May is mental health and Mediterranean diet month
Boost your mood with the Mediterranean Diet
by Sebastien Saitta
May is mental health and Mediterranean diet month. It just so happens that eating the traditional Mediterranean Diet can give a big boost to your mood. While mental health is a complex issue that needs to be addressed from different angles, diet is an important tool that can deliver promising results. A study published in Nature Journal Molecular Psychiatry found a robust association between a higher adherence to a Mediterranean diet and a lower risk of depression. In fact, study author Camille Lassale noted that “people with a more Mediterranean-like diet had a 33 percent lower risk of developing depression than people whose diet least resembled a Mediterranean diet.”
What is the Mediterranean Diet and how does it help with mood? The Mediterranean diet is based on commonalities found in traditional eating patterns of people who live in the Mediterranean region, particularly bordering the Mediterranean sea. In fact, two of the five Blue Zones (Ikaria, Greece and Sardinia, Italy) have adapted this style of eating. It has been found that in addition to an active lifestyle, this diet rich in nutrient dense foods like extra virgin olive oil, fruits and vegetables, grains, beans, nuts and fish has many health benefits that includes improving mental well-being.
Nutrients commonly found in Mediterranean diet foods are known to help increase production of brain-derived neurotrophic factor(BDNF) also known as the other ‘feel good’ brain chemical. This includes foods with omega-3 fatty acids like fish, seeds, and walnuts. Plant-derived foods found in the Mediterranean diet like spinach, nuts, and tomatoes contain dietary flavonoids also used in the production of BDNF.
A 2019 study published in Advances in Nutrition found a statistically significant effect of certain phytochemicals named polyphenols for depression suggesting that they can effectively alleviate symptoms. Polyphenol rich foods found in the Mediterranean Diet include coffee, fruits, olive oil, and red wine (in moderation).
Increasing evidence supports the link between positive mood and the gut microbiome - a complex community of trillions of microbes that live semi-permanently in the intestines. A study published in GUT medical journal revealed that after 12 months on the Mediterranean diet, participants had better bacterial diversity in the gut, compared with peers from the control group.
People who suffer from diabetes are twice as likely to also suffer from depression, and also more likely to have anxiety according to the CDC. A Mediterranean-style diet has shown to be protective against type 2 diabetes. “A Mediterranean meal plan helps reduce diabetes risk especially by including all the low glycemic, high fiber grains which turn to sugar and fat more slowly in the body,” said Audrey McKernan, Registered Dietitian and Certified Diabetes Educator at von Arx Diabetes and Nutrition Center - NCH Healthcare System. “This meal plan also helps manage weight and contains many foods that have anti-inflammatory properties which prevent disease.”
It’s no wonder why the Mediterranean Diet has been voted the best diet in the world for the fourth year in a row according to the US News and World Report rankings. The good news is, we don’t have to live in the Mediterranean in order to eat like the people who live there. Simple diet modifications like incorporating more leafy greens, beans, fruits, seeds and nuts, and substituting other cooking oils with extra virgin olive oil will go a long way towards eating a more Mediterranean-style diet.
It’s also important to not be deceived by the word “diet.” The Mediterranean way of eating also includes a lifestyle that promotes moving naturally and enjoying meals with friends and family. These can all be associated with better mental health.
“Many of my patients follow a Mediterranean way of eating because it is realistic and easy to follow long term, “ says McKernan. “At our center we promote lifestyle change programs rather than “fad” diets. We assist patients with behavior modification techniques to help them achieve long term weight management success and prevent disease.”
While diet can play an important role in treating and preventing mental health issues, it is important that it is not used as a single approach. For those struggling with mental health, reach out to appropriate resources like a medical provider or David Lawrence Centers for Behavioral Health for treatment.
For delicious Mediterranean recipes and videos, visit our Plant Slant cooking demo page.