Reducing Inflammation by Following the Mediterranean Diet & Lifestyle
The Mediterranean diet has been shown to reduce inflammation. The diet is rich in vegetables, fruits, whole grains and legumes, olive oil and nuts. It also contains moderate amounts of fish, cheese and yogurt. In addition to a healthy diet, you can lower your risk of chronic disease by also leading an active lifestyle with regular exercise, meditation and social interaction with family or friends.
Foods
The Mediterranean diet includes a lot of fresh fruits and vegetables, legumes, and grains. A healthy way to eat might be to fill half your plate with vegetables, one quarter with lean protein (like fish or chicken), and the remaining quarter with whole grains or beans.
When you eat out at restaurants, try to choose foods that are lower in fat—like salads without creamy dressings or grilled fish instead of fried fish. And don't forget about dessert! If you do decide to indulge in sweets after dinner (which can be great for reducing stress levels), make sure they're low in saturated fat and sugar by choosing fruit sorbets instead of regular ice cream cones.
Physical activity
You can reduce inflammation by following the Mediterranean lifestyle. One way is to exercise regularly. Exercise can help you sleep better, manage stress and anxiety, increase your energy levels, lose weight and feel more confident.
Meditation and mindfulness
Meditation and mindfulness are two practices that can help you reduce stress and inflammation. Meditation is a practice of calming the mind and body, while mindfulness is a practice of focusing your attention on the present moment. Both have been shown to have positive effects on health in other ways as well, including better sleep quality, reduced anxiety and depression, lowered blood pressure and cholesterol levels, increased resilience against illness or injury…and even longer life span!
Friends and family
The Mediterranean diet also includes a lot of social support. In fact, your health depends on it.
It’s not just the food that you eat; it’s how you eat it and with whom. When you gather around the table with family or friends, you are creating an opportunity for connection that can help relieve stress and anxiety, improve your mood and outlook on life, and even make you live longer.
You can lead a Mediterranean lifestyle by choosing to eat the right foods, exercise, meditate, and create a social network.
You can lead a Mediterranean lifestyle by choosing to eat the right foods, exercise, meditate, and create a social network.
Dietary changes: Fruits and vegetables have been shown to reduce inflammation. Eat a wide variety of colorful produce low in sugar content and fat.
Exercise: Moderate exercise for 30 minutes per day should be part of your daily routine. Physical activity helps reduce stress levels and improves sleep quality—both important factors in reducing systemic inflammation. Walking with family members or friends is one of the best forms of exercise because it promotes bonding time while also getting you active!
Meditation/mindfulness: Studies have shown that meditation can decrease anxiety levels as well as improve immune function by helping the body manage stress better (and even prevent future episodes). It’s also linked with increased feelings of satisfaction with life overall—all things that help reduce inflammation! You don’t need any special equipment or experience; some apps like Headspace provide guided meditations so anyone can start today!
Conclusion
If you’re looking for a way to reduce inflammation in your life, consider following the Mediterranean lifestyle. This lifestyle has been shown to have powerful anti-inflammatory effects that can help improve your overall health and well-being. Remember that it’s not just about what you eat, but also how often you eat and how much exercise you get each day!
See our range of Anti-Inflammatory Meal Plans & E-Books that follow the Mediterranean lifestyle principles.