"How to Quiet Your Mind?"

 

BREATHE: We do this all the time, but to use your breathing to find stillness, be more careful and conscious about it. Pay attention to the rhythm. If you take short, quick breaths, try to move toward slower, deeper ones. Put your hand on your belly: You should feel it rise and expand as you draw air in and fall as you let it out. Shoot for about six breaths a minute.

WATCH FISH SWIM: People with home aquariums say they feel calmer, more relaxed, and less stressed when they gaze at their fish, and science backs it up. It isn't just the water, although that alone helps. A study using a tank hundreds of times larger found that the more types of marine life that were added, the happier people got. Heart rates and blood pressures dropped, too.

EXERCISE: Just 5 minutes of aerobic exercise, like a brisk walk, could start to calm your mind. It releases endorphins -- chemicals that make you feel good and can help improve your mood, focus, and sleep. High-intensity interval training (HIIT) can give you a big dose of them in a short time. After warming up, alternate 20- to 30-second bursts of pushing yourself hard (like doing sprints, squats, or fast weightlifting) with equal amounts of rest.

LISTEN TO MUSIC: It literally calms the activity in your brain. Fewer neurons fire in your amygdala (the part of your brain that responds to fear), which may lead to fewer signals sent to other parts of your brain. Music is a good thing to try if you're distracted by pain. Listen closely, not just as background. The more you notice, the less you'll dwell on your other thoughts.

HELP SOMEONE: It lights up parts of your brain that make you feel pleasure and connection. Doing something nice for someone lowers stress and lessens feelings of loneliness. It may even boost your heart health and immune response. Fun fact: When you spend money on other people, your body releases more endorphins (the same chemicals from exercise) than when you spend on yourself.

GO OUTDOORS: Being in and around nature often makes people think more clearly and feel more relaxed and refreshed. Your brain doesn't have to work as hard in a greener environment. In one study, after 20 minutes in a park, children with ADHD were able to concentrate better. Spending time outside can also bring down your heart rate, blood pressure, stress hormones, and even muscle tension.

PROGRESSIVE MUSCLE RELAXATION: Use the connection with your body to soothe your mind. Pick a body part -- foot, leg, mouth, eyes -- and tense it for a few seconds. Then release and relax for 10 seconds or so. Notice how that feels different. Switch to another part and keep going until you've done your whole body. This can also improve sleep and may even ease headaches and stomachaches.

HANG OUT WITH A DOG: Whether it's a member of your family or a therapy dog, a friendly pooch can make you feel less anxious, tense, confused, and restless. When you pet and play with them, it seems to lower levels of stress hormones. One reason could be that your body releases oxytocin, a hormone that plays a role in bonding and trust. (Although not studied as much, cats can calm you, too.)

GUIDED IMAGERY: Think of a favorite spot, real or imagined, that makes you calm and happy: perhaps a beach at sunset, a comfy chair in front of a fireplace, or a stream in the forest. Focus on details. Can you smell pine needles, for example? See bubbles in the water? Hear the gurgle and splashing? There are audio recordings and apps that can help you through this process.

HATHA YOGA: This mix of challenging poses and controlled breathing helps you turn your awareness to being in the present moment instead of judging yourself and others. There's also evidence that a regular practice lessens anxiety and takes the edge off your natural stress response. Plus, it's exercise that builds your strength and flexibility. Go to a class, and you'll get the benefits of socializing with other people, too.

GET CREATIVE: Activities like coloring books, knitting, scrapbooking, and pottery offer an escape for a busy mind. Simple, repetitive actions, especially -- like kneading dough -- can help you redirect your thoughts and tune out the chatter in your head. Let your inner child play! The key is to enjoy the process and not worry so much about the result.

TAKE A BREAK: When you find your mind racing full-speed or spiraling down a rabbit hole, change your focus: stretch, daydream, walk around, get a snack, or chat with a friend. Take at least 5 minutes to recharge and reset. You'll be more centered and clear-headed. If you're going to be working intently, set a timer or use an app to remind you to stop every 90 minutes or so.

DIG IN THE DIRT: It's not just the great outdoors and the exercise at work here. The soil itself has microorganisms that might help you focus and lift your mood. Gardeners are less depressed and anxious, and they feel more connected to their communities.

BIOFEEDBACK: This technique teaches you to control your reactions to stress. Working with a therapist, you're hooked up to a computer that shows your brainwaves. You could track your heart rate, skin temperature, and breathing, too. This lets you see in real time what happens when you're triggered and when you try to counteract it. Over time, you'll figure out how to calm your body's response on your own.

MEDICALLY REVIEWED BY: Stephanie S. Gardner, MD, WebMD on November 04, 2020

SOURCES:

Mindful: "A 5-Minute Breathing Meditation To Cultivate Mindfulness."

Cleveland Clinic: "Exercise: Mind-Body Exercises & Heart Health," "3 Reasons Adult Coloring Can Actually Relax Your Brain."

Seleni: "How can I stop my racing thoughts?"

National Sleep Foundation: "Relaxation Exercises for Falling Asleep."

Psychological Reports: "Benefits, Problems, and Characteristics of Home Aquarium Owners."

Anthrozoös: "Effect of aquariums on electroconvulsive therapy patients."

Marriage & Family Review: "Health, Aquariums, and the Non-Institutionalized Elderly."

BBC: "Aquariums 'deliver significant health benefits.' "

Journal of Environmental Psychology: "Blue space: The importance of water for preference, affect, and restorativeness ratings of natural and built scenes."

WallaceJNichols.org: "The Cognitive Benefits of Being by Water."

Environment and Behavior: "Marine Biota and Psychological Well-Being: A Preliminary Examination of Dose-Response Effects in an Aquarium Setting."

Anxiety and Depression Association of America: "Exercise for Stress and Anxiety."

Mental Health Foundation: "Physical activity and mental health," "Altruism and wellbeing."

American Council on Exercise: "8 Reasons HIIT Workouts are So Effective."

PLOS ONE: "Twelve Weeks of Sprint Interval Training Improves Indices of Cardiometabolic Health Similar to Traditional Endurance Training despite a Five-Fold Lower Exercise Volume and Time Commitment."

American Journal of Public Health: "The Connection Between Art, Healing, and Public Health: A Review of Current Literature."

The Dana Foundation: "The Amygdala: The Body’s Alarm Circuit."

British Journal of General Practice: "Music: a better alternative than pain?"

Mind: "How could relaxation help me?"

MentalHelp.net: "Socialization And Altruistic Acts As Stress Relief."

Berkeley Wellness: "The Benefits of Giving."

Ecotherapy -- the green agenda for mental health, Mind, 2007.

Peacock, J. The mental health benefits of green exercise activities and green care, Mind week report, February 2007.

Frontiers in Psychology: "The great outdoors? Exploring the mental health benefits of natural environments," "Psychosocial and Psychophysiological Effects of Human-Animal Interactions: The Possible Role of Oxytocin."

Journal of Attention Disorders: "Children With Attention Deficits Concentrate Better After Walk in the Park."

University of Minnesota, Taking Charge of your Health & Wellbeing: "How Does Nature Impact Our Wellbeing?"

Heart.org: "Spend Time in Nature to Reduce Stress and Anxiety."

AnxietyCanada: "How to do Progressive Muscle Relaxation."

Hormone Health Network: "What is Oxytocin?"

DIVERSEability: "Cats Make Great Therapy Animals."

Anxiety Canada Youth: "Visualizations: Mental Vacations."

Harvard Health Publishing: "Yoga -- Benefits Beyond the Mat," "Yoga for anxiety and depression."

National Center for Complementary and Integrative Health: "Yoga: In Depth," "Relaxation Techniques for Health."

Mayo Clinic: "Depression and anxiety: Exercise eases symptoms."

Harvard Business Review: "Quick and Easy Ways to Quiet Your Mind."

National Wildlife Federation: "It’s in the dirt! Bacteria in soil may make us happier, smarter."

Preventive Medicine Reports: "Gardening is beneficial for health: A meta-analysis."

Journal of Health Psychology: "Gardening promotes neuroendocrine and affective restoration from stress."

Mental Health in Family Medicine: "Biofeedback in medicine: who, when, why and how?"

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

"The Ups and Downs of Being Disconnected"

 

You brought your computer home from work “for 2 weeks” in March 2020 and stayed home for 2 years. Schools went virtual. Club meetings got canceled. Gyms closed. Friends and family became off-limits. Remember avoiding other people on the street? It’s gotten better since the outbreak, but we’ve remained in relative isolation far longer than expected. And that’s a little sad – and bad for us. Turns out avoiding a virus can harm your health, because togetherness and connection are foundations of our well-being. “We as humans are engineered by evolution to crave contact with other humans,” says Richard B. Slatcher, PhD, a professor of psychology at the University of Georgia. “This has been called the ‘need to belong,’ and it’s up there as a basic need with food and water.” Makes sense: Primitive humans who banded with others were more likely to find food, protect each other, and survive to pass along their genes, he says.

When we were suddenly thrust into isolation in 2020, social ties were already fraying. The book Bowling Alone came out 2 decades earlier. Author Robert D. Putnam lamented the decline in “social capital,” the value we get from connections and our sense of community support. The Atlantic ran a story called "Why You Never See Your Friends Anymore" months before any of us heard of COVID-19. The pandemic sped up those feelings of isolation. Even after getting vaccinated and boosted, many of us feel we’re not connecting as we would like. And for some, politics has deepened that divide.

Should we care? Yes, say the experts. Social relationships are strongly linked to health and longevity. A famous study published in 2010 in PLOS Medicine concluded that social connections were as important to health as not smoking and more impactful than exercise. That review, which drew on data from 148 studies, found that people with stronger social relationships were 50% more likely to survive over the 7.5-year follow-up (that is, not die from such causes as cancer or heart disease), compared to those with weaker ties. Evidence continues to come in. The American Heart Association published a statement this August saying social isolation and loneliness are associated with a 30% increased risk of heart attack and stroke.

“Given the prevalence of social disconnectedness across the U.S., the public health impact is quite significant,” Crystal Wiley Cené, MD, chair of the group that wrote the statement, said in a news release. The organization said data supports what we suspected: Isolation and loneliness have increased during the pandemic, especially among adults ages 18 to 25, older adults, women, and low-income people.

YOUR SHRINKING CIRCLE

In the first year of the pandemic, there was a slight uptick in loneliness and psychological distress and a slight decrease in life satisfaction, according to a 2022 study in the Journal of Epidemiology & Community Health. For about 1 in 4 people, social circles shrank, says study author Emily Long, PhD, “even after lockdown restrictions were eased.” When your circle shrinks, you tend to keep those closest to you – the people who probably are most like you. You lose the diversity in opinion and point of view that you might get chatting with someone in your pickleball league, say, or even a stranger. “Our exposure to diverse people, lifestyles, and opinions dropped significantly,” says Long. Many of us have seen ties with others weaken or sever altogether over disagreements about COVID restrictions and vaccinations. This happened with acquaintances, once-close pals, or family members as their views on hot-button topics came to the forefront – topics we may have avoided in the past to keep the peace. Some of these relationships may not be rebuilt, Long says, though it’s too early to say.

HOW TO MAKE BETTER CONNECTIONS ONLINE

Many of us jumped online for our social interaction. Did Zoom and Instagram and Facebook help us connect? Sure, in a way. “It might be more difficult at times, but people can establish meaningful relationships without being physically close,” says John Caughlin, PhD, head of the Communication Department at the University of Illinois Urbana-Champaign, who studies “computer-mediated communication.” It all depends on how you use it. Late-night “doom scrolling” is not relationship-building. But you can forge new or stronger connections via social media if you’re “treating each other as people,” he says. Here’s one way: Don’t tap a lazy “like” on a post, but instead leave a thoughtful comment that adds value to the conversation. Maybe chime in with your experience or offer words of support. Give a restaurant recommendation if they’re traveling. But remember that social media became a minefield during the pandemic, Caughlin says. People blasted out their views on staying home, vaccinations, and masks. You quickly learned who shared your views and rethought your relationship with others. It’s tempting to view social media as a scourge. But that may just be our inherent panic-button reaction to newish technology, Caughlin says. Surprisingly, overall research – and there has been a lot – has shown that social media has little impact on well-being, he says. A recent meta-analysis from Stanford University on 226 studies from 2006 to 2018 looked for a link between social media use and well-being. What they found: zero. Some studies show a link between social media and anxiety and depression, true, but that may be because those who have depression or anxiety are more likely to spend more time on social media as a way to distract themselves.

MAKE SOMEONE HAPPY, INCLUDING YOU

Does this sound familiar? You tend to keep up with friends as a social media voyeur rather than, say, calling, texting, or meeting face-to-face. If that sounds like you, you’re not alone. But if you reverse course and start reaching out again, it’s likely that both you and the other person will benefit. New research from the American Psychological Association on nearly 6,000 people found that when someone reaches out to us – even if it’s with a quick text – we deeply appreciate it. The study was not only about the pandemic, but researchers say that the results could help people rebuild relationships, especially if they’re not confident about trying. At the same time, Slatcher, the Georgia professor, notes that more screen time “is not the solution” to loneliness or separation. “All the work out there has shown that social media use isn’t associated with people being happier or less depressed,” he says. According to Slatcher, the two key parts of building and maintaining relationships are:

• Self-disclosure, which means sharing something about yourself or being vulnerable by letting others know personal information.
• Responsiveness, which simply means reacting to what someone is saying, asking follow-up questions, and maybe gently sharing something about yourself, too, without taking over the conversation.

These happen in person all the time. On social media, not so much.

“Both men and women feel happier when they feel emotionally close with another person, and that’s more difficult to do online,” Slatcher says. Turns out the strongest connections – those best for your well-being – happen when you put the phone down. 

A SURPRISING BRIGHT SPOT IN PANDEMIC CONNECTION

We felt more divided than ever during the pandemic, something affirmed by Pew research. By some measures, Americans have the lowest levels of social trust since World War II, says Frederick J. Riley, executive director of Weave: The Social Fabric Project at The Aspen Institute. If neighbors within a community don’t trust each other, they can’t trust society at large. But it’s not all bad news. Researchers have seen connections within communities get stronger during the pandemic, Riley says. These are the people who run errands for elderly neighbors, donate supplies and clothes, set up family-friendly meetups, build community gardens, and more. The “we’re all in this together” mindset arose early in the pandemic, Long and colleagues found. A meta-analysis in 2022 in Psychological Bulletin found that there’s been more cooperation among strangers. This may be due to greater urbanization or living alone – distance from our close-knit crew forces some to cooperate with others when they wouldn’t otherwise. This, too, is healthy: A sense of belonging in your community, or “neighborhood cohesion,” as a 2020 study from Canadian researchers points out, has been linked to a lower risk of strokes, heart attacks, and early death. It also helps with mental health. You can tap into this by, say, volunteering at your child’s school, attending religious services, joining a fitness group, or going to festivals in your city. These deliver a sense of identity, higher self-esteem, and can lower stress and make you feel less lonely, the study authors say. It also fosters a sense that we can make meaningful change in our towns. Certainly, we’ve all been arguing a lot these days – gun control, abortion, politics. Riley says deeper issues, such as a sense of community safety and creating a better place for kids to grow up, help us transcend these hot-button issues. Sharing goals brings people together, he says, and that’s fueled by that innate urge for connection and togetherness. “I am really optimistic for what the future will hold,” he says. “We’ve been in this place [of social distrust] before, and it’s the people in local communities showing that anyone can stand up and make the place they live in better.”

BY: Jessica Migala, WebMD, September 16, 2022

SOURCES:

Richard B. Slatcher, PhD, professor of psychology, University of Georgia.

Emily Long, PhD, research fellow, Social and Public Health Sciences Unit, University of Glasgow.

John Caughlin, PhD, Communication Department chief, University of Illinois Urbana-Champaign.

Frederick J. Riley, executive director, Weave: The Social Fabric Project, The Aspen Institute.

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

"Best and Worst Late-Night Snacks for Your Health"

 

WORST: LEFT OVER PIZZA - It might look tempting, but anything that’s too greasy can cause heartburn, especially if you lie down soon after indulging. A snack that has fewer than 200 calories is a much safer bet.

BEST: HALF A TURKEY SANDWICH - When you want something to fill you up, half a sandwich on whole wheat bread is a good pick. Your body digests whole grains more slowly so you'll feel satisfied longer. And turkey has tryptophan, an amino acid that helps to make you sleepy. If you're not into turkey, try peanut or almond butter on whole wheat toast. Nut butter has healthy fats that raise your levels of serotonin, a feel-good mood chemical that helps you relax.

WORST: BEAN AND CHEESE BURRITO - Chowing down on something fatty and spicy isn't a great idea close to bedtime. Not only could you end up with heartburn, but you might also have lots of uncomfortable gas thanks to the beans (which would be a healthy add-in earlier in the evening).

BEST: WHOLE-GRAIN CRACKERS WITH CHEESE - If you're craving something cheesy, try a small amount with a few whole-grain crackers. Or go for a scoop of cottage cheese, which also has tryptophan.

WORST: CHIPS - The fat and salt are a bad combo, especially as bedtime nears. Plus, it’s easy to have too many, so what starts out as a small treat could turn into a binge that's bad for your mood and your waistline.

BEST: POPCORN - As long as it's not drenched in butter or super salty, popcorn's a pretty good choice. It's a whole grain and it has fiber, so it’ll be more satisfying than chips and tide you over for longer.

WORST: COOKIES AND CHOCOLATE - Too much sugar will perk you up -- at least for a bit -- when you should be slowing down. Plus, a sugar high is often followed by a crash that can leave you feeling lousy.

BEST: A LOW-SUGAR GRANOLA BAR - This can be a good stand-in for a cookie, as long as you check the nutrition label. Make sure your bar has some protein and fiber and not too much sugar. Or reach for half a banana and a handful of almonds -- both good sources of magnesium, a mineral that can help you wind down. This fruit and nut combo has some tryptophan, too.

WORST: ICE-CREAM - Ben and Jerry might be calling your name but try to resist. The fat and sugar can make it harder to snooze. And if you choose a flavor with chocolate, you'll get caffeine you don't want at a late hour.

BEST: GREEK YOGURT - When you want a creamy treat, protein-packed Greek yogurt is a better idea. Top it with some cherries or raspberries, which have melatonin, a hormone that helps lull you into dreamland.

WORST: SUGARY CEREAL - It's loaded with empty carbs, so it won't satisfy you for long. If you're in the mood for cereal, swap your fruity, frosty, or coco flakes for a low-sugar, high-fiber variety.

BEST: OATMEAL - It's not just for breakfast. The warmth can be soothing, and the fiber will help fill you up. Oatmeal also has melatonin, which promotes sleep.

WORST: SODA - You probably know to stay away from coffee in the wee hours but watch out for tea and soda with caffeine as well. Try to cut off all caffeine at least 6 hours before bedtime. And carbonated drinks can be a problem even if they're caffeine-free. The bubbles can make you feel bloated and trigger heartburn. A nightcap isn't a good idea, either. While alcohol can make you feel sleepy, it can also make it harder to stay asleep.

BEST: HERBAL TEA - A cup of herbal (caffeine-free) tea can help you unwind before bed. Try chamomile, passionflower, or valerian. Peppermint can be a relaxing choice, too, as long as you don’t tend to get heartburn.

AVOID MINDLESS MUNCHING: If you find yourself craving something while watching late-night TV, pause and ask yourself if you're really hungry. Maybe you're just bored, restless, or ready to turn in for the night? But if you are truly hungry, don't ignore your body's signals: It's hard to fall asleep when your tummy's rumbling or your blood sugar is low. Choosing the right nighttime snack may help you fall asleep faster and sleep more soundly.

THINK SMALL AND SATISFYING: Even if you feel ravenous, don't overdo it. Going to bed with a too-full stomach can lead to heartburn and bloating, which will make it much harder to rest. Instead, aim for a "mini meal," ideally one that has a little protein and some complex carbs.

REVIEWED BY: Christine Mikstas, RD, LD, WebMD, on September 08, 2020

SOURCES:

Cleveland Clinic: "4 Late-Night Snacks that Wreck Your Diet (and Sleep)."

MIT Medical: "Late-Night Eating."

National Sleep Foundation: "Beverages to Avoid to Sleep Soundly While Traveling;" "Food and Drink that Promote a Good Night's Sleep;" "Foods for a Good Night's Sleep;" "Food and Sleep," “Sweet Dreams: How Sugar Impacts Your Sleep.”

UPMC Health Beat: "Is Eating Before Bed Okay?"

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

"Mediterranean Diet Food List: How to Follow This Popular Meal Plan?"

 

Unlike other diets, the Mediterranean diet doesn't have strict rules or cut out any one food group. Instead, it focuses on fresh produce, healthy fats, fish, and whole grains.

For the fifth year in a row, the Mediterranean diet won best overall diet in the US News & World Report's annual ranking, and there's a reason why: research has linked the popular way of eating to a longer lifespan as well as a lower risk of type 2 diabetes, heart disease, and age-related memory decline.

Unlike other popular diets, the Mediterranean diet doesn't involve strict rules like calorie counting or macro tracking. Instead, followers consume foods that are part of the traditional diet of citizens who live in countries bordering the Mediterranean Sea—lots of vegetables, whole grains, healthy fats, and fish. If this sounds like an eating style for you, here's an overview of the specific foods that make up the bulk of the Mediterranean diet, plus the foods you should limit.

VEGETABLES AND FRUITS:

Mediterranean diet adherents eat four or more servings of vegetables a day and three or more servings of fruit, making produce a key staple. For reference, only 10% of American adults eat the recommended two to three cups of vegetables daily and just 12.3% eat the advised one and a half to two cups of fruit, according to the Centers for Disease Control and Prevention (CDC).

Produce consumed on a Mediterranean diet includes:

• Artichokes
• Beets
• Broccoli
• Brussels sprouts
• Cabbage
• Carrots
• Celery
• Cucumbers
• Eggplant
• Leafy Greens
• Mushrooms
• Onions
• Peppers
• Potatoes
• Sweet Potatoes
• Tomatoes
• Zucchini
• Apples
• Apricots
• Berries
• Cherries
• Citrus
• Dates
• Figs
• Grapes
• Melons
• Peaches
• Pears
• Pomegranates

The vitamins, minerals, fiber, and antioxidants found in these fruits and veggies can help reduce your risk of heart disease and cancer (the two leading causes of death in the US), and they may also boost your mental health. A 2020 study in the journal Nutrients also found that adults who consumed at least five servings of produce per day saw improvement in general well-being, sleep quality, life satisfaction, mood, curiosity, creativity, optimism, self-esteem, and happiness—not to mention a reduction in stress, nervousness, and anxiety.

While that all sounds great, it can be overwhelming trying to eat that much produce in a 24-hour period. My tip? When deciding what to eat, start with produce first. Whip leafy greens and fruit into a breakfast smoothie. Swap a lunchtime sandwich for an entree salad and replace half your dinner portion of pasta with spiralized zucchini. Round out the day with snacks like fruits and nuts or veggies with hummus.

WHOLE GRAINS:

People in the Mediterranean region tend to consume three to four servings of whole grains daily, with one serving equal to a half cup of cooked whole grain or slice of bread. Whole grains found in a Mediterranean diet include:

• Barley
• Buckwheat
• Corn
• Millet
• Oats
• Whole wheat
• Whole grain bread
• Whole grain pasta
• Whole grain rice

Even though Americans are eating more whole grains, less than 16% of total daily grain consumption comes from whole grains, per the CDC. This is concerning, given a 2018 review published in the European Journal of Clinical Nutrition that found the high consumption of whole grains was associated with a lower risk of heart disease, cancer, and overall death.

Try upgrading your refined grains to their whole counterparts. For example, swap a breakfast pastry for a bowl of oatmeal; opt for brown rice over white at dinner, or replace your white bread sandwich for a lunchtime salad made with cooked quinoa.

PULSES:

Pulses include all varieties of beans, lentils, peas, and chickpeas. On the Mediterranean diet, three or more servings of pulses are consumed per week, and for good reason: A 2021 study published in Nutrients found that people who consumed pulses also had higher intakes of fiber, folate, and magnesium compared to those who didn't eat pulses. Those who consumed 2.5 ounces—roughly a half cup of cooked chickpeas—also took in more potassium, zinc, iron, and choline, along with lower amounts of fat.

Commonly eaten pulses in the Mediterranean diet include:

• Cannellini beans
• Chickpeas
• Fava beans
• Kidney beans
• Lentils
• Split peas

If you're wondering how to incorporate more pulses into your diet, simply swap them in for meat. For example, instead of beef stew, try lentil soup. Or snack on roasted chickpeas over beef jerky.

HEALTHY FATS:

In the Mediterranean, people consume so much olive oil—about four tablespoons daily—that it's practically its own food group. While fat can get a bad rep, the healthy fats found in olive oil are crucial for our health. A 2019 report published in Nutrients stated, "extra virgin olive oil (EVOO) should, indeed, be the fat of choice when it comes to human health." Why? Because EVOO consumption is linked with lower incidences of heart disease, cancer, high blood pressure, autoimmune illnesses, and inflammatory conditions, such as ulcerative colitis.

Other healthful Mediterranean fats include avocado (technically a fruit, but still chock full of good fat) as well as nuts and seeds. In fact, you should eat nuts or seeds at least three times per week on the diet. For reference, a serving size would be a quarter cup of nuts or two tablespoons of nut or seed butter. Common nuts consumed in the diet include:

• Almonds
• Cashews
• Hazelnuts
• Olives
• Pine nuts
• Pistachios
• Sesame seeds
• Tahini
• Walnuts

Work these good fats into daily meals and snacks by blending nut butter or avocado into smoothies, dressing salads with EVOO balsamic vinaigrette, and sautéing veggies in EVOO instead of butter.

FISH:

People following a traditional Mediterranean diet eat three to four ounces of fish about three times per week. Fish consumed include those rich in anti-inflammatory omega-3 fatty acids, like sardines, salmon, and mackerel. Other types of seafood to eat:

• Clams
• Crab
• Eel
• Flounder
• Herring
• Lobster
• Mackerel
• Mussels
• Octopus
• Oysters
• Salmon
• Sardines
• Sea bass
• Shrimp
• Tuna

Research indicates eating fish can prolong not only the quantity but quality of life. A 2020 analysis in Nutrients found that for every additional 20 grams of fish consumed per day—aka about ¼ of a three-ounce salmon filet—the risk of dying from cardiovascular disease decreased by 4%.

Additionally, a 2018 study published in the American Journal of Epidemiology found that a higher fish intake was associated with decreased rates of cognitive decline in older adults. This was particularly so for episodic memory . Episodic memory is a type of long-term memory that involves recalling previous experiences with their context, in terms of time, place, and emotions.

HERBS AND SPICES:

Natural seasonings are a vital part of a Mediterranean diet because they offer not only aroma, color, and flavor, but also added nutrients and health benefits. A 2019 review in the Journal of AOAC International found that herbs and spices possess antioxidant, anti-inflammatory, and anti-cancer properties. They also lower blood sugar and cholesterol levels as well as positively impact mood, cognition, and the gut microbiome.

Herbs and spices used liberally in a Mediterranean eating plan include:

Anise	Basil	Bay Leaf
Chiles	Cloves	Cumin
Garlic	Lavender	Marjoram
Mint	Oregano	Parsley
Pepper	Rosemary	Sage
Sumac	Tarragon	Thyme

Have fun experimenting with herbs and spices, say by adding fresh mint to a smoothie or hot tea; infusing water with fresh herbs and fruit; or whisking garlic and herbs to make a simple homemade vinaigrette.

FOODS TO EAT IN MODERATION ON THE MEDITERRANEAN DIET:

The food groups above make up the foundation of a Mediterranean Diet. But the eating plan also includes moderate portions of poultry, eggs, and dairy (especially fermented dairy like Greek yogurt and kefir). So, what does moderate mean? That varies depending on your personal preference. You could consume very small portions of dairy daily or eat larger amounts on a weekly basis.

Alcohol, specifically red wine, is also consumed in moderation. Although optional, red wine is traditionally enjoyed daily by Mediterranean eaters. Just stick to one five-ounce glass per day if you're a woman and up to two glasses per day if you're a man, per the USDA's 2020-2025 Dietary Guidelines for Americans.

FOODS TO LIMIT ON A MEDITERRANEAN DIET:

While the Mediterranean diet doesn't require you to cut out one food group or food entirely, it does encourage people to limit or avoid certain items like:

• RED MEAT: Consumed regularly in small amounts, it can increase the risk of colorectal cancer, according to the American Institute of Cancer Research (AICR).
• SWEETS: In excess, they boost the risk of obesity, type 2 diabetes, heart disease, Alzheimer's disease, high blood pressure, and more, according to the American Heart Association.
• HIGHLY PROCESSED FOODS: A 2021 study in the journal Nutrients found that each 10% increase in calories from highly processed food was associated with a 15% higher risk of death from all causes.

SPECIFIC EXAMPLES OF FOODS TO LIMIT ON A MEDITERRANEAN DIET INCLUDE:

• Alcohol, other than red wine in moderation
• Bacon
• Candy
• Commercial baked goods
• Fast food
• Frozen pizza
• Ham
• Hotdogs
• Lunch meat
• Pepperoni
• Processed cheese
• Refined oils
• Sausage
• Soda and sugary drinks
• White bread
• White pasta
• White rice

Simple swaps can help curb your intake of these foods. For example, try trading soda for sparkling water, vegetables in place of pepperoni on pizza, or eating low-sodium canned soups instead of fast food when you're in a pinch.

BOTTOM LINE:

People in the Mediterranean region have been enjoying this type of diet for centuries thanks to the flavors, variety, and nourishment it offers. There's also a reason why it's currently viewed as one of the best diets for overall health: It relies on foods known to reduce the risk of heart disease, obesity, and type 2 diabetes all while improving mood, cognition, and life expectancy.

The key to sticking to the Mediterranean diet is to view it as a lifestyle rather than a quick fix or strict meal plan. Remember that you don't have to give up any one food entirely—instead, try adopting the principles of the diet to fit your individual needs and food preferences.

BY: Cynthia Sass, MPH, RD, Health Magazine, Published on February 15, 2022

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