Mediterranean Me: Optimize Yourself, Optimize Your Life

In addition to other significant effects on our mental and physical wellbeing, our intestinal microbiome can substantially impact weight . The microbiome is now considered an endocrine organ (similar to how fat tissue is now deemed an endocrine organ) with wide-ranging consequences. The diversity of our guts and the ratio between favorable and unfavorable bacteria is a factor in the development and perpetuation of obesity which does not seem to garner the attention it deserves. “ Dysbiosis” refers to an unhealthy microbiome where the gut population favors unfriendly bacteria and it can contribute to weight gain. Even the term “pro-biotics”, “pro” meaning “for” and “bios”, Greek for “of life”, aptly indicates probiotics are beneficial for us. Probiotics are live microorganisms that benefit the body by helping maintain a healthy balance of bacteria. They help “crowd out” bacteria with deleterious impacts by increasing the amount and activity of health-promoting bacteria. They also help ...

There is significant evidence demonstrating far-ranging health benefits of regular consumption of green tea, including its significant potential to help aid weight loss efforts and prevent weight-related diseases. One of green tea's main constituents, epigallocatechin-3-gallate (“EGCG”), is a potent antioxidant and anti-inflammatory and also happens to be associated with weight loss.  Both the catechins in green tea and its natural caffeine content can promote thermogenesis, burn calories, and increase fat oxidation.  There is an inverse relationship between green tea consumption and fatness and green tea consumption is associated with a reduced risk of developing diabetes.  Green tea not only increases energy expenditure (the “calories out” half of the weight balance equation) but also promotes calorie expenditure, noticeably, primarily fat burning . Studies have shown green tea consumption to positively significantly impact body weight, body mass index, waist and hip...

  Also known as the “love”, “cuddle”, or “bonding” hormone, oxytocin is my favorite hormone. As I like to say, we need more hugs not drugs. Oxytocin is associated with facilitating childbirth and bonding between mother and child, but is also associated with social bonding in general, as well as trust, empathy and sexual arousal. It can help reduce anxiety and depression as well. It is not only released into the blood but also into certain areas of the brain responsible for emotional, social and cognitive behaviors. It can have far-ranging physiological and psychological effects. It can contribute to relaxation, feelings of trust and psychological stability.  High stress levels inhibit the production of oxytocin so focusing on optimizing levels on a regular basis is an important strategy to combat stress. Stress consumes oxytocin. Oxytocin in the brain helps to modulate the hypothalamus-pituitary-adrenal (“HPA”) axis which is involved in our complex stress response. Oxytocin ca...

Laughter is an excellent natural stress reducer and mood enhancer. Amongst other scientifically-proven positive benefits, it can reduce levels of the stress hormones, cortisol and epinephrine; activate “feel-good” endorphins; positively impact dopamine and serotonin activity; decrease blood pressure and heart rate; stimulate and boost the immune system (including increasing production of “natural killer” immune cells); reduce perceptions of pain; and generally elevate one’s psychological mood and physiological well-being. Laughter can basically help reverse the stress response. It is so impactful that one minute of laughter enhances immunity for 24 hours.  You’ve undoubtedly experienced the euphoria-like feeling of an incredible laughter session with friends. Interestingly, you don’t need spontaneous/authentic laughter to reap the incredible benefits of laughing, even “forced” laughter - like in laughing yoga classes - is effective.  Although laughter has scientifically-proven...

  Qigong may very well be the life-transforming practice you likely don’t know much about or maybe have never even heard of. It may be new to most of us, but it’s been practiced for over 4,000 years for increasing longevity and improving overall health. It’s an ancient Chinese preventative and curative practice that has been used in traditional Chinese medicine to optimize energy holistically within mind, body, and spirit.  You have likely heard of Tai-Chi and possibly witnessed people engaged in the slow, flowing moves characteristic of it in group settings in parks. Tai-Chi and Qigong are both meditative practices; they focus on slow, deep rhythmic breathing; meditation and mental focus; body posture; and movements synced with breathing, all with the goal of achieving deep relaxation. Tai-Chi is a form of martial arts and generally involves more choreographed, complex movements.  Qigong is a general self-healing practice, but has particularly notable positive impacts fo...

Nestled in the heart of Turkey, the province of Isparta captivates the senses with its fragrant fields of roses, lavender and cherry blossoms. Often referred to as the "Rose Province" due to its significant contribution to the world's rose oil production, Isparta is a destination that offers a unique blend of natural beauty, history, and tradition. Isparta's claim to fame lies in its cultivation of roses, particularly the prized Rosa Damascena and Rosa Centifolia varieties. These aromatic flowers are the primary source of rose oil, an essential ingredient in perfumes, cosmetics, and even culinary creations. The province's gently rolling hills and Mediterranean climate provide the ideal conditions for rose cultivation, making Isparta one of the world's largest producers of high-quality rose oil. The annual Rose Festival, held in May, is a celebration of this fragrant legacy. During the festival, the city is adorned with vibrant floral displays, and visitors can...

I think the old dairy slogan, “Got Milk?”should be replaced with “Got Water?” because it irrefutably does a body - and brain - so much good. Water is absolutely essential to life and staying adequately hydrated is one of the easiest things we can do in the quest for optimal mental and physical health. We are basically water ; water is the major component of almost all of our bodily parts. Water comprises approximately 60% of adult male bodies, 55% of adult females, and 80% of babies. Our organs absolutely require sufficient hydration to function properly. According to www.uses.gov , on average in adults, water comprises approximately 83% of our lungs, 79% of our kidneys and muscles, 73% of our brains and hearts, 64% of our skin, and even 31% of our bones! The liver is approximately a whopping 85% water and plasma (the liquid portion of our blood) is up to 90% water.  We all certainly know that water is “good” for us but I think appreciating these percentages highlights how critica...