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The Mediterranean diet will always be one of the best ways to lose weight and to achieve lifetime fitness. Experts have now analysed the ingredients and found that drinking a glass of wine a day and large amounts of fruit and fresh vegetables, while keeping red meat consumption low, also helps you live longer. There have been previous studies which show that the Mediterranean diet can protect against Alzheimer’s and other memory problems as well as some cancers. Research involving 23,000 people carried out by the Harvard School of Public Health found that those who adhered most closely to a Mediterranean diet were 14 per cent more likely to be alive after 8 years. Professor Dimitrios Trichopoulos of the Harvard School concluded that moderate consumption of alcohol, mostly wine during meals, low consumption of meat and meat products and high consumption of vegetables, fruits, nuts and olive oil can substantially increase lifespan. The most beneficial of the ingredients of a Mediterranean diet for a long life appears to be wine. Fish is not as valuable as was once thought, although oily fish, such as mackerel or salmon, can help protect the mind against decline and reduce the risk of prostate cancer in men. It is a good thing to eat with family and friends. This is, of course, a great tradition in Mediterranean countries. It prolongs the meal and makes for a relaxed and enjoyable atmosphere, aiding digestion and relieving stress. It does rather depend on having the right friends and family; we all know that some can have the reverse effect. You should use herbs and spices in the meal instead salt for flavouring. Nuts are good, but some are high in calories and fats. The best are walnuts, pecans, almonds and hazel nuts. A handful a day is enough. Fruit and fresh vegetable should be eaten with every meal. Fish or shellfish twice a week, lean meat on the remaining days. Bread is usually eaten in the Mediterranean without butter or margarine. Virgin or extra virgin is the best type of olive oil to use. Red wine is one of the delights of the Mediterranean diet but, somewhat like ones friends and family, it should be taken in moderation. Two glasses a day for a man, one small to medium glass a day for a woman. It does have excellent properties, it reduces the blood’s ability to clot much as aspirin does. It also contains antioxidants. Antioxidants help fight free radicals which attack healthy cells and cause damage to our bodies, increasing the risk of heart disease, diabetes and some cancers. But don’t worry about what red wine does for you. It is a good thing, enjoy. Of course we should not think that all Mediterranean people eat what we call the Mediterranean diet. There are twenty one countries bordering the Mediterranean and if you go to North Africa, for example, you will find something very different to the food of Greece or Italy. The style of cooking we call Mediterranean can be found in Italy, Southern France and parts of Spain. It is also the diet of poorer people who grow their own vegetables and buy cheap fish and meat in the market. Or maybe they fish and keep animals themselves. This brings us to exercise. The Mediterranean diet, or any other diet, will not work without exercise. Mediterranean families are often farmers or fishermen, they work hard and have a lot of exercise. This applies to men, women and often children. We must do the same as much as we are able. So a walking exercise program, or whatever form of exercise you feel most comfortable with, is an essential part of a long healthy life. Peter Stockwell is a writer, walker and author of the Senior Walking Fitness Blog helping all ages to achieve lifetime fitness. For more articles, tips and help on any aspect of diet and fitness visit Senior Walking Fitness Blog
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