Monday, 1 October 2018

The Meditteranean Diet

THE MEDITERRANEAN DIET




Mediterranean diet and its benefits



The history and tradition of the Mediterranean diet come from the historic eating and social patterns of the regions around southern Italy, Greece, Turkey and Spain.


The Mediterranean diet has long been one of the healthiest diets known to man. But it’s not just a diet or even a way of eating … it’s really a way of life. Because for thousands of years people living along the Mediterranean coast have indulged in a high-fiber diet of fruits and vegetables, also including quality fats and proteins and sometimes a glass of locally made wine to complete a meal, too. Meanwhile, this diet has gotten a reputation for disease prevention and even “enjoyable” weight manageable.

Starting in Italy thousands of years ago and spreading to Greece, Spain and other areas around the Mediterranean, this diet is now successful all over the world for promoting health and longevity. While it’s always existed, even before books and studies were dedicated to it, the diet really began to take hold around the world in the 1990s, when a Harvard University doctor showcased it as a diet useful for improving heart health, losing weight fast and easily and clearing up other health issues.



What  foods make up the Mediterranean  diet ?


The Mediterranean eating pattern is based on traditional diets of Crete, Greece and Southern Italy. The general pattern consists of: lots of vegetables, pulses, wholegrains and wholegrain cereal products. It also contains moderate amounts of poultry, fish and nuts and low fat dairy foods. Red meat is eaten less often usually once a week.


Benefits of the Mediterranean diet


Studies show that  people living around the Mediterranean suffer less from heart diseases than those who live in the UK and North of Europe. These results have lead researchers to investigate whether the Mediterranean diet is a good contribution in improving health including helping to protect our bodies from heart and circulatory diseases and  managing cholesterol levels.

Also,  research findings have demonstrated that following a Mediterranean diet was associated with a reduced risk of cardiovascular mortality as well as overall mortality. The Mediterranean diet is also associated with a reduced incidence of cancer, and Parkinson's and Alzheimer's diseases. Women who eat a Mediterranean diet supplemented with extra-virgin olive oil and mixed nuts may have a reduced risk of breast cancer.

For these reasons, most if not all major scientific organizations encourage healthy adults to adapt a style of eating like that of the Mediterranean diet for prevention of major chronic diseases.



The Mediterranean diet emphasizes:



• Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts

• Replacing butter with healthy fats such as olive oil and canola oil

• Using herbs and spices instead of salt to flavour foods

• Limiting red meat to no more than a few times a month

• Eating fish and poultry at least twice a week

• Getting plenty of exercise


Eating the Mediterranean diet does not mean you have to follow every aspect of it. This is due to the serving numbers varying on body size, activity levels and overall calorie needs. Including foods from your own culinary heritage can also be important. 

Certain African-Caribbean and Asian eating patterns are similar to the Mediterranean eating pattern as they focus on eating more plant-based sources of fats and proteins.

Lastly, eating a Mediterranean diet may not be right for everyone and therefore, if you have an existing health conditions such as  diseases caused by allergies and intolerances, it's best to follow your GPs advice. 


References:



•   Curtis BM et al. Understanding the Mediterranean diet. Postgrad Med 112:online, 2002

•   Bautista MC et al. The Mediterranean Diet: Is it cardio protective? Prog Cardiovasc Nurs 20:70-76, 2005.

•   Kinney JM. Challenges to rebuilding the US Food Pyramid. Cur Opin Clin Nutr Metab Care 8:1-7, 2005.

•   HeartUK.org.uk 




More information about the Mediterranean Diet:
Mediterranean recipes

Why are Mediterranean diets so healthy?

What is a Mediterranean diet?

What actually is the Mediterranean diet – and does it work?

Mediterranean Diet

Mediterranean diet 'could prevent 19,000 deaths a year in UK'

Embrace Mediterranean or Nordic diets to cut disease, WHO says


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Cancer Awareness

About Cancer

According to medical experts, cancer  is an abnormal growth of cells. There are more than 100 types of cancer, including breast cancer, skin cancer, lung cancer, colon cancer, prostate cancer, and lymphoma. Symptoms vary depending on the type. Cancer treatment may include chemotherapy, radiation, and/or surgery. Cancer is a complex disease no single factor is likely to be the cause. However, health professionals say that  there are simple things you can do today to reduce your risk.

What you eat and drink, how much you weigh and how physically active you are can all make a difference. Breast, prostate and lung cancer account for more than half of the UK’s new cancer cases each year, but cancer is a disease that can develop in many parts of the body. The risk of developing a particular cancer depends on a number of factors and varies from person to person. 

Everybody knows cancer because it is a terrible disease and many people believe that it cannot be treated. According to the Guardian, cancer  can have a wide range of effects on people's emotions and psychological wellbeing; feelings of shock, fear, anger or sadness are common. According to Macmillan, more than one in three people living with cancer (38%) report feeling anxious or depressed. More than one in four (43%) have trouble sleeping, and this figure rises to three in four (76%) among those who are also experiencing feelings of loneliness after their cancer diagnosis. Some people will experience severe mental health issues such as clinical depression or anxiety, or post-traumatic stress disorder.

Other DLS Services
At Diversity Living Services, we provide free personalised one-to-one support with our health coach supporting you in implementing healthy nutrition and lifestyle habits. As well as teaching you to make healthy choices that work best for your individual needs, preference & lifestyle.
- If you need help you can drop-in at our office every Wednesday from 10 am to 5 pm.

We also offer FREE Blood Pressure Checks at our outreach stand
at Edmonton Green Library we are there every
Monday & Tuesday 11am - 4pm
(no appointment required, just drop in)



More information about cancer:

Cancer by NHS


Cancer care worse for deprived and BAME Londoners, report finds

Can cancer be prevented?

Cancer incidence by ethnicity

Cancer and Michael Marmot, 2006 health inequalities: An introduction to current evidence

Cancer in BME communities: 'Some didn't tell their husband or children

Breast cancer awareness is not reaching black women like me. People are dying

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Heart Disease & Stroke Awareness


Heart Disease & Stroke Awareness



Many people live with high blood pressure, high cholesterol, and diabetes, which puts them at a risk for developing cardiovascular disease.  Heart disease is the most frequent condition in older adults and the No. 1 cause of death. You always hear about people who have had a sudden heart attack and yet you never think it will happen to you.

Medical experts believe that cardiovascular disease can be avoided. Though you can not change cardiovascular risk factors such as age, gender, race/ethnicity, and family history, you can reduce your risk.

Lack of exercise, a poor diet and other unhealthy habits multiply the risks of stroke and heart disease. 

Small but gradual lifestyle changes can contribute to preventing cardiovascular disease, or keeping it from worsening.

Making simple changes in what you eat and drink, how often you exercise, how much you weigh, and how you manage stress can help put the brakes on heart disease.

To avoid becoming a victim of cardiovascular disease, it’s important to recognize the signs and symptoms of heart attack or stroke and understand how to decrease your risk. 

The key to a healthy cardiovascular system is taking a proactive approach rather than waiting until it’s too late.  Some  measures  you can take are proven to prevent heart disease.

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Our Vision and Services

Our vision is of a society where no one should experience discrimination on the grounds of their mental health.

Mental health problems are extremely common across society, with one in four of us experiencing them in any year. Despite being so common, people from all communities will still experience discriminatory attitudes and behaviours that can prevent people from speaking out, seeking support and playing full and active roles in our communities. The impact of mental health stigma and discrimination will vary between communities as mental health has a cultural context that affects the way communities talk about the subject and engage with people who have mental health problems. In some cultures depression, for example, doesn't exist and in others an experience of a mental health problem can be attached to a sense of shame.

For the African and Caribbean communities a key issue is the overrepresentation of young African and Caribbean men in mental health services. Misconceptions and stereotypes have led to a perception that this group is more likely to pose a risk of violent behaviour and, as a result, they are more likely to be treated as inpatients and sectioned when compared to other groups. It is well documented that this has led to a fear of talking about mental health issues more openly and a fear of using mental health services. Research by the Race Equality Foundation (2011) also highlighted fears that discrimination against Black & Minority Ethnic (BME) communities and migrant service users will increase in the austerity climate and whilst commissioning arrangements change.

Our Services

· Provide information, advice, advocacy

· Represent diversity communities in Health Care services, policies and strategies

· Organise training in health and social care in collaboration with local colleges

· Provide human resources ( including interpreters) who are suitable to the diversity communities especially to break language and cultural barriers

· Provides domiciliary care and support

· Provide services such specialised support for people with mental health needs, including people who suffer from short-term memory problems, Dementia and Alzheimer’s Disease.

· Provide visits to elderly people and help them with outings and home services

· Participate in local authority and NHS consultations , research events and programmes to voice the needs of diversity communities.

· Increase access to services and rights for disadvantaged people and the most vulnerable of our society

· Help and support unemployed people to look for work, including training and job preparation

· Provide legal advice in a range of issues from on Immigration and Asylum , welfare benefits, housing, health, education, community care, and training, employment, etc.

· Provide advice and guidance, information and practical help so that our service users can access opportunities they are entitled to

· Organise training and other community learning opportunities that provide new skills, increase confidence and motivation

· Support our service users to overcome barriers to learning, employment and training

· Provide support for young people with their education, training, confidence building, employment and social needs.

Objectives of our Diversity Living Programme:

· To promote the inclusion and participation of diversity communities* in integrated care.

· To inform policy, locally and nationally, and assisting in the formulation of effective policies, strategies and good practices in integrated care in order to contribute to improved health outcomes for the people from the diversity communities (e.g. Black and minority ethnic communities) and to ensure health services are able to meet their specific needs.

· To improve the quality of life for diversity people with disability, mental health problems and their families and carers through integrated care by providing inclusive advocacy and information.

· To provide service that enable diversity groups and individuals with disability /elderly and their carers to make the right choice for themselves and have an influence on decisions made about their future.

· To promote the rights of diversity people with disability, their families and carers and make sure their rights are safe and protected.

· To promoting access to information regarding healthcare issues and to raise awareness of the needs of diversity disabled children, young people, older people and their families.

· To promote the rights of older and disabled diversity people, helping them overcome and enable them to participate in decisions about their future

· To provide support and information to those suffering the isolation and loneliness that can be associated with disability and old age

· To fight against mental health stigma in refugee, black and minority ethnic communities and ensure no one should experience discrimination on the grounds of their mental health or disability.

*Diversity communities are older people, disabled people, Black, Asian, refugees, migrants, asylum seekers and other ethnic minorities.