Healthy Memphis: Think like Mediterraneans for richer, fuller lifestyle Health Tips

Healthy Memphis: Think like Mediterraneans for richer, fuller lifestyle

What you should know

A life of great ease can lead to a much shorter life. Our American lives have become filled with electronics, powered vehicles and machines that can make life too easy. At the same time, many of us have diets that are far too rich.

Life expectancy dipped slightly in the U.S. from 2007 to 2008, according to a December 2010 federal report — the first decline of its type in 25 years. (Source: CDC’s National Center for Health Statistics.) Experts are watching to see if the drop is just a blip or the beginning of a trend. Yet people in Mediterranean countries, Canada and Australia are projected to live into their 80′s, while U.S. life expectancy is lower: 75.3 for males and 80.3 for females.

Most of us are likely to move less than people in our grandparents’ generation, when daily chores required a lot of manual work and walking. But many of us eat just as much or more, even though we don’t farm or do physical labor.

Most Americans depend on cars to travel to most places. We also let machines do much of our physical work. This lack of activity reduces the likelihood of walking, biking and doing physical labor for daily tasks, such as washing dishes and clothes, yard work, cleaning, etc. In contrast, people in many other countries do not depend so much on vehicles and machines.

Adults and youths in highly developed countries like the U.S. may tend to be overweight or obese because our diets often include large portions loaded with sugar, starches, saturated fats and salt while our physical activity levels are low. Excessive television viewing and computer use contribute to our inactivity.

Inactivity and rich diets are taking a toll on our health. Problems of the heart, lungs, circulation, blood sugar, kidneys, arthritis and other health concerns can be associated with inactivity, overeating, smoking and poor lifestyles.

Many Mediterranean citizens are enjoying longer lives even when their countries are poorer, or their lives are not as easy. Many Mediterraneans live in “walkable” neighborhoods and communities where food, work, culture and exercise come together. They benefit from diets of fresh vegetables, fruits, whole grains and unsaturated oils obtained by walking or biking to nearby stores and restaurants in their own neighborhoods.

Many Mediterraneans are not victims of urban sprawl. They do not depend on a car to shop, go to work, and get home. Neighborhoods often provide a balance of retail and service activities for employed residents within a 1-mile radius. Neighborhoods often have a plaza — with racks filled with bikes — where neighbors of all ages stop for food, drink, fun and social events.

A low-fat Mediterranean diet is often recommended by health experts. Generally, the 16 countries surrounding the Mediterranean have the following common characteristics in diet: high consumption of fresh fruits and vegetables, bread and other cereals, potatoes, beans, nuts and seeds; olive oil as the main mono-unsaturated fat source; and low to moderate consumption of fish, wine, eggs, dairy and poultry. Very little red meat is eaten.

What you should do

Remember that physical exercise is at least as important as your diet to become healthier. Move around a lot like the Mediterraneans. A Mediterranean lifestyle is all about living a richer, fuller, more active life. Walk to lunch. Bike with the kids to your Saturday breakfast or to the park. Walk to the grocery to pick up fresh fruits and vegetables.

Next time you buy a house or rent a home, pick a “walkable” neighborhood that is not car-dependent. Seek a neighborhood with a nearby grocery or farmers market. Look for small neighborhood cafés and shops, and other daily essential services. The walk, fresh air, and the fresh fruits and vegetables will be good for you.

Choose unprocessed foods. Fresh foods are the kinds of foods you would choose at a Mediterranean neighborhood store. Many can be eaten without a lot of cooking or other processing that reduces the nutritional value of the food.

Support local efforts to make your neighborhood more pedestrian and bike-friendly. Interestingly, a walkable neighborhood might also increase the value of your home! (See ceosforcities.org/work/ walkingthewalk.) Also keep in mind that walking and biking are better for our lungs. These activities emit virtually zero carbon emissions.

Eat and drink in moderation. Too much of a good thing is bad. One glass of wine may lower your blood pressure, but three glasses can raise it. Watch your food portions. Don’t be tempted by appetizers, second helpings and desserts.

Don’t forget other things to protect your health. Stay away from tobacco smoke. Control your blood pressure, and reduce your salt intake. Take your prescribed medicine, and follow the orders of your primary care clinician.

Virtual Health Center