asking if there is anything potentially unhealthy in the meal and if substitutions are available. In short, by being mindful of one’s food choices, building mental strength becomes possible.
There were other factors in the study that affected participants’ mental resilience by adhering to the Mediterranean diet. Researchers found that those who were employed showed increased resistance to stress compared to unemployed or self-employed people. However, those who consistently worked labor intensive jobs were less likely to adhere to the Mediterranean diet or be mindful about their eating. In other words, researchers found that the nature of someone’s work affected the study participants' dietary habits and mindfulness practices.
Overall, adherence to a Mediterranean diet—meat and dairy in moderation, eating lots of grains, et cetera—combined with mindful eating practices can improve physical and mental health.
There were other factors in the study that affected participants’ mental resilience by adhering to the Mediterranean diet. Researchers found that those who were employed showed increased resistance to stress compared to unemployed or self-employed people. However, those who consistently worked labor intensive jobs were less likely to adhere to the Mediterranean diet or be mindful about their eating. In other words, researchers found that the nature of someone’s work affected the study participants' dietary habits and mindfulness practices.
Overall, adherence to a Mediterranean diet—meat and dairy in moderation, eating lots of grains, et cetera—combined with mindful eating practices can improve physical and mental health.
Featured Image Source: Anelka
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