Water a Lot, Wine a Little
- Intern Foodies
- Oct 10, 2019
- 5 min read
Water a Lot, Wine a Little
Throughout my blog posts, I’ve highlighted 3 unique properties of the Mediterranean diet pattern that contribute to its positive health effects. The final aspect of the Mediterranean diet I will be discussing doesn’t concern the types of food being eaten, but the types of beverages being drunk. When looking at the most recent Dietary Guidelines for Americans, the only recommendation addressing beverages is to “drink and eat less sodium, saturated fat, and added sugars”. This, while good advice, might not be specific enough to be helpful when choosing what to drink. The Mediterranean diet specifically addresses what beverages should be consumed while following its diet pattern, and identifies water as the primary beverage, adding an option of red wine when consumed in moderation. While it’s commonly known that drinking plenty of water benefits the body, it might seem odd that an alcoholic beverage could be included in the guidelines for a healthy diet. However, red wine has several beneficial properties, and I will discuss those along with the reasons to make water your drink of choice in the post to follow.
Hydration Sensation
Over 70% of our bodies are made up of water, so it’s no wonder that in order to keep healthy, it’s important to get plenty of water every day. While it’s true that there is some water in certain foods, like watermelon, soup broths, and tomatoes, it is best to track water consumption through drinking water and certain other beverages, like fat free milk or caffeine-free tea.
While there are not specified amounts recommended for daily consumption, studies show that most individuals are able to remain adequately hydrated by making water their beverage of choice at meals over others, including sugar sweetened beverages, and being sure to drink some water whenever they feel thirsty. The amount of water each person needs per day to stay hydrated varies depending on a multitude of factors, including their body size and composition, physical activity level, temperature of the environment, and if they are ill with things like fever, diarrhea, or vomiting.
A good way to gauge your hydration level is to look at your urine! The more water that’s in your body, the more your kidneys will release into the urine, and the lighter it will be. Urine from a hydrated individual is anywhere from light yellow to bright yellow. Urine that’s too clear may indicate overhydration, and dark yellow to orange or brown can indicate dehydration. If you are concerned about your hydration status or have other hydration questions, you can always talk to your doctor for more information.
Maintaining proper hydration levels can do a lot of good for the overall health and maintenance of the body. Some roles of water in the body are:
Temperature regulation within a safe and normal range
Lubricating and cushioning joints to prevent damage
Filling spaces between organs and body cavities to protect the spinal cord and other sensitive tissues
Eliminate waste from the body through urine, bowel movements, and sweating
Helps create saliva and is used in digestion of soluble fiber
Helps lubricate mucus membranes that are part of various organ system
Balances with electrolytes for cellular processes, proper muscle contraction, and proper function of the nervous system
Water is one of the body’s most common and versatile molecules, so it is very important to make sure there’s always an ample supply!
What about Wine?
Alcoholic beverages certainly aren’t seen as a source of nutrients when it comes to health. So how can moderate consumption of red wine be included in such a healthy diet pattern like the Mediterranean diet? The process of creating red wine involves extended fermentation of the grapes’ juices with the skin of the grapes. Including the skins in fermentation creates a compound called resveratrol, and since red wines are fermented with grape skins longer than white wine, more resveratrol is found in red wines.
Resveratrol is an antioxidant found in significant amounts in red wine. Studies have shown that resveratrol may help protect blood vessels from damage, lower LDL cholesterol, and decrease blood clots. All of these factors are protective against heart disease. Resveratrol is also found in grapes, grape juice, blueberries, cranberries, and peanuts, and consuming any of these would be a way to get the antioxidant benefits without consuming alcohol. However, amounts of antioxidants in all of these foods including red wine can vary greatly, and more studies are needed to explore which of these options offer the most overall benefits.
Aside from the antioxidants in red wine, studies have shown that moderate consumption of alcohol in any type can be linked with heart health benefits, including its ability to reduce blood clots, protect arteries against damaged caused by LDL cholesterol, improve the function of the cells lining blood vessels, and raise HDL cholesterol, which is the “good” kind of cholesterol found in the body. There is no conclusive evidence that the alcohol in red wine provides any more benefit than the alcohol in drinks like white wine or beer. However, it is worth a thought that consuming red wine in particular provides additional antioxidants into the diet that aren’t found in other alcoholic beverages.
It is crucial to note that both the Mediterranean diet pattern and studies showing positive effects of drinking red wine specify to do so in moderation. For men, this means up to 2 standard drinks per day for those under age 65, and up to 1 standard drink per day for men over 65. For women of all ages, drinking in moderation is defined as up to 1 standard drink per day. A standard drink of wine is a 5 oz or 148 mL portion.
While the suggested health benefits for moderate consumption of red wine are notable, it doesn’t mean that everyone should be drinking red wine. Doctors agree that if you don’t already consume alcohol, these health findings shouldn’t make you start drinking, red wine or otherwise. Additionally, certain populations like those with a family history of alcoholism or pregnant women are better off not consuming red wine. If you have more questions about your alcohol habits, you doctor can provide you with guidance and further information. Overall, red wine in moderation can be incorporated into a healthful diet pattern, but it by no means has to be part of one.
Cheers to the Mediterranean Diet
Throughout my past blog posts, I have shown the abundant evidence for the Mediterranean diet’s promotion of health in those who follow it. Whether considering guidelines for individual foods or the compounding effects of the diet as a whole, it certainly is an excellent option for those who want to promote their health while still enjoying delicious and well-rounded meals. Scientific studies continue to examine the potential benefits of adhering to the Mediterranean diet, and as the community’s nutrition knowledge increases, so too will our abilities as consumers to pick the best foods and beverages to fill our bodies and fuel our lives.
For anyone who is interested in learning more about the benefits of and foods within the Mediterranean Diet, your education doesn’t have to stop here. In fact, there’s an upcoming event at Napa State Hospital just for you! The Health & Wellness Committee in partnership with Farm Fresh to You will be putting on a Lunch and Learn event with a topic of none other than the Mediterranean Diet! This event will include a workshop teaching about the Mediterranean diet’s benefits along with a cooking demo so attendees can try some Mediterranean faire themselves. The event will be on Wednesday, October 30th from 12pm – 1pm at the Volunteer Center. Space for the event is limited, so be sure to RSVP soon to ensure your spot! For more information and to RSVP, contact Lisa Williams at lisa.williams2@dsh.ca.gov or call 707-523-5349.
References
National Heart, Lung, and Blood Institute. (2017). Heart Healthy Lifestyle Changes. Retrieved from: https://www.nhlbi.nih.gov/health-topics/heart-healthy-lifestyle-changes
Choose MyPlate. (2015). Dietary Guidelines for Americans 2015-2020. Retrieved from: https://www.choosemyplate.gov/eathealthy/dietary-guidelines
Centers for Disease Control and Prevention. (2016, October 5). Water & Nutrition. Retrieved from: https://www.cdc.gov/healthywater/drinking/nutrition/index.html
Mayo Clinic Staff. (2019, January 9). Red wine and resveratrol: Good for your heart? Retrieved from: https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/red-wine/art-20048281
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