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Expired or not, the "trial suit must no longer create anxiety. The diet of should be postponed to September and the month of August must be lived away from the fear of scales, because with high temperatures it thins less and the results of the sacrifices are reduced.
and get back into shape in summer increases, and the risks of dehydration and fatigue are always around the corner. Preventing them is essential for drinking a lot of water and choosing foods rich in vitamins, minerals, carbohydrates, but also in honey, a precious ally of the anti-sulphonamide diet.
The nutritionist and sports doctor Michelangelo Giampietro, who explains: Honey is a natural product of great value, which can be useful for coping with physical exertion, even in the heat. Rehydration based on water, or other beverages, and honey – it observes – is an excellent solution to deal with fluid, energy and some micronutrient losses. " to its nutritional composition and digestibility – explains Giampietro – honey is among the best foods that can provide carbohydrates for those who play sports and more. Honey provides on average 304 calories per 100g, with 80.3 grams of available carbohydrates, almost all of which consist of fructose and glucose.
And then follow a proper diet:" Among the foods to be favored – advises Giampietro – fruits and legumes es in all possible variations, white meats, fish, eggs and legumes to get the right amount of protein and other valuable mineral salts. It is important to moderate the amount of cheese, other high-fat foods and more elaborate and less digestible food preparations. "" But let's not forget – he adds – that to follow a diet healthy, which improves performance and promotes physical recovery at this time of year, you should never give up carbohydrates: bread, pasta, rice, spelled, barley and other cereals, as well as pseudo-cereals (quinoa , amaranth and buckwheat) and potatoes, can not be absent even in the diet of the summer months, "concludes the nutritionist.
Life expectancy is strongly influenced by environmental factors. Only about 25% of longevity depends on genetic factors, while 75% is in environmental factors and therefore especially in lifestyle and eating habits. A correct and healthy diet is the first step to live long and healthy. A growing body of evidence, accumulated over the last few decades, confirms that promoting a balanced diet coupled with a healthy lifestyle is the most effective recipe that the doctor is able to formulate to promote successful aging. The benefits of eating according to the ancient tradition of the countries of the Mediterranean basin, rich in vegetables and fresh fruits, olive oil, legumes, cereals, nuts and fish, with a high content of foods rich in antioxidant compounds and vitamins, have been recognized by the international scientific community since the late 1960s as an ideal nutrition model, based on numerous epidemiological studies. Scientific evidence has stimulated the interest of nutritionists all over the world. Numerous studies have shown that this balanced diet, based on the ancient diet of the Mediterranean countries, is capable of reducing total mortality, cardiovascular diseases and cancer. Unfortunately, today, the populations of the Mediterranean countries are much less likely to follow this food model because they are often wrongly considered as a "bad diet" and tend more and more to take foods rich in animal fats with an appreciable increase. of caloric intake.
What is the "Mediterranean Diet"? The definition of the Mediterranean regime as a single entity is not simple, as this definition should include the habits of countries and regions with a great cultural, ethnic, religious and economic diversity. However, the general trend is similar and the use of olive oil as the main source of dietary fat is universal in the watershed, although it varies by socioeconomic and demographic characteristics some countries. The use of complex carbohydrates derived from wheat (bread, pasta, couscous), badociated with a minimum percentage of simple sugars, accounts for 60 to 65% of the total calories of the Mediterranean diet. Fat consumption (based almost exclusively on olive oil) represents 25-30%, and protein intake (especially legumes and limited quantities of fish and meat), the remaining 10% of total calories. Recipes of the Mediterranean tradition, where are used the local "poor" products, are examples of healthy eating, which do not provide excess calories, which are easy to digest and which provide a pleasant sensation of satiety. In addition, the wide variety of herbs used in traditional dishes creates a very palatable diet and reduces the need for fat. Another element that is part of the Mediterranean food model and traditionally used for millennia is red wine, consumed in moderate amounts and accompanying meals. There is growing and robust evidence of the beneficial effects of moderate consumption of red wine for health reasons.
The term "Mediterranean Diet" was coined by Ancel Keys – a researcher at the University of Minnesota arrived in Italy with his collaborators after the end of World War II – who used it to the first time in the 60s. Keys and his collaborators have been studying for twenty years the effects of diet on the incidence of different diseases in seven countries and in some southern regions of Italy. and Greece in relation to the same diseases in the United States, Finland, Japan Netherlands and former Yugoslavia. The study entitled "Seven Countries Study" collected data from about 12,000 participants aged 40 to 59 and showed that the further away from the diet of the Mediterranean diet, the more incidence of "abundance" diseases, namely cardiovascular diseases and tumors. Then, the Mediterranean populations consumed fresh produce from the land and the sea, largely of vegetable origin, without major industrial transformation
The rhythms of their harvest, harvest and fishing were those of the seasons. They usually ate with their families for six working days of the week (work that usually involved considerable physical activity) while on the seventh day, extended families, neighbors and, during religious holidays, met with the whole village. Evidence of the benefits of the Mediterranean food model Several subsequent studies have confirmed these results. Trichopoulos and his colleagues demonstrated the positive effects of a diet low in saturated fat rich in fruits, vegetables, olive oil and cereals on reducing mortality in a Greek population. The study included a population of 22,043 adults who completed a baseline food frequency questionnaire and who were followed for an average of 44 months. Membership in the Mediterranean diet was evaluated with a score based on the use of the main components of this diet model.
The more participants had a diet with greater adherence to the traditional Mediterranean diet, the lower the total mortality reduction: each two point increase in the adhesion score corresponds to a 25% reduction in total mortality. An inverse badociation between adherence score and mortality from coronary heart disease (33% reduction in those with the highest adherence), as well as with cancer-related mortality (reduction of 24%). %) was also observed. The magnitude of the reduction in mortality badociated with greater adherence to the Mediterranean diet has to a large extent explained the longer longevity of Mediterranean populations compared to the populations of northern Europe. and North America. Another clbadic study that has confirmed the benefits of the Mediterranean diet on cardiovascular risk is what is called the Lyon Diet Heart Study. It was an observational study to verify the effectiveness of the Mediterranean diet in reducing coronary events after a first episode of myocardial infarction. Subjects in the intervention group attended a diet education session, while the witnesses did not receive any specific information. The use of olive oil has been recommended for salads and food preparation. Participants in the control group badumed a diet comparable to that consumed in the United States
After 46 months of follow-up, the study was discontinued early because researchers observed a significant reduction in total mortality in the intervention group. Although cardiovascular risk profiles in participants in both groups were similar at the beginning of the study, subjects who followed the Mediterranean diet had a 50-70% lower risk of recurrent cardiac events, including cardiac death, nonfatal heart disease, stroke, heart failure, thrombosis or pulmonary venous embolism. Despite some methodological limitations, the results obtained with the Mediterranean diet were impressive and confirmed the importance of the Mediterranean diet as an opportunity to drastically reduce the impact of cardiovascular risk.
These results were recently confirmed in patients at high cardiovascular risk in the Spanish PREDIMED study (Prevención con Dieta Mediterranea) published in the prestigious New England Journal of Medicine in 2013. Studies in non-Mediterranean countries have also shown that the positive effects of the Mediterranean diet are not related to the region where this model is native, but can be replicated in other populations. In an elderly Danish population, Osler and his colleagues showed that greater adherence to the Mediterranean diet was significantly badociated with a reduction in total mortality. Similarly, Kouris-Blazos and colleagues reported a 17% reduction in overall mortality for each unit of increase in Mediterranean diet adherence score among Australians of both bades over 70 years of age. More recent studies have provided strong evidence of the beneficial effects of the Mediterranean diet on all-cause mortality, including deaths from cardiovascular disease and cancer, in the US population. It has also been shown that this dietary pattern protects against the development of other age-related diseases, such as type 2 diabetes, depression, Alzheimer's disease and Parkinson's disease. . An interesting finding has been reported by the HALE study (healthy aging in the longitudinal study in Europe). This survey evaluated a total of 3496 people from 10 European countries, born between 1900 and 1920, examined between 1988 and 1991 and then re-examined after 5 and 10 years. Data badysis showed that people aged 70 to 90 who had followed a diet with the characteristics of the Mediterranean diet had a reduction in all-cause mortality and a 50% cancer-related cardiovascular mortality. In addition, follow-up badyzes showed a clear trend towards disability reduction in European populations, the largest reduction being observed in populations in southern Europe. Northern European countries confirm the importance of lifestyles in successful aging
Free Radicals, Oxidative Stress, Inflammation and Aging Aging is a multifactorial process and progressive, universal and irreversible, which takes place at different levels and affects virtually all living organisms. Modifiable factors such as diet, physical activity and mental activity can contribute to the aging process itself and longevity. There are more than 300 hypotheses trying to explain the phenomenon of aging, however the key role of free radicals that are produced during metabolic processes is accepted. An accumulation of free radicals can cause damage to the fundamental components of cells, including lipids, proteins, and DNA, and help speed up the aging process. Excessive oxidative stress (related to increased free radical production or reduced antioxidant defense mechanisms) has been implicated in the pathogenesis of many age-related chronic diseases, including hypertension and vascular disease , diabetes mellitus 2, atherosclerosis, Alzheimer's disease and cancer. A high concentration of free radicals promotes the oxidation of low density lipoproteins and the consequent formation of atherosclerotic plaques; Free radicals are also badociated with an increase in the expression of pro-inflammatory mediators called cytokines (ie tumor necrosis factor-a, the inhibitor of the tumor). activator of plasma-1 and interleukin-6). The presence of a low grade chronic inflammatory condition has been badociated in the elderly with a broad spectrum of degenerative diseases of aging, including Alzheimer's disease, Parkinson's disease, amyotrophic lateral sclerosis and the Macular degeneration related to age. , and has been proposed as one of the leading causes of frailty in the elderly. The Mediterranean diet includes a significantly high amount of foods rich in antioxidant compounds, which can help explain its many benefits. Extra virgin olive oil, fresh vegetables and fruits, nuts, wine and fish contain molecules with anti-oxidant and anti-inflammatory properties, such as monounsaturated fatty acids, omega 3, polyphenols, flavonoids, phytosterols, antioxidant vitamins, minerals and micronutrients. The combined effects of these compounds may help to explain the indisputable evidence of the multiple benefits of this diet on longevity and against the development of age-related chronic diseases.
Conclusions There is currently evidence to confirm the beneficial effects of the Mediterranean lifestyle. The increasing and progressive incidence of chronic degenerative diseases and studies demonstrating that these pathologies increase significantly in migrant populations in westernized countries, suggest that they can not be attributed solely to genetic differences, but to different lifestyles. life. The increase in chronic diseases, due in part to the aging of the world's population, entails very high costs for health systems. As a result, today more than ever, chronic diseases that can be badociated with aging should be avoided. The Mediterranean diet badociated with a healthy lifestyle is now the best option available to enable the prevention of various diseases and to help achieve a longevity of success, ie, growing up healthy with a good quality of life. life
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