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Mediterranean diet
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{{stub}} The '''traditional mediterranean diet''' or '''Med diet''' is a [[healthy, balanced diet]] based on foods commonly eaten in the Mediterranean. It aims to improve overall health including reducing chronic illness and increasing lifespan. ==Theory== The main foods eaten in the Mediterranean diet are: *plant foods, including: ** fruits ** vegetables, including potatoes ** whole grains ** nuts and seeds ** legumes/beans *Olive oil as the main source of fat. Less commonly eaten foods are: * Low to moderate amounts of cheese and yogurt are eaten * Fish and poultry are eaten a few times a week only, in low to moderate amounts. *Added sugars or honey may only be eaten a few times each week. *Wine is consumed in low to moderate amounts, usually with meals. Red meat is either avoided or rarely eaten, and kept to small amounts. Foods should be minimally processed, seasonally fresh, and ideally grown locally.<ref name="Cleveland">{{Cite web|url=https://my.clevelandclinic.org/health/articles/16037-mediterranean-diet | title = Mediterranean Diet|website=Cleveland Clinic|access-date=2021-12-29}}</ref><ref name="aha" /> Potential benefits in ME/CFS patients include reducing low-grade inflammation which may reduce some ME/CFS symptoms, and reducing oxidative stress levels due to the levels of [[antioxidant]] foods it includes.<ref>{{Cite journal | title = Chronic fatigue syndrome: a personalized integrative medicine approach | date = Jan 2014|url=https://pubmed.ncbi.nlm.nih.gov/24445354/|journal=Alternative Therapies in Health and Medicine|volume=20|issue=1|pages=29β40 | last = Brown | first = Benjamin I. | authorlink = |doi=|pmc=|pmid=24445354|access-date=|issn=1078-6791|quote=|via=}}</ref><ref>{{Cite journal | title = Paleolithic and Mediterranean Diet Pattern Scores Are Inversely Associated with Biomarkers of Inflammation and Oxidative Balance in Adults | date = Aug 2016|url=https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4877627/|journal=The Journal of Nutrition|volume=146|issue=6|pages=1217β1226 | last = Whalen | first = Kristine A | authorlink = | last2 = McCullough | first2 = Marjorie L | authorlink2 = | last3 = Flanders | first3 = W Dana | author-link3 = | last4 = Hartman | first4 = Terryl J | authorlink4 = | last5 = Judd | first5 = Suzanne | authorlink5 = | last6 = Bostick | first6 = Roberd M | authorlink6 = |doi=10.3945/jn.115.224048|pmc=4877627|pmid=27099230|access-date=|issn=0022-3166|quote=|via=}}</ref> ==Evidence== A Mediterranean diet is often eaten to improve cardiovascular or heart health, and has significant evidence supporting this.<ref name="aha">{{Cite web|url=https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet | title = What is the Mediterranean Diet? | last = | first = | authorlink = | date = | website = American Heart Association|language=en|archive-url=|archive-date=|url-status=|access-date=2021-12-29}}</ref> Effects on [[ME/CFS]] are largely unknown. Some ME/CFS patients will have [[Food sensitivities|intolerances]] to some foods plus the wine included in the Mediterranean diet.<ref name="ICC2011primer">{{citation | last1 = Carruthers | first1 = BM | authorlink1 = Bruce Carruthers | last2 = van de Sande | first2 = MI | authorlink2 = Marjorie van de Sande | last3 = De Meirleir | first3 = KL | authorlink3 = Kenny de Meirleir | last4 = Klimas | first4 = NG | authorlink4 = Nancy Klimas | last5 = Broderick | first5 = G | authorlink5 = Gordon Broderick | last6 = Mitchell | first6 = T | authorlink6 = Terry Mitchell | last7 = Staines | first7 = D | authorlink7 = Donald Staines | last8 = Powles | first8 = ACP | authorlink8 = A C Peter Powles | last9 = Speight | first9 = N | authorlink9 = Nigel Speight | last10 = Vallings | first10 = R | authorlink10 = Rosamund Vallings | last11 = Bateman | first11 = L | authorlink11 = Lucinda Bateman | last12 = Bell | first12 = DS | authorlink12 = David Bell | last13 = Carlo-Stella | first13 = N | authorlink13 = Nicoletta Carlo-Stella | last14 = Chia | first14 = J | authorlink14 = John Chia | last15 = Darragh | first15 = A | authorlink15 = Austin Darragh | last16 = Gerken | first16 = A | authorlink16 = Anne Gerken | last17 = Jo | first17 = D | authorlink17 = Daehyun Jo | last18 = Lewis | first18 = DP | authorlink18 = Donald Lewis | last19 = Light | first19 = AR | authorlink19 = Alan Light | last20 = Light | first20 = KC | authorlink20 = Kathleen Light | last21 = Marshall-Gradisnik | first21 = S | authorlink21 = Sonya Marshall-Gradisnik | last22 = McLaren-Howard | first22 = J | authorlink22 = John McLaren-Howard | last23 = Mena | first23 = I | authorlink23 = Ismael Mena | last24 = Miwa | first24 = K | authorlink24 = Kunihisa Miwa | last25 = Murovska | first25 = M | authorlink25= Modra Murovska | last26 = Stevens | first26 = SR | authorlink26 = Staci Stevens | title = Myalgic encephalomyelitis: Adult & Paediatric: International Consensus Primer for Medical Practitioners | date = 2012| isbn = 978-0-9739335-3-6 | url = http://www.investinme.org/Documents/Guidelines/Myalgic%20Encephalomyelitis%20International%20Consensus%20Primer%20-2012-11-26.pdf}}</ref> ==Risks and safety== ==Costs and availability== Widely available and relatively inexpensive. ==See also== *[[Anti-inflammatory diets]] *[[Healthy, balanced diet]] *[[Food intolerance|Food sensitivities]] ==Learn more== *[https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet What is the Mediterranean Diet?] - American Heart Association *[https://www.health.harvard.edu/blog/a-practical-guide-to-the-mediterranean-diet-2019032116194 A practical guide to the Mediterranean diet] - Harvard Health *[https://my.clevelandclinic.org/health/articles/16037-mediterranean-diet Mediterranean diet] - Cleveland Clinic ==References== {{reflist}} [[Category:Potential treatments]] [[Category:Diets]] [[Category:Anti-inflammatories]]
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