One more reason to 'go Mediterranean'

Load your plate with plenty of fish, fruits and vegetables, high-fiber whole grains, and olive oil.

Experts say that eating the Mediterranean way can benefit your heart, lower rates of chronic illness and even help you live longer.

Now research shows another benefit to "going Mediterranean": less pain.

Finding relief on the Mediterranean diet

Several types of chronic pain can improve with a Mediterranean diet:

• Less pain from rheumatoid arthritis.
• Reduced symptoms of fibromyalgia.
• Better quality of life with osteoarthritis.

Here's why. Experts believe that polyunsaturated fats (like fish and nuts) can help fight inflammation in the body. Plus, both olive oil and plant-based meals have been shown to relieve chronic pain.

It's not a diet — it's a lifestyle

The fish is delish, but going Mediterranean isn't just about the food. It's about spending time with others, being active and getting good sleep. Some research shows that these lifestyle changes can improve pain in older adults.

Here's what experts recommend.

• Get more natural movement. Walk as much as possible, from running errands on foot to taking a stroll after dinner.
• Eat dinner with loved ones. Talk about your lives as you eat. There's no rush to finish your food.
• Be social at cultural events. People who regularly go to the theater or museums say they have less chronic pain.
• Cook from scratch. Skip the processed food and use fresh, whole ingredients. For example, snack on roasted sweet potatoes instead of a bag of chips.
• Swap out fish for red meat. Use lots of herbs and seasonings, rather than salt.
• Make fruits and veggies the stars of your meals. And the stars of your snacks, too.