LET THE FRESH AIR IN

Growing up, my mom would open the bedroom windows every morning, regardless of the season, to 'air out the night germs'. It was a morning ritual of her childhood, and one that I have now embraced for good reason. Indoor air pollution is a health concern. 

According to the U.S. Environmental Protection Agency, opening a window or opening a door to let outside air circulate inside is "one important factor in promoting good air quality" as it reduces the level of pollutants (cleaning products, dust mites, new furnishing off-gassing, mould, paint, etc.) in a home. 

Opening your windows will also let bacteria in. I agree, it seems counterintuitive since we clean our homes to rid our living environment of pesky germs, but it's the beneficial bacteria that you want to welcome in -- those very microbes that research has found aid our bodies in digestion, bolster immunity and contribute to overall good health. 

As I type this, I'm sitting close to an open window and I can feel the gentle breeze roll in. 

(Photo)

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THE MEDITERRANEAN WAY OF EATING

Have you heard of the Mediterranean way of eating? It is a diet rich in olive oil, fruit, nuts, vegetables, fish and legumes. It even allows wine with meals. Just imagine yourself sitting in a small restaurant overlooking the Mediterranean Sea, enjoying fish caught that very morning and sipping a glass of red wine. It sounds idyllic, but it turns out this way of eating can also be good for you. I recently read an article in the New York Times about an impressive study that found about 30 per cent of heart attacks, strokes and deaths from heart disease can be prevented in those at high risk if they follow the Mediterranean diet.

So, what does the Mediterranean diet actually mean? The basic premise is as follows:

- Olive oil each day, in salads, drizzled over food
- Nuts, a generous handful a day (combination of walnuts, almonds and hazelnuts)
- Fruits, at least three servings a day
- Vegetables, at least two servings a day
- Fish, at least three times a week
- Legumes, at least three times a week
- Wine, at least seven glasses with meals a week
- Eat white meat (poultry, pork) instead of red meat
- Avoid commercially-packaged sweets

The study was so conclusive that researchers ended the study early (after almost five years) to ensure all participants benefited from the findings. Very interesting, and just one more reason to eat more fish each week!

(The image is one that I took of the beach at Albufeira, Portugal).