Anti-inflammatory diet, Mediterranean diet: Health benefits

With Mary Yannakoulia PhD and Teresa T. Fung, ScD, RDN

We all want to age gracefully, especially as the risk of chronic disease becomes a greater threat. However, for many, reaching the basics of adequate sleep, healthy eating, sufficient physical activity, social interaction and stress reduction are all necessary for good health for longer.^1.2 Sleeping deeply, for example, remains important as you get older, but tends to become more difficult to reach. Fortunately, the way you eat can improve the quality of your sleep during the older years.³

Anti-inflammatory foods like those found in a Mediterranean diet offer the best chance of long-term health.

The benefits of sleep quality can be improved through diet

While the focus on sleep usually focuses on the number of hours of sleep, a team of researchers from Athens, Greece, presents a compelling argument for adhering to a Mediterranean diet in order to To improve the quality of sleep; and in doing so, they make a distinction between the quality of sleep and the amount of sleep.³

In this longitudinal study,³ published in the journal, Geriatrics & Gerontology InternationalResearchers assessed the duration and quality of sleep of 1639 adults aged 65 and over, based on self-reported questionnaires, as well as their adherence to a Mediterranean diet.

The researchers found that study participants who followed a Mediterranean diet showed a noticeable improvement in sleep quality, especially among people aged 65 to 75 years.³

"Adherence to this healthy diet was negatively associated with the following components: difficulty falling asleep and sleep disturbances, and positively to sleep adequacy," says Mary Yannakoulia, lead author in the Department. of Nutrition and Dietetics of Harokopio University. Athens, Greece.

"Interestingly, we also reported that monitoring the Mediterranean diet was not significantly related to sleep duration (number of sleeping hours)," she said. In fact, sleep quality is considered a more complete index, making it the measure of the most important sleep associated with food choices, while sleep duration seems less sensitive and is not significantly associated with sleep. diet.

Dr. Yannakoulia and her team believe that many aspects of this particular anti-inflammatory diet could play a role in improving the quality of sleep.3

Mediterranean diet promotes healthy sleep

"Poor sleep quality has been associated with high levels of inflammation and oxidation markers. Anti-inflammatory factors, as well as antioxidant properties, have been largely attributed to the Mediterranean diet »^4-6 said Dr. Yannakoulia.

This may be more logical if you consider applications that follow sleep; you can fall asleep at midnight and wake up at seven, but if your sleep is constantly disturbed, the quantity matters little because the quality is so bad.

Since inflammation can contribute to sleep disturbances, they postulated that by following an anti-inflammatory diet, an approach to eating including fruits, vegetables, nuts, fish, olive oil and whole grains; otherwise known as a Mediterranean diet – the level of inflammation is likely to decrease.

"Vascular pathways can also explain the links between a Mediterranean diet and the quality of sleep. In addition, some foods that characterize the Mediterranean diet, such as olives, certain fish and seasonal fruits, are good sources of melatonin, a neurohormone that modulates circadian rhythms and interferes, among other factors, in the sleep-wake cycle. . promote sleep and, subsequently, improve the quality of sleep, "says Dr. Yannakoulia EndocrineWeb.

Avoiding the key inflammation of chronic disease reduction

It should be noted that anti-inflammatory foods such as those that make up the Mediterranean diet range from sleep to risk of death, including heart disease, some cancers and diabetes.⁶ as pointed out in another recently published study.

Swedish researchers report that eating anti-inflammatory foods such as fruits and vegetables, tea and coffee, monounsaturated fats (olive and canola oils) and avoiding pro-inflammatory foods (red meat, meats processed, chips and soda) reduces the risk of death from all causes by 18%, cardiovascular disease by 20% and 13% for cancer.⁶ More importantly, they report a dose-response relationship, which means that the more you stick to an anti-inflammatory diet, the more important the health benefits are.⁶

The analysis of recent studies in which the authors have examined the link between various diets and the potential for disease, indicating the need for a diet based on Mediterranean-type anti-inflammatory foods,⁵ which was published in the British Medical Journal. The conclusion of this literature review,⁵ Diets, not individual foods, are closely linked to disease prevention.

For optimal health: the global diet counts the most

After all, "we do not eat food in isolation. Culturally, some foods are eaten together (eg, burgers and fries, cheese and crackers) and if we eat more than one thing, we often eat less of something, "says Teresa T. Fung, ScD, RDN Nutrition at Harvard University, TH Chan School of Public Health, who did not participate in any of these new studies.

To arrive at this understanding, the authors analyzed the following diets and eating habits:

• Healthy Eating Index: By assessing how well a person's diet meets current dietary guidelines for Americans.^7.8
• Healthy alternative diet index: Developed by Harvard nutrition experts to better reflect foods that predict the risk of chronic diseases, including diabetes, cardiovascular disease, and heart failure.⁹
• Dietary Approaches to Stop High Blood Pressure (DASH): A diet designed to lower blood pressure and prevent the use of medication.^ten
• Mediterranean diet. As discussed in a complete article at EndocrineWebIt's a way of eating that blends into a lifestyle approach rather than a simple eating plan.
• Paleo dietIntroduced by Loren Cordain, Ph.D., this diet is inspired by a preindustrialized hunter-gatherer lifestyle, aimed at doubling protein content and limiting carbohydrates.¹¹

Among all these popular dietary approaches, the Mediterranean Diet is the only diet that has demonstrated its ability to reduce the risk of chronic diseases in randomized, observational trials.^4-6

The researchers concluded that adopting a Mediterranean diet provides a diet that reduces the risk of chronic diseases among the most popular diets by providing anti-inflammatory foods known to improve long-term health.

Avoiding inflammation promises optimal health

The anti-inflammatory effects of the Mediterranean diet could be one of its greatest advantages, according to a longitudinal study,⁶ appearing in the Journal of Internal Medicine. The results of this trial reinforce the message that an anti-inflammatory diet is associated with a lower risk of dying from any cause, cardiovascular disease and cancer.⁶

Perhaps these findings support the impact of improved sleep cycles in adults who appear to have reduced levels of inflammation. L & # 39; study⁶ followed men and women who have adhered to an anti-inflammatory diet consisting of fruits and vegetables, tea, coffee, whole grain bread, breakfast cereals, low-fat cheese, olive oil and canola oil, nuts, chocolate and moderate amounts of red wine and beer over 16 years.

There is an interesting parallel in the studies on an anti-inflammatory diet and those evaluating a Mediterranean diet. While the Mediterranean diet may include small amounts of red meat that is considered a pro-inflammatory food, most other aspects of these foods are anti-inflammatory. The net effect therefore remains healthy. and offers additional support to the importance of dietary patterns or specific foods.

No matter how old you are, a Mediterranean diet is beneficial

"The best approach to healthier sleep and better health is to find a balance between what you choose to eat and what you avoid," says Dr. Yannakoulia. In fact, if you want to improve your sleep and reduce your risk of chronic diseases in the foreseeable future, engage in a healthy diet, based on anti-inflammatory foods and avoiding fried foods, fast and processed.

Dr. Fung points out that although the anti-inflammatory aspects of a Mediterranean diet are important, these foods also have other benefits. In addition to anti-inflammatory and antioxidant effects, the Mediterranean diet may increase adiponectin,¹² a hormone responsible for regulating glucose levels and facilitating the breakdown of fatty acids, which is important for healthy sleep cycles and for reducing the risk of diabetes, obesity, heart disease and even dizziness. arthritis and osteoporosis.

If you are stuck in a difficult sleep cycle, poor diet, little exercise and high stress, a good place to start may be to change your diet.³ Without good quality sleep, your body is likely to produce more of a hormone called ghrelin, which sends a signal to the brain that you need to eat. now. At the same time, sleep deprivation decreases leptin, the hormone responsible for alerting the brain to slow down consumption.

Conversely, too little leptin tells the brain that you need more food. When you adopt a food approach closely related to the Mediterranean diet, it is likely that you sleep more deeply, that you control your digestive hormones and, more importantly, that you reduce your overall risk of chronic diseases that would probably worsen with 'age.

Towards a plant-based approach is the key to long-term health

Probably the most important point to remember, says Dr. Fung EndocrineWebAlthough the Mediterranean diet reflects a healthy diet, the most important goal is for you to find the precise food plan that is best for you; you can stick to (more or less) day after day.

Although you do not need to formally join a Mediterranean diet, Dr. Fung recommends trying to adopt a more plant-based diet that includes: "fruits, vegetables, whole grains, vegetable proteins (beans, seeds and nuts) and fish.

One last thought: While eating habits can promote lifelong health, there are foods that everyone needs. For example, it is important to eat green leafy vegetables every day. choosing the type of green vegetables (eg kale, spinach, Swiss chard, watercress, romaine, Boston, Bibb, etc.) depends on you.

It also highlights the importance of intestinal microbes, suggesting that you regularly include unsweetened and low-fat yogurts in your diet. [Tip: add fresh or frozen fruit and nuts for a tasty and powerful anti-inflammatory boost.]

What about supplements? Dr. Fung responds: "A high quality research has always shown that [nutritional] Supplements have little benefit in a well-nourished population. In other words, get the nutrients you need from the foods you eat.

Sleep with a healthy diet, exercise regularly and strive to keep stress to a minimum, are essential elements to a healthy lifestyle at any age, and the best way to progress if you are anxious to age well.

While the Sleep in Aging study looked at an older population,³ the results suggest that the Mediterranean diet would have an equally beneficial effect on sleep patterns in young adults, says Dr. Yannakoulia.

A final recommendation – Start by adding anti-inflammatory foods to your daily repertoire before you focus on eliminating foods. As Dr. Fung says, "As you consume food in combination (as a meal), when you increase your consumption of healthy foods, the usual trend is that unhealthy food consumption will decrease very naturally. ".

Last updated on 09/27/2018

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