Mediterranean Diet and its Benefits on Health and Mental Health

BODY

Oct 3

As a medical professional and athlete, I have studied a lot of different diets over the years. In the mental health world, I evaluate diets for their merits for not only improvements in physical health and wellness, but also with mental health benefits.

The research is relatively new, exploring the link between mental health and the food we eat. This blog is concentrated on the research that surrounds what specific diet has been associated with improvements in both longevity and mental health.

The Mediterranean Diet has something for everyone.

The Mediterranean Diet has something for everyone who is embarking on a healthy eating journey. But the value of it goes far beyond your waistline. There are many health benefits of this fresh, whole-foods approach to nutrition, and researchers have found a promising connection between this kind of diet and mental health.

The Mediterranean Diet (MD) is currently considered one of the healthiest dietary models worldwide.

It is generally based on the daily intake of fruit and vegetables, whole grains, legumes, nuts, fish, white meats, and olive oil. It may also include moderate consumption of fermented dairy products, a low intake of red meat, and red/white wine during the main course.

It is important to note that there is variety in the Mediterranean Diet. Because over 20 countries are part of the Mediterranean region - all with varying cultural/religious influences and customs - they have shaped food preferences over time. However, there are certain foods that form the basis for the Mediterranean Diet, such as olives and olive oil, fish, nuts, legumes, fruits, and vegetables.

The Mediterranean Diet is mostly a plant-based diet. Dishes are created around what is in season and what is found locally. So, the nutrient profile of this diet is diverse.

Because the diet is plant-focused, meat (red and white), eggs, and dairy are consumed moderately, while fish/seafood can be present in most meals. There is also an emphasis on locally grown/seasonal fruits, vegetables, and herbs. The use of fresh and dried herbs is favored over lots of salt. Typically, Mediterranean bread is derived from unrefined wheat or barley flours, which are lower on the glycemic index than refined white flour. This means fewer insulin spikes and increased mood stability.

This isn’t a low-fat diet.

This diet is rich in unsaturated fats from olives and olive oil, nuts, and seeds.

The people who live in this Mediterranean region are accustomed to having red wine with meals. However, it is consumed in moderation. If you currently do not drink red wine or alcohol, I do not recommend starting now for the sake of following a diet. There is no grand nutritional role of wine in this diet. It is simply a custom some parts of this region practice. We need to keep in mind that there are risks and benefits associated with alcohol consumption that vary according to age, medical history, and gender. There are studies that show a correlation between alcohol intake and an increased risk of certain cancers.

A journal article in the Clinical Practice of Epidemiology in Mental Health in 2020 conducted a literature review entitled:
*Mediterranean Diet and its Benefits on Health and Mental Health*

In this journal review of current literature, the findings seem to suggest significant benefits in employing this diet. Patients in the study reported a reduction of symptoms over time and improved rates of remission of depression and anxiety and improved quality of life measures.

Most of the research on the Mediterranean Diet is focused on determining its protective properties against chronic diseases like heart disease, high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels. New research is now also discovering the merits of improved mental health as well and lowered anxiety and depression levels specifically.

I believe there will be more research as we continue to explore the connection of physical health and mental health.

So you're on board with giving this "diet" a try?

Great! Here are some tips to help you get started on your journey:

14 Tips to help you start this lifestyle of eating:

Consume Fish in Abundance

Eat Lots of Fruits and Vegetables
Eat More Nuts and Seeds
Drink Lots of Water
Pour on the Olive Oil
Dairy in Moderation
Eat Only Whole Grains
Avoid Processed Foods
Avoid Sugar
Exercise Regularly
Cheers to Wine
Red Meat Only Occasionally
Consume Healthy Fats

Keep in mind that the Mediterranean Diet is not just about food. It is a lifestyle that includes regular physical activity, adequate sleep, and spending more time outdoors and with family/friends. All these things help reduce stress and anxiety.

The Mediterranean diet is not a ‘diet’ in the sense that its purpose is not to help you lose weight. Rather, it’s a style of eating that will help you not only with your physical health, but building your mental health as well.

Here is a link to recipes to help get you started exploring the rich recipes in the Mediterranean Diet. See my resources page for more tips and supplements!