A sedentary lifestyle, anxiety, the stress of the COVID-19 era, to which are added the effects of the abundant meals of the Easter holidays and the risk of settling down in an incorrect lifestyle is high. While it shouldn't be necessary anymore, remembering how important a healthy lifestyle is to our health is still important. Lifestyle is in fact the only factor capable of influencing our state of health let it be governed by our will. In other words, it is the only weapon we have to maintain good health and reduce the risk of chronic diseases. When it comes to lifestyle there are two factors that immediately come to mind: eating habits and physical activity, plus a third factor which is represented by psychological well-being and the absence of stress. All three of these components should be equally taken care of in order to be able to say that you are following a healthy lifestyle.
Uno study published by CREA relating to a survey conducted between April and May 2020 highlighted how there was one dichotomous response in the way lifestyle changed during the first lockdown. On the one hand they are improve some habits such as attention to the environment, food waste and the consumption of vegetables and water, are on the other Consumption of red meat and comfort foo also increasedds. L'however, adherence to the Mediterranean diet is found to be poor in at least 62% of the interviewees and 36,5% of those interviewed said they then gained weight. Most of the data published so far refers to short observation periods and which coincide with the first lock down, only in the coming months will we be able to get a clearer idea of how Italians will emerge from the COVID-19 era, but we are already not very optimistic data: the number of cases of eating disorders appear to be on the rise, as well as requests for access to psychological support facilities.
As the summer season approaches, the desire to "get back in shape" in view of the swimsuit test could for once become the stimulus we've been waiting for to take back the reins of our lifestyle. Like every year in this period, articles are crowded on blogs and in the press that suggest following a healthy diet, which counteracts inflammation and which allows the body to be purified in view of the summer. A diet of this type should not only be seen as a function of the swimsuit test, but should represent a valid constant throughout the year. Therefore, the foods to be recommended are those that characterize the Mediterranean diet, now widely recognized for its health-promoting properties.
Few simple tips to remember that for a healthy diet it is not necessary to rely on concoctions and witchcraft, instead it would be sufficient to follow the guidelines regularly updated by CREA with constancy, awareness and a little will.
- Choose foods rich in fiber: it would be advisable to prefer products based on whole grains, bread pasta, baked goods can be an exceptional source of dietary fiber, provided that the raw materials are correctly chosen such as high quality wholemeal flours which also provide a greater quantity of vitamins and minerals .
- Fresh vegetables: the spring and summer period allows an infinite variety of vegetables to choose from, even these very rich in dietary fibers which contribute to satiety, intestinal regularity and if taken daily they reduce the risk of colon cancer.
In addition to fiber, fresh vegetables are the main sources of nutraceuticals, i.e. those substances capable of stimulating our body's ability to defend itself against oxidative stress and detoxify itself. There are at least 400 grams of vegetables that we should consume daily in order to take advantage of these beneficial effects, possibly choosing from vegetables of different colors.
- Limit the consumption of red meat and avoid processed ones: without demonizing these foods a priori as happened in 2015, it should be remembered that the consumption of red meat should be limited to two portions a week, while that of processed meats should be as reduced as possible. Let's not forget, however, that meat is a precious source of iron and B12 which is a vitamin absent in plant foods.
- Prefer protein sources with low environmental impact: historically combinations of legumes and cereals represented the protein source chosen by the less wealthy sections of the population due to their lower cost compared to meat, so much so that recipes that combine cereals and legumes in the same dish are present in gastronomic culture all over the world.
Today the rediscovery of these recipes is strongly recommended not only from a health perspective, but also from a sustainability perspective. In fact, from an environmental point of view, legumes have far less impact than meat.
- Choose foods rich in Omega-3s: it is an opportunity to brush up on the innumerable recipes based on oily fish typical of our coastal towns. The Omega-3 fats of which oily fish is rich are very important for correctly modulating the responses to inflammatory stimuli, as well as allowing for the correct development of the central nervous system during the first stages of life starting from conception.
- Extra virgin olive oil: the main condiment of the Mediterranean diet, today it is considered by some to be a pharma-food due to the content of molecules with an anti-inflammatory action.
– Remember to drink water: the best of drinks, the only one truly essential to our survival and yet too many of us don't drink enough water. Punctually with the arrival of summer the media remind us to drink two liters of water every day, in reality even more may be necessary if we are physically active. Italians are big consumers of oligomineral or minimally mineralized waters, therefore with a fixed residue <500mg/L, which is correct if we are looking for a draining effect, but it might not be the right choice for active people who need to replenish their minerals lost through sweating or for people who need to ensure a good supply of calcium. Waters with a higher fixed residue, up to 1500 mg/L, are often waters rich in calcium which is also highly bioavailable and therefore particularly suitable for bone health.
