Nikky May
  • Home
  • Blog
  • Learn
    • Courses
    • Free Information
    • Fact Sheets
  • About
  • Contact

The Mediterranean Diet and Mental Health

15/8/2019

0 Comments

 
Picture
There are not many studies currently available on the Mediterranean diet and its effects on mental health; however, there is some evidence which shows that the nutrients gained from this diet, such as antioxidants, omega 3 fatty acids, fibre and B-vitamins positively effect mood and brain function.

​What is missing from many studies is the impact that the Mediterranean lifestyle also has on mental health, which includes diet, lifestyle, social and cultural aspects. Although diet does play a part in treating mental illness, it is not the only aspect which should be considered.
 
Dietary Strategy
What a person eats directly affects functioning of the brain, and as a result, a person’s mood. The brain can only function at it optimal levels when a good diet rich in antioxidants, vitamins and minerals is consumed. A poor diet that is high in refined food has been shown in multiple studies to affect brain function and increase symptoms of disorders such as depression.
 
The Mediterranean diet is associated with reducing the risks of many chronic diseases, however there is currently limited research on the affects it has on mental health. Many components of the Mediterranean diet encourage healthy brain function such as omega 3 fatty acids, antioxidants and B vitamins. As well as this, the Mediterranean diet is rich in vitamins, minerals, polyunsaturated fatty acids and antioxidants which have been shown to have a positive impact on mental health.

How Diet Affects Mood
The gastrointestinal tract is lined with millions of nerve cells, making it more than just a place to digest food, but also a mood regulator. Around 95% of serotonin is produced in the gastrointestinal tract. The production of serotonin and the functioning of the neurons in the gastrointestinal tract are highly influenced by the intestinal microbiome which are directly affected by diet.
 
Studies have shown that traditional diets such as the Mediterranean diet, can lower the risk of depression by 25% to 35% when compared to a Western diet. This is due to the abundance of vegetables, fruits, whole grains and seafood in traditional diets such as the Mediterranean diet, as well as the limited amounts of red meat and dairy consumed.
 
Recently more evidence has shown that there is a link between diet and mental health. Studies have shown that consuming a healthy diet rich in vegetables, fruits, olive oil, nuts, legumes and fish can provide protection against depressive symptoms. However, a diet high in sugar and processed foods is seen to have a negative impact on mental health, particularly depression.
 
The Mediterranean diet provides an abundance of fruits, vegetables, whole grains, nuts, legumes and fish. These foods are rich in antioxidants, fibre and many other nutrients that are positively associated with mental health. The Mediterranean diet provides a much higher proportion of omega 3 fatty acids compare to the high consumption of omega 6 fatty acids seen in a typical Western diet. Research has shown the importance of omega 3 fatty acid in supporting good mental health.
 
The key concepts of the Mediterranean diet and its effect on mental health are due to the diet being rich in a variety of nutrients which are associated with positive mental health effects. The Mediterranean diet is rich in antioxidants, omega 3 fatty acids, and B vitamins which are shown to positively affect mental health and brain function.
 
The Mediterranean Lifestyle
The existing theories indicate that the Mediterranean diet and its effects on mental health isn’t just about what food is consumed. It’s also about the lifestyle. The Mediterranean lifestyle is a holistic approach to supporting mental health. Although the diet provides a rich source of nutrients which are shown to positively affect mental health and brain function, the Mediterranean lifestyle also plays an important role. This include the social aspects and physical activity.
 
The benefits of a meal go far beyond the nutritional aspects in the Mediterranean culture. The social benefits of leisure time, cooking, sharing, and eating together in positive company support good mental health which are all depicted in the Mediterranean diet pyramid as essential aspects. Another important component of the Mediterranean lifestyle is leisure time which provides a social aspect beneficial for mental health.

More studies need to be done which include a whole lifestyle approach. A lack of social connectiveness can contribute to poor mental health including depression. However positive social connections can reduce the risk of poor mental health.
 
The Mediterranean lifestyle has a very important social aspect which supports overall wellness. The Mediterranean diet pyramid provides a holistic representation of a healthy lifestyle which benefits mental health including not only diet but also the cultural, social and physical aspects of good health. Looking at a single aspect such as diet does provide some benefits, however taking a holistic approach provides more long term positive effects for mental health as well as overall wellbeing.

Take home messages:
  • Food plays a vital role in supporting good mental and physical health.
  • Positive social connections can reduce the risk of poor mental health.
  • A well balanced and healthy diet provides a good sense of wellbeing.
  • A well balanced diet high in plant foods, whole grains, fish and olive oil have been shown to reduce the symptoms of depression.
  • Lifestyle plays an important role in wellbeing, including social and physical aspects.​

Click here for references.

0 Comments

    Archives

    January 2021
    November 2020
    September 2020
    August 2020
    June 2020
    April 2020
    December 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    November 2018
    October 2018
    September 2018
    August 2018
    June 2018

    Categories

    All
    Abuse
    Anxiety
    Connecting
    Consciousness
    Depression
    Dreams
    Emotions
    Energy
    Fear
    Flow
    Freedom
    Health
    Healthy Eating
    Homeopathy
    Illusion
    Letting Go
    Life Lessons
    Lifestyle
    Mediterranean Diet
    Mental Health
    Mind Body Connection
    Mind-Body Connection
    Mindfulness
    Narcissism
    Nutrition
    Organic
    Overwork
    Placebo
    Rat Race
    Reality
    Rituals
    Saving Money
    Screen Time
    Slow Down
    Stress
    Technology
    Thoughts
    Wellness

 Home - About - Blog - Contact
ABN: 97 117 418 870
© COPYRIGHT 2020. ALL RIGHTS RESERVED.
  • Home
  • Blog
  • Learn
    • Courses
    • Free Information
    • Fact Sheets
  • About
  • Contact