A baby who can self-soothe will fall asleep on their own and play calmly without your intervention. It’s a process, and a skill, that will help throughout their lives. Follow these tips to get started.
It’s naptime — thank goodness. But your baby isn’t having it. They cry. They fuss. So, you bounce them, rock them or even drive around town until they fall asleep.
It’s the question on the top of your mind (and you’re not alone): When — and how — will my baby learn to self-soothe and calm down without so much effort?
Pediatrician Matthew Badgett, MD, answers this important question, and shares ways to help your baby learn to self-soothe.
Why is self-soothing important?
When your baby self-soothes, they can calm down on their own and they:
Fall asleep without your help.
Fall back asleep if they wake up in the middle of a nap or during the night.
Sit or play calmly by themselves.
But self-soothing isn’t just for little ones. It’s an important skill throughout your life. Whether you realize it or not, you use your own self-soothing methods to feel better when you’re stressed or anxious.
“Self-soothing is a way of regulating your emotions,” Dr. Badgett explains. “Babies might suck their thumb or hold a stuffed animal. Adults might listen to music, take a walk or do yoga. The type of self-soothing you use changes throughout your life, but it’s a key part of your emotional health.”
When can my baby learn to self-soothe?
Every exhausted parent wants to know: When will my baby lie in their crib and drift off to sleep without my help? Or When can I put them in their bouncy seat for five minutes without screams of protest?
“In general, don’t try to teach your baby to self-soothe before they are 3 months old,” advises Dr. Badgett. “Newborns need you to help soothe them because they don’t have the ability to control their emotions. Learning emotional control is a process that takes years, so don’t expect too much from an infant or toddler.”
And self-soothing is a gradual process — not a switch you can flip. “Self-soothing is really co-soothing because the parent is still involved,” says Dr. Badgett. “Your baby plays a more active role in soothing, but you set them up for success. You figure out how your baby can calm down with less of your help.”
Self-soothing tips and techniques
If your baby is past the newborn stage but still cries relentlessly when you put them down, there is hope. These tips can help your baby gain self-soothing skills:
1. Meet your baby’s needs first
Before you assume that your baby is just cranky, review their list of needs. Your baby won’t be able to self-soothe if:
Their diaper is wet or soiled.
Their clothing is too hot or too cold for the environment.
There are too many distractions in the room, like a noisy TV or other children.
After you’ve ruled out those issues, move on to the next steps.
2. Set a schedule
Babies love routine. Try to put your baby to bed at the same time every day. Don’t skip naps or keep your baby up late. A schedule keeps them from becoming overtired — that’s when any hope of self-soothing goes out the window.
“If your baby goes to bed at the same times each day, their body clock will get used to it,” Dr. Badgett notes. “Then, they will start to feel sleepy right at naptime or bedtime. Babies that are drowsy, but not exhausted, are better able to fall asleep on their own.”
3. Use white noise
The sound of a fan or a white noise machine can be music to your baby’s ears. “Many babies prefer a steady sound over a perfectly quiet room,” Dr. Badgett says. “It helps drown out other sounds that could startle them, and it has a calming effect.”
Turn on the white noise machine when it’s bedtime. This can serve as a cue for your baby to learn when it’s time for dreamland.
4. Stay close without picking them up
After you place your baby in their crib or seat, don’t leave right away.
“If you give your baby some attention without holding them, they learn that being put down isn’t a bad thing,” Dr. Badgett explains. “Talk to them, or gently put your hand on their belly. After a few minutes, calmly leave the room.”
5. Try a pacifier
Pacifiers are a useful tool for babies under the age of 1. But use caution. It can be hard to take the paci away from a baby who can’t calm down without it.
“Pacifiers help young babies learn to self-soothe before they learn other techniques,” Dr. Badgett says. “But limit pacifier use to naptime and bedtime. Use them with other methods, like white noise and a consistent routine. That way, your baby won’t learn to rely on the pacifier alone.”
6. Wean them off feeding to sleep
It’s normal for young babies to fall asleep at the bottle or breast. But as your baby grows, they need to learn other ways to drift off.
“Don’t feed your older baby right at naptime with the sole purpose of getting them to sleep,” Dr. Badgett suggests. “They might end up overeating or relying on the nipple even when they’re already full.”
You can avoid the feed-to-sleep method if you:
Stop feeding if you see your baby getting sleepy.
Gently burp your baby to wake them up a little if they fell asleep feeding. Then, use the other self-soothing techniques to help them calm back down.
With a little persistence, perseverance and patience on your end, your little one could be self-soothing to sleep in no time.
Taking short breaks throughout the day is beneficial for your mental health. Cleveland Clinic Yoga Program Manager, Judi Bar, shares stretches you can do wherever you are. #NationalYogaMonthpic.twitter.com/hIdb9GQkQO
Set a date, avoid triggers, and get help and support along the way
Looking to take on a sobriety challenge, like Dry January? Or maybe it’s a pregnancy that made you realize it’s time to stop drinking. Or maybe you’re just looking to improve your health, wake up hangover-free and give your liver (and your heart) a break.
“Increasingly, I’m hearing from a lot of people who don’t necessarily have alcohol use disorder but who realize that they feel better when they drink less or stop drinking altogether,” says addiction psychiatrist David Streem, MD.
But you probably have questions about how to quit drinking. Is it better to wean off gradually? Go cold turkey? How will you keep up a sober lifestyle?
Whether you’re sober curious, know for sure you’re ready to quit, or fall somewhere in between, Dr. Streem shares advice for how to stop drinking. If you’re living with alcohol use disorder (also known as alcoholism), you’ll likely benefit from additional medical interventions. We’ll talk about that, too.
Tips for quitting alcohol
When you consider how to go about giving up alcohol, account for factors like how much you drink and your reasons for drinking.
“At its core, quitting drinking is a behavioral change,” Dr. Streem says. “It’s about breaking a habit and starting new habits.”
But if you’re living with alcohol use disorder, drinking is more than a habit. It’s a medical condition. People with alcohol use disorder can’t stop drinking even when it causes problems, like emotional distress or physical harm to themselves or others.
“If you drink every day — if you crave alcohol and have a compulsion to continue drinking even when the effects of alcohol are obvious — it’s best to seek medical treatment rather than stop drinking on your own,” Dr. Streem advises. “In many cases, it may not be safe for someone with alcohol use disorder to stop drinking without professional support, and you’re less likely to be successful on your own, too.”
1. Understand your relationship with alcohol
In order to change your drinking habits, your first step is to take a close look at your current behaviors and find patterns.
Dr. Streem suggests starting with the World Health Organization’s Alcohol Use Disorders Identification Test (AUDIT). It can be a particularly helpful way to help you get a clearer understanding of your drinking habits and your relationship with alcohol. It’s a 10-question screening test that gives you research-backed, personalized advice for quitting or reducing your intake of alcohol.
Making lists can help, too. Ask yourself questions like:
How often am I drinking? And how much at a time?
In what situations or moods am I more likely to drink?
Who do I typically drink with?
What days and times of day am I most likely to drink?
Why do I drink?
How is alcohol affecting my life? My health? My relationships? My work?
Laying it all out in black and white can take time and some serious self-examination. That’s OK. Understanding your habits and your motivations to quit drinking can help you understand the change you’re making in your life and reinforce why it’s important.
2. Set a date (and stick to it)
Dr. Streem says that if your goal is to stop drinking altogether, you’re more likely to have success quitting all at once, rather than weaning off alcohol. But that advice changes if you’re living with alcohol use disorder.
“If a person with alcohol use disorder stops drinking suddenly, it can be dangerous,” Dr. Streem reiterates. “If you’re choosing to quit drinking for your health or for other reasons, though, you have a better chance of success if you choose a date to quit and don’t look back.”
He suggests setting a concrete start date for when you’ll quit drinking. Leading up to that date, talk with your family, friends and other important people in your life. Tell them your plan and ask for their support as you make this life change.
3. Be aware of your triggers
We all become conditioned to have certain responses to triggers throughout our lives. It’s normal for certain stimuli to cause a reaction in your mind and body without even being aware of it.
You smell a pot of chili simmering on the stove and then suddenly feel ravenously hungry. You feel your phone vibrate and then anxiously reach to see who texted. Even dogs do it — you say “walk” and they high-tail it to get their leash.
Drinking works in a similar way, Dr. Streem says. You can become conditioned to reach for a drink when your environment offers up certain cues.
So, when you’re trying to quit drinking, steering clear of triggers will help.
There’s a saying in the Alcoholics Anonymous (AA) community that sums up the triggers that can derail sobriety: “people, places and things.” And it’s not only people in recovery from alcohol use disorder who are well-advised to avoid drinking triggers when trying to quit.
People: If there are certain friends or other people in your life that you typically drink with, you may want to take some time away from them while you’re working on creating new, sober habits. At least, let them know your intentions to quit drinking so they can be supportive.
Places: Here’s another AA saying: “If you hang out in a barbershop long enough, you’re going to get a haircut.” In other words, if you go places where the alcohol is flowing — like bars or house parties — chances are, you’re going to drink. It’s almost inevitable. When you’re cutting alcohol out of your life, you’re best off if you can avoid places where alcohol is abundant.
Things: As you prepare for the date you set to quit drinking, Dr. Streem advises getting rid of all alcohol and drinking accessories (wineglasses, tumblers, flasks, cocktail recipes and so on) — the ol’ “out of sight, out of mind” technique. These physical reminders of drinking can prompt a trigger response that can be counterproductive to your goal of quitting drinking.
4. Find community
A sober life doesn’t have to mean more time at home as you try to block out triggers. It can mean more time for your other interests, and even new interests. More time to meet new people, catch up with old friends and try new things.
Try these alcohol-free ways to enjoy time with new (and old) friends:
Suggest going for a bike ride with a co-worker instead of hitting up happy hour.
Catch up with friends at a coffee shop instead of a club. (It’s easier to have a conversation that way, too!)
Enroll in a class: Try ballroom dancing, knitting, creative writing … whatever piques your interest.
Join a volunteer group.
5. Consider professional support
Talk therapy is an important part of treatment for alcohol use disorder, but Dr. Streem says just about anyone who is making a life change, like quitting drinking, can benefit from therapy.
“You may learn things about yourself and about your relationship to this substance that you never even thought about,” he adds.
Therapy can help you understand why you drink and learn new habits so you can live a healthy lifestyle that doesn’t rely on alcohol as a crutch. It can also help you gain a new perspective as you consider how your life will change without alcohol.
6. Check in with your body for signs of detox
If your body is used to a certain amount of alcohol, you may feel certain effects when you stop. How you feel when you stop drinking is largely based on how often and how heavily you drink. People who only drink occasionally probably won’t notice any physical or psychological symptoms. If you drank heavily, you may have some mild symptoms. People who have a severe reaction to quitting alcohol should seek emergency treatment.
Emotionally, you may feel some anxiety or sadness about ending a chapter of your life and nervousness about the future. You may feel irritable or have trouble thinking clearly.
Physically, people who drink heavily may experience some mild symptoms like:
Headaches.
Clammy skin.
Trouble sleeping.
Nausea or lack of appetite.
Shakiness.
Again, severe alcohol withdrawal symptoms, including pain, passing out, hallucinations and more may be a sign that you’re living with alcohol use disorder and should seek professional medical intervention before quitting alcohol.
Recognize the signs of alcohol use disorder
If you’re living with alcohol use disorder, quitting drinking is important for your health. But quitting on your own can pose risks to your health and is unlikely to be successful. Rehabilitation facilities can help you on your path to sobriety by addressing alcohol withdrawal symptoms and becoming involved in sober living support groups, like AA.
But Dr. Streem knows that it can be hard to recognize signs of alcohol abuse in ourselves. Often, people with alcohol use disorder find that other people in their lives spot their addiction long before they do.
“If there are people around you who are encouraging you to make this change, that should be a big red flag that your alcohol use is problematic,” he says. “People often see us better than we see ourselves, so if someone is telling you that you need to stop drinking, that should be taken seriously.”
Another clue that can be an indication of an unhealthy relationship with alcohol is if you make “rules” around drinking.
“If you say things like, ‘I don’t have a drinking problem because I never drink on Mondays,’ or, ‘I only drink X or Y … never Z,’ and so on, that can be an indication of alcohol use disorder,” Dr. Streem says. “Rules are a way of trying to create an illusion of control when you are, in fact, out of control. People who don’t have an alcohol use disorder don’t make rules about drinking. They don’t have to.”
Other signs of alcohol use disorder include:
Continuing to drink even if it causes distress or harm to you or others.
Drinking more or longer than you planned.
Feeling irritable or cranky when you’re not drinking.
Frequent hangovers.
Getting into dangerous situations when you’re drinking (for example, driving, having unsafe sex or falling).
Giving up activities so you can drink.
Having cravings for alcohol.
Having repeated problems with work, school, relationships or the law because of drinking.
Needing to drink more and more to get the same effect.
Not being able to stop drinking once you’ve started.
Spending a lot of time drinking or recovering from drinking.
Wanting to cut back but not being able to.
Obsessing over alcohol.
If you’re living with alcohol use disorder, treatment at a medical rehabilitation facility is your best option. Through therapy, support groups and medication, you’ll be supported on your path to recovery.
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For decades, the word “diet” has gotten a bad rap, as fashion magazines and the weight-loss industry teach that the goal of dieting is to shed pounds. But it’s time to rebrand the word “diet” to mean what it is: an eating style.
While some eating styles focus on weight loss (many using unproven, unsafe methods), others focus on specific elements of your health. And time and again, research shows that when it comes to heart health and overall well-being, one eating style reigns supreme: The Mediterranean diet.
“Think of this way of eating as a lifestyle, not a short-term diet,” says registered dietitian Julia Zumpano, RD, LD. “It’s really about filling up your diet with single-ingredient foods that have so much nutritional benefit.” And it’s scientifically backed, too: The Mediterranean diet has been shown to be the healthiest diet for your heart, among other major health benefits.
Mediterranean diet rules
Loaded with fruits, vegetables, whole grains, fish, lean meats and olive oil, the Mediterranean diet focuses on plant-based foods and healthy fats while allowing for versatility and creativity. The goals? Long-term health and longevity.
“Studies of people living in the seven countries around the Mediterranean Sea show that they eat very similar foods, and they have lot fewer health problems,” Zumpano says.
We’ll delve deeper into the guidelines in each of the sections that follow, but here’s your easy, no-frills list of what to aim for when you’re following the Mediterranean diet:
Fish: Three servings per week (one serving = 3 to 4 ounces).
Extra-virgin olive oil: At least 1 tablespoon per day, but no more than 4 tablespoons per day.
Fruit: Three servings of fruit per day (one serving = 1/2 to 1 cup).
Vegetables: Three-plus servings per day (one serving = 1/2 cup cooked or 1 cup raw).
Legumes: Three servings per week (one serving = 1/2 cup).
Nuts: At least three servings per week (one serving = 1/4 cup or 2 tablespoons nut butter).
Whole grains and starchy vegetables: Three to six servings per day (one serving = 1/2 cup cooked vegetables, one slice of bread or 1-ounce dry cereal).
Foods to eat
“The best thing about the Mediterranean diet is that people can follow it,” Zumpano says. “The reason people have followed this style of eating for so many centuries is that it focuses on whole foods that are relatively accessible.”
Here are the foods to incorporate into your life, how much of them to eat and some ideas for preparing them.
Fish high in omega-3s
Fish is a foundational source of protein in the Mediterranean diet. “We recommend eating fish at about three meals a week,” Zumpano says. “Any type of fish can play a role and be a good source of protein, but fish high in omega-3s have specifically been shown to suppress inflammation.”
Omega-3 fatty acids are “healthy fats” that are especially abundant in certain types of fish. They include:
Salmon.
Tuna.
Herring.
Mackerel.
Sardines.
Of course, it’s easy to access fresh fish near the Mediterranean, where it’s the most abundant source of protein. It can be a little harder when you don’t live around a body of water, but frozen and tinned fish will do the trick, too.
Goal: Three servings per week (one serving = 3 to 4 ounces).
Other forms of protein
Remember: You should be eating fish three times a week on the Mediterranean diet. But what about the rest of the time?
“Skinless poultry, like white-meat chicken and turkey, are the second preferred choice of protein,” Zumpano says, “and then, the rest of your protein should come from plant-based sources.”
That means:
Legumes: This category includes dried beans and lentils. “Again, variety is key,” Zumpano notes. “Add lentils to a salad instead of meat, make a bean soup or dip your veggies in hummus, which has tons of protein and fiber.” Aim for three servings per week (one serving = 1/2 cup).
Nuts: Walnuts, almonds and hazelnuts are the nuts most commonly eaten in the Mediterranean region. “If you favor cashews or peanuts, try to mix them with these other nuts,” Zumpano suggests. Just mind your portion sizes, as the calories can add up quickly. Try for three servings per week (one serving = 1/4 cup or 2 tablespoons nut butter).
Egg whites: There’s no recommended limit on how many egg whites you can eat per week, but eat egg yolks in moderation.
Greek yogurt: There’s not much dairy involved in the Mediterranean diet, but Greek yogurt gets a pass because it’s so darn healthy.
Extra-virgin olive oil
You’ve got to cook your food in something, right? Head straight for the good stuff: Extra-virgin olive oil, also known as EVOO, has a ton of antioxidant properties. What makes olive oil “extra virgin”? The oil is mechanically pressed from olives without the use of chemicals or heat, which protects the phenols (a class of organic compounds) in it. The concentration of these phenols may provide extra antioxidant effects.
Antioxidants protect your body from cellular damage that can speed up the aging process and raise your risk of various diseases. And the polyphenols (plant-based antioxidants) in olive oil have been shown to protect against high cholesterol and high blood pressure.
Plus, olive oil is tasty, which is important when you’re trying to make any eating style a way of life. Use EVOO instead of vegetable oil and animal fats (like butter, sour cream and mayo), and drizzle it on salads, cooked veggies and whole-grain pasta.
“People who live in the Mediterranean use olive oil very freely, and it provides a lot of great flavor to their food,” Zumpano says. “Studies show that even though they’re using it quite generously, they don’t typically experience negative health consequences.”
Goal: Aim for at least 1 tablespoon per day, but no more than 4 tablespoons per day.
Fruits and vegetables
If you’re already a big fan of nature’s bounty, you’re going to love the Mediterranean diet! When you’re following this style of eating, you should have at least one fruit or veggie on your plate at every meal.
“Fruits and vegetables provide antioxidants, phytochemicals and phytonutrients,” Zumpano states, “and variety is key to maximize the nutrients you consume and their benefits.”
Mix it up and keep it colorful, experimenting with new-to-you fruits and vegetables and creative ways of preparing them. Zumpano suggests challenging yourself by including a fruit or veggie that you don’t eat on a regular basis to expand your palate.
Goal: Try to get three servings of fruit per day (one serving = 1/2 to 1 cup) and three or more servings of vegetables per day (one serving = 1/2 cup cooked or 1 cup raw).
Whole grains and starches
When you’re making Mediterranean-friendly choices, minimally processed is best — and in the case of grains, that means choosing whole-grain foods like oats, quinoa, barley and brown or wild rice.
“Processing grains strips them of their outside layers, and oftentimes, heat or chemicals are used to process grains into white flour-based products and snack foods, this process strips most of the nutrients,” Zumpano explains.
“That process kills off many of their best properties and nutritional benefits.” Instead, choose oats, barley, quinoa, brown rice, or a baked red skin or sweet potato. Eat whole-grain bread, cereal, couscous and pasta.”
Starchy vegetables that also fall into this category include:
Goal: You’ve got some wiggle room here, with a target of three to six servings per day. One serving is 1/2 cup of cooked starchy vegetables, 1/3 cup cooked pasta or rice, a slice of whole-grain bread or 1 ounce of dry cereal.
Limited dairy
We hate to be the ones to tell you to rein in your cheese habit, but the good news is that you don’t need to cut it out altogether.
“Cheese is one thing we really encourage limiting,” Zumpano says. “The recommendation on the Mediterranean diet is about 3 ounces of cheese a week, which isn’t a lot. Most people eat about 3 to 4 ounces of cheese daily!”
But there are healthy swaps to be made. She suggests eating natural, light or part-skim milk cheese and choosing milder varieties like cottage cheese, feta, fresh mozzarella, ricotta and goat cheese. As far as other dairy products go, choose skim or 1% milk and Greek yogurt, plain, or low-sugar yogurt. “Again, you still want to limit your portions,” she reiterates.
Goal: Aim for no more than 3 ounces of cheese per week, and make other smart swaps for full-fat dairy.
Healthier home-baked goods
It’s rare to find baked goods out in the wild that follow Mediterranean diet guidelines, but if you make them at home, you can find substitutes pretty easily. Look for nutrient-dense swaps, subs and adjustments.
“Try to find things that you can make at home that give you that same benefit and pleasure without having so many unhealthy ingredients,” Zumpano suggests.
When you’re making goodies like banana bread and cookies, for example, try these swaps:
Reduce the amount of sugar in the recipe, and/or use honey or fruit as sweeteners.
Zumpano also recommends dark chocolate as a dessert. Just be sure you choose 70% cocoa or greater for antioxidants and flavanols, which are related to the production of nitric oxide; it relaxes your blood vessels and improves blood flow, which also lowers blood pressure.
Foods to avoid or limit
In talking about what you should eat, we’ve already discussed a bit about the foods you should try to scale back on or cut out entirely when you’re eating a Mediterranean diet.
In short, Zumpano explains, “The Mediterranean style of eating doesn’t rule out a ton of foods except for things that are really processed — the stuff that, deep down, we know is probably not great for our health.”
Here’s a breakdown of what to stay away from or to significantly limit:
Red meat
When you’re following a Mediterranean diet, fish, poultry and plant-based protein should replace beef, pork, veal and lamb.
“If you have progressive heart disease, scale way back on red meat,” Zumpano advises, “but if you’re following the Mediterranean diet for overall heart health, red meat can be included in moderation.”
Aim for no more than a single, 3-ounce serving per week, and stick to lean cuts like tenderloin, sirloin and flank steak.
Refined flour products
Remember what we said earlier about processed grains? Bringing it back around, replace processed options like white bread, white rice, crackers, pretzels and pastries with healthier whole-grain options.
Replace whole-milk dairy, cream and cream-based sauces and dressings with non-dairy options, when possible, and with fat-free or 1% dairy. Skip sugary, full-fat yogurt in favor of plain, lower-fat yogurts.
And nix the processed cheeses, too. We’re looking at you, American cheese — but many other cheeses fall into this category, too, including Swiss, gruyere, Colby, cheddar and any kind that you spread, squeeze or buy in a bag. Turn instead to light, mild cheeses.
Egg yolks
Egg yolks have saturated fats that can raise your cholesterol. Most healthy people can eat up to four to six egg yolks per week while following a Mediterranean diet, but to get some of the benefits of eggs without the negatives, stick to egg whites whenever you can.
Commercial baked goods
Packaged cakes, cookies, donuts and other desserts are loaded with sugar and refined carbohydrates, with little to no nutritional value.
“There’s not much room in this eating style for commercial baked goods,” Zumpano says. “For special occasions, sure, but not on a regular daily or even weekly basis.”
Fried foods
Chicken nuggets and mozzarella sticks aren’t big in the Mediterranean! Stick to baking, broiling, roasting and grilling your foods, and avoid the urge to fry — though the exceptions are air-frying and pan-frying, which can be both delicious and healthy.
“There’s definitely something to be said for pan-fried fish,” Zumpano adds. “It adds a nice, crispy flavor on the outside.”
Just be sure to keep the heat low, use a little EVOO and then pop the lid onto your pan for a few minutes to achieve the crispiness you crave. You can even use whole-grain bread crumbs, ground flaxseeds or almond flour to incorporate a bit more fried flavor without all the fat and calories of traditional frying methods.
Benefits of following the Mediterranean diet
We almost never say this, but for once, it’s true: This is one style of eating with no discernible downsides. “It has so many positive benefits that any small step toward the Mediterranean time is a step in the right direction,” Zumpano says.
Here are some of those proven benefits:
Protects your heart: This cardiologist-recommended diet has been proven time and again to be the healthiest for your heart. A 2018 study found that people who followed the Mediterranean diet for five years had a 30% lower risk of heart attack, stroke and cardiovascular-related death than those who ate a low-fat diet during the same time.
Reduces inflammation: The Mediterranean diet is a type of anti-inflammatory diet. “Inflammation degrades our body’s ability to work at peak capacity, which eventually leads to disease,” Zumpano explains. “But this eating style creates anti-inflammatory chemicals and enzymes that work to suppress inflammation and protect your body.”
Lowers your risk for certain diseases: Inflammation raises your risk of dementia, cancer, gut-related health concerns and more. But reducing inflammation, like by eating a Mediterranean diet, reduces that risk.
The Mediterranean diet is also associated with better brain function, stable blood sugar, a healthy gut and a lower risk of certain cancers — all good things, and all associated with longevity.
How to start the Mediterranean diet
It’s worth reiterating: This isn’t some short-term fad diet with strict rules and restrictions. The Mediterranean diet is a lifestyle, a way of eating that’s meant to stick with you for the long term — so you don’t have to feel beholden to stressful, stringent guidelines that seem impossible to follow.
Start by incorporating a fruit or vegetable into every meal and exchanging processed snacks for healthier ones. It’s OK to stay within your comfort zone at first, but as you get comfortable, begin experimenting with new ingredients and recipes to expand your options.
“There’s so much variety that you can find something you enjoy in each food category and start there,” Zumpano encourages. “Then, start to get a little bit more adventurous by adding new food choices and variety.
Progressive muscle relaxation is a practice where you alternately tense and relax your muscles. Follow these five steps to lessen anxiety and stress and improve sleep and athletic performance
For decades, the word “diet” has gotten a bad rap, as fashion magazines and the weight-loss industry teach that the goal of dieting is to shed pounds. But it’s time to rebrand the word “diet” to mean what it is: an eating style.
While some eating styles focus on weight loss (many using unproven, unsafe methods), others focus on specific elements of your health. And time and again, research shows that when it comes to heart health and overall well-being, one eating style reigns supreme: The Mediterranean diet.
“Think of this way of eating as a lifestyle, not a short-term diet,” says registered dietitian Julia Zumpano, RD, LD. “It’s really about filling up your diet with single-ingredient foods that have so much nutritional benefit.” And it’s scientifically backed, too: The Mediterranean diet has been shown to be the healthiest diet for your heart, among other major health benefits.
Mediterranean diet rules
Loaded with fruits, vegetables, whole grains, fish, lean meats and olive oil, the Mediterranean diet focuses on plant-based foods and healthy fats while allowing for versatility and creativity. The goals? Long-term health and longevity.
“Studies of people living in the seven countries around the Mediterranean Sea show that they eat very similar foods, and they have lot fewer health problems,” Zumpano says.
We’ll delve deeper into the guidelines in each of the sections that follow, but here’s your easy, no-frills list of what to aim for when you’re following the Mediterranean diet:
Fish: Three servings per week (one serving = 3 to 4 ounces).
Extra-virgin olive oil: At least 1 tablespoon per day, but no more than 4 tablespoons per day.
Fruit: Three servings of fruit per day (one serving = 1/2 to 1 cup).
Vegetables: Three-plus servings per day (one serving = 1/2 cup cooked or 1 cup raw).
Legumes: Three servings per week (one serving = 1/2 cup).
Nuts: At least three servings per week (one serving = 1/4 cup or 2 tablespoons nut butter).
Whole grains and starchy vegetables: Three to six servings per day (one serving = 1/2 cup cooked vegetables, one slice of bread or 1-ounce dry cereal).
Foods to eat
“The best thing about the Mediterranean diet is that people can follow it,” Zumpano says. “The reason people have followed this style of eating for so many centuries is that it focuses on whole foods that are relatively accessible.”
Here are the foods to incorporate into your life, how much of them to eat and some ideas for preparing them.
Fish high in omega-3s
Fish is a foundational source of protein in the Mediterranean diet. “We recommend eating fish at about three meals a week,” Zumpano says. “Any type of fish can play a role and be a good source of protein, but fish high in omega-3s have specifically been shown to suppress inflammation.”
Omega-3 fatty acids are “healthy fats” that are especially abundant in certain types of fish. They include:
Salmon.
Tuna.
Herring.
Mackerel.
Sardines.
Of course, it’s easy to access fresh fish near the Mediterranean, where it’s the most abundant source of protein. It can be a little harder when you don’t live around a body of water, but frozen and tinned fish will do the trick, too.
Goal: Three servings per week (one serving = 3 to 4 ounces).
Other forms of protein
Remember: You should be eating fish three times a week on the Mediterranean diet. But what about the rest of the time?
“Skinless poultry, like white-meat chicken and turkey, are the second preferred choice of protein,” Zumpano says, “and then, the rest of your protein should come from plant-based sources.”
That means:
Legumes: This category includes dried beans and lentils. “Again, variety is key,” Zumpano notes. “Add lentils to a salad instead of meat, make a bean soup or dip your veggies in hummus, which has tons of protein and fiber.” Aim for three servings per week (one serving = 1/2 cup).
Nuts: Walnuts, almonds and hazelnuts are the nuts most commonly eaten in the Mediterranean region. “If you favor cashews or peanuts, try to mix them with these other nuts,” Zumpano suggests. Just mind your portion sizes, as the calories can add up quickly. Try for three servings per week (one serving = 1/4 cup or 2 tablespoons nut butter).
Egg whites: There’s no recommended limit on how many egg whites you can eat per week, but eat egg yolks in moderation.
Greek yogurt: There’s not much dairy involved in the Mediterranean diet, but Greek yogurt gets a pass because it’s so darn healthy.
Extra-virgin olive oil
You’ve got to cook your food in something, right? Head straight for the good stuff: Extra-virgin olive oil, also known as EVOO, has a ton of antioxidant properties. What makes olive oil “extra virgin”? The oil is mechanically pressed from olives without the use of chemicals or heat, which protects the phenols (a class of organic compounds) in it. The concentration of these phenols may provide extra antioxidant effects.
Antioxidants protect your body from cellular damage that can speed up the aging process and raise your risk of various diseases. And the polyphenols (plant-based antioxidants) in olive oil have been shown to protect against high cholesterol and high blood pressure.
Plus, olive oil is tasty, which is important when you’re trying to make any eating style a way of life. Use EVOO instead of vegetable oil and animal fats (like butter, sour cream and mayo), and drizzle it on salads, cooked veggies and whole-grain pasta.
“People who live in the Mediterranean use olive oil very freely, and it provides a lot of great flavor to their food,” Zumpano says. “Studies show that even though they’re using it quite generously, they don’t typically experience negative health consequences.”
Goal: Aim for at least 1 tablespoon per day, but no more than 4 tablespoons per day.
Fruits and vegetables
If you’re already a big fan of nature’s bounty, you’re going to love the Mediterranean diet! When you’re following this style of eating, you should have at least one fruit or veggie on your plate at every meal.
“Fruits and vegetables provide antioxidants, phytochemicals and phytonutrients,” Zumpano states, “and variety is key to maximize the nutrients you consume and their benefits.”
Mix it up and keep it colorful, experimenting with new-to-you fruits and vegetables and creative ways of preparing them. Zumpano suggests challenging yourself by including a fruit or veggie that you don’t eat on a regular basis to expand your palate.
Goal: Try to get three servings of fruit per day (one serving = 1/2 to 1 cup) and three or more servings of vegetables per day (one serving = 1/2 cup cooked or 1 cup raw).
Whole grains and starches
When you’re making Mediterranean-friendly choices, minimally processed is best — and in the case of grains, that means choosing whole-grain foods like oats, quinoa, barley and brown or wild rice.
“Processing grains strips them of their outside layers, and oftentimes, heat or chemicals are used to process grains into white flour-based products and snack foods, this process strips most of the nutrients,” Zumpano explains.
“That process kills off many of their best properties and nutritional benefits.” Instead, choose oats, barley, quinoa, brown rice, or a baked red skin or sweet potato. Eat whole-grain bread, cereal, couscous and pasta.”
Starchy vegetables that also fall into this category include:
Goal: You’ve got some wiggle room here, with a target of three to six servings per day. One serving is 1/2 cup of cooked starchy vegetables, 1/3 cup cooked pasta or rice, a slice of whole-grain bread or 1 ounce of dry cereal.
Limited dairy
We hate to be the ones to tell you to rein in your cheese habit, but the good news is that you don’t need to cut it out altogether.
“Cheese is one thing we really encourage limiting,” Zumpano says. “The recommendation on the Mediterranean diet is about 3 ounces of cheese a week, which isn’t a lot. Most people eat about 3 to 4 ounces of cheese daily!”
But there are healthy swaps to be made. She suggests eating natural, light or part-skim milk cheese and choosing milder varieties like cottage cheese, feta, fresh mozzarella, ricotta and goat cheese. As far as other dairy products go, choose skim or 1% milk and Greek yogurt, plain, or low-sugar yogurt. “Again, you still want to limit your portions,” she reiterates.
Goal: Aim for no more than 3 ounces of cheese per week, and make other smart swaps for full-fat dairy.
Healthier home-baked goods
It’s rare to find baked goods out in the wild that follow Mediterranean diet guidelines, but if you make them at home, you can find substitutes pretty easily. Look for nutrient-dense swaps, subs and adjustments.
“Try to find things that you can make at home that give you that same benefit and pleasure without having so many unhealthy ingredients,” Zumpano suggests.
When you’re making goodies like banana bread and cookies, for example, try these swaps:
Reduce the amount of sugar in the recipe, and/or use honey or fruit as sweeteners.
Zumpano also recommends dark chocolate as a dessert. Just be sure you choose 70% cocoa or greater for antioxidants and flavanols, which are related to the production of nitric oxide; it relaxes your blood vessels and improves blood flow, which also lowers blood pressure.
Foods to avoid or limit
In talking about what you should eat, we’ve already discussed a bit about the foods you should try to scale back on or cut out entirely when you’re eating a Mediterranean diet.
In short, Zumpano explains, “The Mediterranean style of eating doesn’t rule out a ton of foods except for things that are really processed — the stuff that, deep down, we know is probably not great for our health.”
Here’s a breakdown of what to stay away from or to significantly limit:
Red meat
When you’re following a Mediterranean diet, fish, poultry and plant-based protein should replace beef, pork, veal and lamb.
“If you have progressive heart disease, scale way back on red meat,” Zumpano advises, “but if you’re following the Mediterranean diet for overall heart health, red meat can be included in moderation.”
Aim for no more than a single, 3-ounce serving per week, and stick to lean cuts like tenderloin, sirloin and flank steak.
Refined flour products
Remember what we said earlier about processed grains? Bringing it back around, replace processed options like white bread, white rice, crackers, pretzels and pastries with healthier whole-grain options.
Replace whole-milk dairy, cream and cream-based sauces and dressings with non-dairy options, when possible, and with fat-free or 1% dairy. Skip sugary, full-fat yogurt in favor of plain, lower-fat yogurts.
And nix the processed cheeses, too. We’re looking at you, American cheese — but many other cheeses fall into this category, too, including Swiss, gruyere, Colby, cheddar and any kind that you spread, squeeze or buy in a bag. Turn instead to light, mild cheeses.
Egg yolks
Egg yolks have saturated fats that can raise your cholesterol. Most healthy people can eat up to four to six egg yolks per week while following a Mediterranean diet, but to get some of the benefits of eggs without the negatives, stick to egg whites whenever you can.
Commercial baked goods
Packaged cakes, cookies, donuts and other desserts are loaded with sugar and refined carbohydrates, with little to no nutritional value.
“There’s not much room in this eating style for commercial baked goods,” Zumpano says. “For special occasions, sure, but not on a regular daily or even weekly basis.”
Fried foods
Chicken nuggets and mozzarella sticks aren’t big in the Mediterranean! Stick to baking, broiling, roasting and grilling your foods, and avoid the urge to fry — though the exceptions are air-frying and pan-frying, which can be both delicious and healthy.
“There’s definitely something to be said for pan-fried fish,” Zumpano adds. “It adds a nice, crispy flavor on the outside.”
Just be sure to keep the heat low, use a little EVOO and then pop the lid onto your pan for a few minutes to achieve the crispiness you crave. You can even use whole-grain bread crumbs, ground flaxseeds or almond flour to incorporate a bit more fried flavor without all the fat and calories of traditional frying methods.
Benefits of following the Mediterranean diet
We almost never say this, but for once, it’s true: This is one style of eating with no discernible downsides. “It has so many positive benefits that any small step toward the Mediterranean time is a step in the right direction,” Zumpano says.
Here are some of those proven benefits:
Protects your heart: This cardiologist-recommended diet has been proven time and again to be the healthiest for your heart. A 2018 study found that people who followed the Mediterranean diet for five years had a 30% lower risk of heart attack, stroke and cardiovascular-related death than those who ate a low-fat diet during the same time.
Reduces inflammation: The Mediterranean diet is a type of anti-inflammatory diet. “Inflammation degrades our body’s ability to work at peak capacity, which eventually leads to disease,” Zumpano explains. “But this eating style creates anti-inflammatory chemicals and enzymes that work to suppress inflammation and protect your body.”
Lowers your risk for certain diseases: Inflammation raises your risk of dementia, cancer, gut-related health concerns and more. But reducing inflammation, like by eating a Mediterranean diet, reduces that risk.
The Mediterranean diet is also associated with better brain function, stable blood sugar, a healthy gut and a lower risk of certain cancers — all good things, and all associated with longevity.
How to start the Mediterranean diet
It’s worth reiterating: This isn’t some short-term fad diet with strict rules and restrictions. The Mediterranean diet is a lifestyle, a way of eating that’s meant to stick with you for the long term — so you don’t have to feel beholden to stressful, stringent guidelines that seem impossible to follow.
Start by incorporating a fruit or vegetable into every meal and exchanging processed snacks for healthier ones. It’s OK to stay within your comfort zone at first, but as you get comfortable, begin experimenting with new ingredients and recipes to expand your options.
“There’s so much variety that you can find something you enjoy in each food category and start there,” Zumpano encourages. “Then, start to get a little bit more adventurous by adding new food choices and variety.
Health is wealth. This common saying holds a lot of weight because it has truth behind it. But what exactly is disease prevention and how can you prevent diseases from happening? Integrative medicine physician Irina Todorov, MD, offers nine ways to prevent diseases and how to take care of yourself so you can live your healthiest, best life. 1. Make healthy food choices “For good health and disease prevention, avoid ultra-processed foods and eat homemade meals prepared with basic ingredients,” says Dr. Todorov. A study published in 2019 concluded that consumption of more than 4 servings of ultra-processed food was associated with a 62% increased hazard for all-cause mortality. For each additional serving, all-caused mortality increased to 18%. These foods can cause chronic inflammation, a normal bodily process gone awry that can contribute to heart disease, diabetes and even cancer. Ultra-processed food include: Chips. White bread. Donuts. Cookies. Granola or protein bars. Breakfast cereals. Instant oatmeal. Coffee creamers. Soda. Milkshakes. “It’s crucial to read food labels carefully,” warns Dr. Todorov. “Most foods that come in a package have more than five ingredients or have ingredients that you cannot pronounce. Many foods labeled as diet, healthy, sugar free or fat free can be bad for you.” What do all healthy diets have in common? They consist of fruits and vegetables, beans, lentils, whole grains like quinoa, brown rice and steel-cut oats, nuts and seeds and healthy oils like extra-virgin olive oil. “A great example of a healthy eating pattern is the Mediterranean diet,” says Dr. Todorov. “Talk to your doctor or dietitian to help create a meal plan that works for you.” 2. Get your cholesterol checked When checking your cholesterol, your test results will show your cholesterol levels in milligrams per decilitre. It’s crucial to get your cholesterol checked because your doctor will be able to advise you on how to maintain healthy levels, which in turn lowers your chances of getting heart disease and stroke. 3. Watch your blood pressure Do you have high blood pressure? Even if you don’t think so, keep reading. Based on data published from the Centers for Disease Control and Prevention (CDC), about 45% of adults in the United States have hypertension defined as systolic blood pressure, diastolic blood pressure or are taking medication for hypertension. Normal blood pressure is defined as blood pressure <120/80 mmHg. Having hypertension puts you at risk for heart disease and stroke, which are leading causes of death in the United States. Even small weight loss can help manage or prevent high blood pressure in many overweight people, according to the American Heart Association. “Start off slow and find an activity you enjoy,” says Dr. Todorov. “That can make a big difference in both your blood pressure and health.” 4. Get up and get moving Throw away any common misconceptions about exercising like that it has to be in a gym or a structured environment. Frequency (how often), intensity (how hard) and time (how long) are what matter the most. “Start where you are and gradually increase your physical activity,” says Dr. Todorov. “My motto is some exercise is good but more is better.” Taking 10,000 steps a day is a popular goal because research has shown that when combined with other healthy behaviors, it can lead to a decrease in chronic illness like diabetes, metabolic syndromes and heart disease. Exercise does not need to be done in consecutive minutes. You can walk for 30 to 60 minutes once a day or you can do activities two to three times a day in 10 to 20 minute increments. “There are so many different options for exercise available to us today,” says Dr. Todorov. “Take advantage of free gym and app trials, YouTube videos, resources from your local library and virtual gym classes. Walking in the park adds the benefit of spending time in nature.” 5. Watch your body mass “Dare to be different from the average American, who is more likely to be obese than adults in any other developed nation,” says Dr. Todorov. To see if you are at a good weight for your height, calculate your body mass index (BMI). The BMI scale: Under 18.5: Underweight 18-24.9: Normal > 25-29.9: Overweight > 30: Obese If you are overweight or obese, you are at higher risk of developing serious health problems, including heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems and certain cancers. If you are overweight or obese, you doctor or nutritionist will be able to help you get on the right path towards your ideal body mass. 6. Manage blood sugar levels For good preventive health, cut back on soda, candy and sugary desserts, which can cause blood sugar to rise. If you have diabetes, this can damage your heart, kidneys, eyes and nerves over time. Aside from understanding what makes your blood sugar levels hike up, the American Heart Association recommends eating smart, managing your weight, quitting smoking and moving more as measures to manage your blood sugar. “In addition, having your blood pressure, blood sugar and cholesterol in a normal range decreases your risk for heart disease,” explains Dr. Todorov. “This lowers your risk of being diagnosed with cancer.” 7. Quit smoking If you smoke, there is probably no other single choice you can make to help your health more than quitting. The CDC found that smokers are more likely than nonsmokers to develop heart disease, different types of cancer, stroke and more. Not only that, but smoking increases your risk of dying from cancer. “Smokers lose at least 10 years of life expectancy compared with people who never smoked,” says Dr. Todorov. “People who quit by age 40 reduce their risk of smoking-related death by 90%.” 8. Get restful sleep Sleep restores us and has a huge effect on how we feel. If you have trouble sleeping, try to establish a sleep routine. A good sleep routine includes going to bed and waking up at the same time every day and avoiding eating heavy meals and alcohol. It’s important to stop screen time from your devices 2 hours before bedtime, too. To wind down before bed, Dr. Todorov recommends: Listen to calming music. Practice mindfulness or meditation. Reflect on the positive moments of the day. Read a book. Have a cup of chamomile tea. Practice 10 minutes of yoga. “Research shows that daily exercise improves sleep in patients with insomnia, too,” says Dr. Todorov. “Try to avoid vigorous exercise 2 to 3 hours before bedtime.” 9. Don’t miss health screenings and vaccinations It’s no exaggeration: health screenings can save your life. They are designed to catch cancers and serious problems early for more successful treatment. “There are screening recommendations for adults and women specifically, and varied screenings depending on your family history,” says Dr. Todorov. “Some screening recommendations have changed, so talk to your doctor.” Making healthy lifestyle changes overnight isn’t realistic, but taking the necessary steps to ensure you’re staying on top of your health will put you ahead and help you be the healthiest you can be.
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