Southwest Florida's Health and Wellness Magazine Health and Wellness Articles
By Andre Davies, M.D.
The Mediterranean diet has gained significant popularity in recent years, and for good reason. As a board-certified physician in internal medicine and geriatrics, I work closely with my patients to make healthy dietary choices that will help them achieve their personal goals, be it weight loss, improved cardiovascular health, or even improved cognition. I have witnessed first-hand the numerous benefits that this diet can offer to individuals of all ages. The Mediterranean diet has been shown in research to reduce the risk of heart disease, metabolic syndrome, diabetes, certain cancers, and depression. In older adults, it has been linked with a decreased risk of frailty, along with slowing the progression of Alzheimer’s Dementia.
The Mediterranean diet was recently ranked by experts in the U.S. News & World Report as one of the healthiest ways you can eat. Along with winning the category for Best Overall Diet, it was also voted the Best for Healthy Eating, Easiest to Follow and Best Plant-Based Diet. One reason why it is so good for you is the emphasis on whole, unprocessed foods. Although there is no specifically recommended menu, the Mediterranean lifestyle encourages the consumption of fruits, vegetables, whole grains, legumes, nuts, and seeds; these foods are rich in vitamins, minerals, and antioxidants, which play a crucial role in maintaining optimal health. By incorporating these nutrient-dense foods into their diet, individuals can boost their immune system, improve digestion, and enhance their overall energy levels.
Another significant benefit of the Mediterranean diet is its focus on healthy fats. Unlike many other diets that focus on reducing all fats, the Mediterranean diet recognizes the need to consume good fats in moderation. Olive oil, a staple in this diet, is a prime example of a healthy fat that offers numerous health benefits. It is rich in monounsaturated fats, which can help lower cholesterol levels and reduce the risk of heart disease. Additionally, the Mediterranean diet includes fatty fish, such as salmon and sardines, which are excellent sources of omega-3 fatty acids. These essential fats have been shown to reduce inflammation, improve brain health, and support cardiovascular function.
The Mediterranean diet also promotes the consumption of lean proteins, such as poultry, fish, and legumes. These protein sources are low in saturated fats and provide essential amino acids necessary for muscle growth and repair. By incorporating lean proteins into their diet, individuals can maintain a healthy weight and support bone health. As a Geriatrician, I place a great deal of focus on healthy protein intake with my older patients, as this is a key element in preventing frailty syndrome. The Mediterranean diet offers a plethora of healthy, lean, protein options to discuss with my patients.
One of the most significant benefits of the Mediterranean diet is its positive impact on cardiovascular health. Numerous studies have shown that this diet can reduce the risk of heart disease, lower blood pressure, and improve cholesterol levels. The combination of healthy fats, fiber-rich foods, and antioxidants found in the Mediterranean diet work together to protect the heart and blood vessels from damage. By following this diet, individuals can significantly reduce their risk of developing cardiovascular diseases, which remains a leading cause of death worldwide. Protecting the heart has trickle down effects to other disease processes as well. Improved cardiovascular health is also associated with reduced risk of chronic diseases like type 2 diabetes and chronic kidney disease.
In addition to being heart-healthy, the Mediterranean diet is brain-healthy too. Research has shown that a close adherence to the Mediterranean diet is associated with improved cognition. The reasons for this correlation are still being studied, but whether it is because of antioxidants in the diet, or increased healthy fats that the brain utilizes, it is clear that patients see clinical benefits. These benefits may be seen in the form of improved memory or more stability. With my patient panel, I stress that following a healthy Mediterranean diet is a large part of the preventative plan to slow the progression of cognitive changes.
Furthermore, as a physician, I am often asked about the benefits of red wine in the context of the Mediterranean diet. Red wine contains a variety of compounds, such as resveratrol and polyphenols, which have been associated with numerous health benefits. Consider talking to your health care provider or a specialist, to figure out what amount, if any, is right for you.
Overall, the Mediterranean diet provides a good approach to nutrition and health. Its focus on whole, unprocessed foods, healthy fats, and lean proteins, provides a well-rounded and sustainable lifestyle. As a board-certified internal medicine and geriatrics physician, I highly recommend the Mediterranean diet to my patients as a means of improving their overall well-being and reducing the risk of chronic diseases. By adopting this lifestyle, individuals can enjoy the numerous benefits that this diet has to offer and pave the way for a healthier future.
ANDRE DAVIES, MD
Dr. Andre Davies a highly qualified Ivy League trained Board Certified physician he brings a wealth of expertise to his practice. Specializing in adult internal medicine for both men and women, he has a focus on preventive health, managing conditions such as high blood pressure, cholesterol, and diabetes. Dr. Davies excels in pre-op exams, annual physicals, diabetes screenings, immunizations, cancer screenings, weight management, and nutrition. His extensive experience includes handling chronic diseases like hypertension, thyroid issues, women’s health concerns, lipid management, and nutritional deficiencies. As a fellowship-trained Geriatrician, he adeptly addresses complex health issues, emphasizing cognitive evaluations and mental well-being. Dr. Davies aims to educate patients on maximizing brain function and preventing cognitive decline. With a background in various prestigious medical roles, including at NCH Healthcare Group and Northwestern Feinberg School of Medicine, he stands as one of the top providers in the area.
DOWNTOWN NAPLES
(239) 325-1020
1350 Tamiami Trail N, Suite 101
Naples, FL 34102
NORTH NAPLES
(239) 566-3100
2230 Venetian Ct, Suite 2
Naples, FL 34109
www.gulfshoreconciergemedicine.com
