When I was chronically ill, I had a lot of food intolerances, most which I have recovered from. Although I wouldn’t want to go back to that, I’m grateful for that experience because it taught me a lot about how food affects your body. I became very aware of food allergies as well, and the difference between an allergy and an intolerance. I also learned a lot about food additives, and how, even in a healthy person, they can negatively affect your body.
 
Now I’m not saying that everyone reacts the same way to these foods. Everyone is different and what may affect one person, has no effect on another. Look at MSG, I can’t eat that stuff! Yet many people have absolutely no issue with it, and it’s not actually “bad”, but it’s bad for me and others who are sensitive to MSG.
 
Often it comes down to ‘how much’. Yeah, food additives are not good. They’re not real food; being manufactured in a lab somewhere. And yes, it’s good to avoid these things where possible. However, someone who is quite sensitive may feel negative side effects, particularly mood effects, a lot easier than someone who is not so sensitive, and it’s probably best to avoid additives altogether.

So, in general, those who are healthy (physically and mentally) may find that the occasional lolly or soft drink, or packet of chips is no big deal. However, it becomes a big deal when it’s a daily thing and it begins push other healthy foods out of the diet.
 
How Does Food Affect My Emotional Health?
In Western countries, people are eating a greater amount of food than ever before. But this doesn’t mean that they are well nourished. Unfortunately, many people don’t get enough nutrients to support good brain health; choosing a diet heavy in processed foods, high in sugar and loaded with additives.
 
Nutritionists (mainly those in the complementary sector), have recognised the connection between nutritional deficiencies and poor mental health for a long time. Psychiatrists are only now realising this connection and understanding the benefits of using nutritional approaches in their treatments.
 
Inflammation is a common cause of mental health problems, which begins in the gut. Research is showing that nutrients such as magnesium, zinc, B vitamins, vitamin D3 and omega 3 can help to relieve depression and anxiety, improving people’s mood. These nutrients have also shown to improve the mental capacity of those with Alzheimer’s disease.
 
Many people lack magnesium in their diet, yet it’s an important nutrient for emotional health. One study showed how daily supplementation of magnesium citrate improved the symptoms of depression and anxiety in participants.
 
Omega 3 fatty acids is also shown to be associated with mental and emotional health. This nutrient is vital for the development and functioning of the central nervous system. A lack of omega 3 is associated with poor comprehension, cognitive decline, and low mood. B vitamins and zinc have also been found to reduce symptoms of anxiety and depression.
 
How Does Gut Health Affect My Mood?
We know that 90% of serotonin receptors are located in the gut. Serotonin is the key hormone that stabilises mood, happiness and creates feelings of wellbeing. The gut and brain are in constant communicated via the vagus nerve. This connection allows us to understand the connection between diet and disease, including anxiety and depression.
 
What we eat affects our gut health, which also affects our emotional health. Processed foods and foods containing chemical additives are especially bad for gut health. Ultra-processed foods which are common in the Western diet are manufactured to be extra tasty. This is done by using substances extracted from foods such as sugar and starch, adding food constituents like hydrogenated fats, or adding laboratory-made additives such as colours and flavour enhancers. Some examples of ultra-processed foods include, packaged snack foods, soft drinks, buns, pastries, instant noodles, chicken nuggets and fish fingers.
 
We already know that a diet high in processed foods contributes to inflammation and disease. Research has shown that “fixing diet first”, before trying gut-modifying therapies such as probiotics, is the best approached to take. Avoiding processed and ultra-processed foods while eating a diet of whole foods should be the first step to improve gut health and overall wellbeing.
 
It is important to be careful about using food as the only method of treatment for emotional health. For mild to moderate conditions, this can be very effective. However, for serious depression and anxiety further treatment will be needed and it’s important to seek proper medical advice from your doctor.

It’s amazing how much research is emerging about gut health lately. Nearly everyday there’s a new study showing the links between the human microbiome and a specific disease or condition. We are heading in the direction of individualised nutritional treatments that shift gut bacteria in a certain direction to improve health. So exciting!
 
Food has magical powers to change your gut bacteria. Okay, not magical; pretty scientific really, and pretty damn fast if you choose. As fast as a few days with a drastic diet change, for better or, unfortunately, for worse.
 
Foods high in sugar are particularly bad for our gut bacteria. However, eating a lot of processed and packaged foods, and red meat in general, will not support the growth of beneficial bacteria in your gut.
 
Of course, the best diet to support the growth of healthy bacteria is one with A LOT of vegetables. This is where you’ll get that lovely stuff called fibre and resistant starch. These nutrients provide food (prebiotics) for your microbiome; also gas, but that’s ok. Some fruits, legumes, nuts and grains also provide food for your gut bacteria. Some of the best “prebiotic” foods to focus on include:

• Vegetables: garlic, chicory, onion, shallots, leek, asparagus, spring onion, fennel bulb, beetroot, snow peas, green peas, sweetcorn, cabbage.
• Fruit: nectarines, custard apple, persimmon, white peaches, watermelon, tamarillo, grapefruit, dried fruits, pomegranate.
• Legumes: lentils, chickpeas, baked beans, red kidney beans, soybeans.
• Nuts: pistachios, cashews.
• Grains: wheat bran, wheat bread, oats, pasta, couscous, rye bread, barley.

 
What is Fibre?
Dietary fibre is basically the edible parts of plants that are resistant to digestion and absorption. Fibre partially or completely ferments in the large intestine, providing food for beneficial bacteria. Dietary fibre plays many roles besides supporting gut bacteria, it also,

• Adds bulk and laxation to improve transit through the gut.
• Slows the rate of absorption in the gut (lower glycemic index, keeps you full)
• Provide fermentation substrates to produce certain short chain fatty acids and,
• Stimulate the grow of specific beneficial bacteria.

 
Food Labels and a Healthy Gut
When reading food labels, you want to avoid products that are high in sugar, contain additives and low in fibre. If you’re looking for products to feed your gut bacteria, fibre is the first thing to check. We should consume 25 to 30 grams of fibre per day. Most Australian’s do not get anywhere near this amount.
 
Although it’s always best to get the majority of your nutrients from wholefoods, there’s nothing wrong with choosing a high fibre cereal to support your gut health. However, be very aware of the sugar content as well.
 
First of all, check the ‘Nutritional Information’ panel. Don’t worry too much about the ‘Per serve’ column unless you are sure that this is exactly how much you will serve yourself (often it’s not). The ‘Per 100g’ is where you should look; this column should also be used when comparing products because different products will have different measurements for their serving sizes.
 
Under ‘Carbohydrate’ there will be ‘sugar’. A low sugar product will have 5g or less per 100g. Anything above 10g per 100g is considered a high sugar product. If the product contains fruit, the 'sugar' amount will also include natural sugars that come from fruit. If this is the case, have a look at the ingredients to get an idea of how much “processed sugar” it contains.
 
IBS and Prebiotic Foods
People who have medically diagnosed IBS often find high fibre foods aggravate their symptoms. As a result, this information may not apply at the moment.  The ‘Monash University low FODMAP diet’ has shown to be an effective treatment for IBS. You should only take on this diet under supervision of a dietitian. It is recommended that this diet is followed for 2 to 6 weeks and then your dietitian will advise you on re-introducing foods slowly. The long-term goal of FODMAP is to return to a normal diet as much as possible. Avoiding “prebiotic foods” long term will impact the growth of certain bacteria in the gut.

A few days ago, I came across a study which linked two specific beneficial bacteria strains to depression. The study found that those who had been diagnosed with depression had consistently low levels of these strains of bacteria. Now I can’t for the life of me find this damn article again, and I have forgotten the names of these two bacteria strains. One started with ‘C’ and one started with ‘D’. Yeah helpful, I know, but I'll tell you what I learnt from what I read.
 
I guess, knowing the names isn’t really important, but understanding how to encourage the growth of these beneficial bacteria is what we really want to know. Further research into the strain that starts with ‘C’ lead me to omega 3. This surprised me. I’ve always associated foods that encourage the grown of good bacteria to be plant based, you know, to provide the little guys with fibre and resistant starch (prebiotics). So, a fatty acid was something different and I had to know more.

One of these beneficial bacterial strains was also shown to be a pathway for dopamine, an important neurotransmitter that plays a role in mood by creating positive feelings of reward and increasing motivation. People with depression often show low motivation and a decrease in pleasure; both which are linked with dopamine.
 
I also came across a few other studies which showed that omega 3 fatty acid supplementation significantly increased the diversity of a handful of beneficial bacteria. Including at least one associated with depression.
 
There’s a whole heap of information out there about prebiotic dietary fibre and it’s beneficial effects on our gut microbiome. However, the impact that dietary fats (like omega 3) has on the human microbiome is not covered much, just yet. So far, studies are showing some positive effects using omega 3 supplementation, but that makes me wonder about the effects of a healthy diet? Oily fish, olive oil?
 
One study looked at the effects of supplementing with omega 3 compared to the well-known prebiotic fibre ‘inulin’. Although both resulted in an increase of beneficial bacteria, each supported the grow of different types of bacteria. So, in other words, one isn’t better than the other. But one will give you different results compared to the other. Therefore, eating a wide range of foods is the best method to take.
 
Watch Out for Fad Diets
Singling out nutrients (while this may bring on some temporary positive results), will reduce your microbiome diversity. Look at one of the healthiest diets in the world, the Mediterranean diet. They consume such a huge variety of everything, including vegetables, fruits, nuts, fish, bread, wholegrains, olive oil and wine. They have a major focus on plant foods, but their diet is balanced, varied and abundant. Olive oil and oily fish is consumed regularly in the Mediterranean diet, both which are good sources of omega 3.
 
Unfortunately, when we start cutting out food groups, commonly a result of fad diets such as paleo, keto, low carb, fasting diets and gluten free, we deprive ourselves of what our body needs! Variety. You can’t get all of the nutrients you need from only one of two food groups. You need them all in moderation (if possible).
 
I better add that I only included gluten free for those who take on this diet when they don’t need to. If you are gluten intolerant, coeliac or have an allergy, then it’s absolutely necessary to be gluten free. I was gluten intolerant (non-coeliac) for about ten years, it sucked. But now that I have recovered, I LOVE gluten and I am much healthier with it. Pass the bread. That experience taught me about how cutting out an entire food group (even though it was necessary at the time), can actually be detrimental to your health.
 
The Benefits of the Mediterranean Diet
The Mediterranean diet is an inspiration to me. It’s not really a diet, but rather a lifestyle that draws its inspiration from southern European countries. They understand moderation and variety. They have an emphasis on plant foods, grains, beans, olive oil, fish and poultry. All which supports a healthy gut. Although they do eat red meat, it’s more of a “treat” food, and served only a few times a month in small amounts. Red meat is not good for our microbiome in large quantities, and the Western diet encourages a lot of red meat, unfortunately.

Studies show that those who follow a Mediterranean diet have a lower risk of many diseases, including diabetes, cancer, cardiovascular disease and obesity. However, you may notice that included on the Mediterranean Diet Pyramid (see below), is physical activity and socialisation. So, this is more of a lifestyle than just a diet.
 
There are several studies showing that the Mediterranean diet reduces the risk of depression and is an effective treatment for depressive symptoms. This is most likely due to the amazing gut health benefits (gut-brain connection), as well as the countless other nutritional benefits this style of eating will provide.
 
Stress is another factor that impacts our gut health. I don’t know what the stress levels are like in these counties that follow the Mediterranean diet, but I have a feeling it’s less than we have in Western countries. I’ll save that for another article, or I’ll never shut up.
 
Anywho, if you’re interested in taking up ‘Mediterranean-style eating’, the good news is, it’s not difficult. There is no single definition of a Mediterranean diet, but based on some research I found, here are some loose rules:

• 5 to 9 servings of vegetables per day. Large quantities are consumed, with a lot of leafy greens.
• Fruit is consumed several times a day, commonly grapes, tomatoes, figs, melons, and cucumbers.
• Grains are serve daily at each meal, mostly wholegrain and in moderate portions.
• Fish is eating 2 to 3 times per week.
• About 4 to 5 tablespoons of extra virgin olive oil per day, preferably raw.
• Make sure fat is mostly from unsaturated sources (good fats).
• The Mediterranean diet provides around 33 grams of fibre per day (lots of plant food).
• Red wine is consumed daily but always with meals and in moderation.
• Snack on a handful of nuts.
• Poultry is consumed in small amounts and red meat less often.

Update, 5th January 2021 - Although this isn't the same article I read originally. This article is about the same study which mentions the names of the bacteria.

Emotions are powerful. They are the basis for our connections to others and essential for our innate survival mechanisms. Emotions allow us to experience joy, happiness, compassion and empathy. They allow us to bond. Emotions bypass logic, but when regulated well, contribute to self-care, productivity and healthy relationships. However, when emotions inappropriately overwhelm logic, they can reduce a person’s ability to anticipate consequences, cause irrational reactions and get us into trouble.
 
Often, it’s hard to let go of past painful events. People often talk about their past when they’re feeling bad because it’s their negative emotions that connect them to the memories of their past. Going over and over these thoughts keeps you in the past; not just mentally, but emotionally and physically. It makes it nearly impossible to change your reality.
 
How Emotions Affect the Body
You think 60,000 to 70,000 thoughts every day and 90% of those thoughts are the same as the day before. Habit. If it’s true that your thoughts have an impact on what your future will be like, and almost all of your thoughts are the same as yesterday, then it makes sense that your life isn’t going to change much at all. Why is this? According to Dr Joe Dispenza, the same thoughts lead to the same choices, and the same choices lead to the same behaviours, which leads to the same experiences and the same emotions. Those familiar emotions then influence the same thoughts and we begin the cycle again.
 
Your thoughts and emotions trigger hormonal secretions, for example happiness sends a wave of endorphins, while worry floods the body with stress hormones. Your brain doesn’t know whether an event causing an emotional reaction is happening now, or is just a thought about a past (or future) event. So even if you’re just thinking about a painful event from the past, it will still have a physical effect on your body.
 
So imagine if you’re stuck in a pattern of negative thoughts about the past like I was. I was in an abusive relationship with an alcoholic during 2018 to early 2020. Now despite all the pain he put me through, there was love there, but one day he disappeared. Well “coincidently” a few days after I told him he needed to stop this bad behaviour, he dumped me over Facebook and I haven’t seen him since.
 
This was traumatic, mainly because I don’t know why, and that’s the difficult part, no answers. This caused a lot of negative thoughts and unanswered questions that I went over and over in my mind for months and months. This caused me to go further back in time and beat myself up about red flags I ignored and why I allowed this monster into my life in the first place.
 
Can Emotions Make You Sick?
Being stuck in negative thought patterns like this had a physiological effect on my body. My constant thoughts about this relationship caused ongoing stress to my body. My thoughts would be triggering my brain to believe that I was still in these bad situations, even though it was all in my head. But the brain doesn’t know this. It just does what it’s supposed to do. It believes I am under stress so it releases stress hormones.
 
Stress hormones are useful and they keep us alive when there’s a REAL danger present. I’m not going to use the tiger example, everyone uses that. Lets go with spiders, they cause me stress! You know how you react when you walk through a spider web? You start jumping around like a maniac, hitting yourself in an attempt to get a possible spider off your body, screaming at your friend to check your back immediately! I guess this example is only relevant to those of us who are petrified of spiders.
 
Anyway, that surge of energy when under stress is useful in dangerous situations. Fear and stress shut down your immune system, reduce digestion and constrict blood vessels in the torso so that blood flow increases to the arms and legs, where it’s needed to defend or run. Fight or flight. This means that the digestive system had minimal blood flow as it’s not needed during times of stress and the immune system isn’t defending against pathogens as effectively. The brain also ceases to use conscious reasoning, and focuses on pure automatic reaction as this is much faster and necessary in dangerous situations.
 
Now all of this is very effective at saving our lives and the body recovers just fine from short bursts of stress with adequate recovery time. However, when stress becomes chronic, which it can from ongoing negative thinking, worry, and any perceived modern-day stress, the body remains in this fight or flight response which it isn’t designed to do.
 
Remaining in this chronic state of stress can lead to illness. The immune and digestive systems are much less effective in this state, opportunistic pathogens may take advantage, digestive issues may arise due to poor blood flow, and the body will remain in a state of inflammation which is the beginning of many diseases.
 
It’s easy to overlook thoughts as a potential cause of disease, but it can begin there if you allow negative though patterns to control your life. Of course, there are countless other mechanisms that contribute to disease, it becomes like a snowball effect as one leads to the other.
 
Getting Out of Negative Thought Patterns
Just like drugs, emotions can become additive. In emotional addiction you become “hooked” on feeling a familiar way, or automatically responding to the powerful emotional pull. Emotional addiction leaves you at the mercy of feelings provoked by circumstances that can be either real or imaginary, and your perceptions of these events. Overwhelming emotions easily cloud judgement and may cause you to react like a loony towards loved ones. But rather than reacting to impulses, you can stop and make sensible decisions.
 
I believe I was, or still am addicted to my negative emotions from my past relationship. I look at the logic of it all and it makes no sense to continue to allow some nut from my past to influence my present and future. Yet I so easily get caught up in it all. The answer is very simple, yet not so simple to put into action. It’s the answer I knew all along, but I didn’t want to hear it; and it takes work and persistence.
 
I’m sure you’ve already heard it before. It’s called a few things, mindfulness, or staying present, or remaining in the now. And despite how long I battled this idea, it actually does work. It takes time, practice and patience, and I’m nowhere near a professional at it! But every time I notice my thoughts going back into that negative space of my past, I say “Where are you Nikky?” Which makes me laugh at myself, here I go again. Then I realise I need to come back to now and focus on what I’m doing now. Suddenly you realise how much time you spend in the past!
 
When you do bring yourself back to the present, you have reclaimed the energy that you have been wasting on events that don’t exist anymore. This energy can go into what’s important to you now. What you want to achieve and change to create a better future for yourself. New thoughts. If we go back to Dr Joe's example but in a positive way, different thoughts lead to different choices, and different choices lead to different behaviours; resulting in new experiences and sparkling new emotions!
 
I have no idea how long this process takes. But persistence does work, it’s how the subconscious mind learns. But remember, you will fail many times; I have failed more than I have succeeded so far by getting caught up in the drama. But every time you notice your thoughts in that negative space and you bring yourself out of it, that’s a victory and you deserve chocolate! I mean you deserve to congratulate yourself.

​​Recent events that happened to me caused five months of hurt, anger and sadness. Spending this time trying to make things better has not worked, and I have been presented with a mountain of evidence that proves I should let go and move on. However, logic and emotions don’t always want to be friends. My logic says this person isn’t worth another thought. While my emotions want to know why, why, why; while hoping he’s hit by a bus tomorrow (just kidding).
 
Letting go is something that annoys me because I’m not very good at it. I’ve read a lot about how to let go. There’s no shortage of articles and blog posts out there about how to let go (and I’m adding to that). But they all follow the same pattern: allow emotions to flow, meditate, create distance, practice self-care, forgive etc. Now I’m sure these are all great steps for the process of letting go, but for me they don’t go all of the way. Something is left out, or left unfinished. I felt like these steps are just the beginning, because for me, this didn’t achieve complete “letting go”.
 
So maybe it’s time to consider this another way; how do I let go? Could this be the wrong question? What about, “why am I holding on?” Look into this with your logic, and not your emotions.

​The first time I found out that my ex cheated on me was 15 months into our relationship. This was after discovering many other lies and abuse that I had “sort of” forgiven, but I had zero trust left. This was the beginning of the end of us for me. I knew I didn’t want this toxic person in my life anymore but love kept me stuck. He ended up dumping me a few months later without an explanation anyway, I still don’t know why. Although I have a feeling why!
 
Now logically when I think about that I understand I don’t want this kind of person near me. I don’t trust him and I don’t even like his personality. But emotionally; I deserve an explanation, I deserve a real apology, I want to see him hurt the way he hurt me. There is a major disconnection between my logic and emotions which is why I’m holding on.
 
Now I’m not talking about feelings here. Emotions and feelings are very different. My gut feeling told me to stay away from this person the day I met him! And I didn’t listen. Emotions are more physical in nature and connect with your thoughts. Look at how emotions have actual physical impacts on your body. Your thoughts can create emotions and your emotions can create thoughts, it’s a vicious circle that’s hard to break and can be the cause of holding on to past hurts and injustices.
 
We hold on so tight and will not let go because we want to demonstrate the injustice.
 
So, what the heck are you supposed to do? Your logic makes sense, and it’s right. But those damn emotions and thoughts keep knocking on your door. For a start, I do believe that allowing the emotions to flow through in a healthy way is essential. The more you fight them because they “feel bad” they more they persist; and what you resist persists. I’ve only tried this recently, and it actually works!

​Allow the anger, or whatever negative emotion it is to flow through while feeling it without resistance, just like you would for a positive emotion. It’s amazing how quickly the emotion dissolves and you think, is that it? It’s gone. It doesn’t mean it won’t come up again, but it seems to get easier and less intense, and you’ll notice this process is so much faster and easier compared to when you fight and resist. There are many ways you may resist and avoid your emotions, such as:

• Like I’ve already mentioned, simply pushing them down to avoid feeling them
• Using alcohol
• Eating
• Distracting yourself with social media or TV
• Chocolate, chocolate, chocolate (my favourite method)

 
Anyway, I think I’ve gotten a little off track here (chocolate). What was I talking about? That’s right, letting go, or more specifically, why are you holding on? For me, the answer to this question is emotions. So now it’s time to get out of this cycle of negative emotions. As I understand it, there’s only one way to do this and truly achieve “letting go”. STOP FOCUSING ON IT. Oh, easier said than done!
 
Yes, stop focusing on it. Where your focus goes, energy flows. The more I think about the evil things he did to me, the more I keep him alive in my world. And the more I keep him alive in my world, the more I think about what he did to me and want to know why. Oh no, another vicious circle. They’re everywhere today!
 
Now this is by no means an easy task. Especially when you’ve been through something terrible. But this is for your emotional well being, and not for those who hurt you. Going forward, I’m trying this. I am trying to focus on the new and wonderful people coming into my life. I’m trying to focus on what I want to achieve in the future and what I need to do now to achieve that. I still have moments of anger where I want to kick him in the nuts, and that would be great, but I try my best to get myself back on track. And it’s important, at least I have discovered for myself; it’s important not to resist these negative emotions when they pop up out of the blue, as this just prolongs the process. Feel the emotions (in a healthy way, no nut kicking), then move on. It gets easier.

When you finally let go, room is created for something much better!
 
Know that you’re loved by many people, even if you don’t notice it. Don’t let one person ruin your present and future. Believe me, they are suffering more than you in their own darkness. They may learn one day (or maybe not), but you can learn now!

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.

Today I started my car and the radio came on. It just happened to be the beginning of a song called Mad World by Gary Jules. I first heard this song in the movie Donnie Darko, but I have never really paid attention to the lyrics, although I found the song quite depressing. For some reason today I paid attention. While I believe most music isn’t so much about what is put in, but more about what the listener gets out of it. A song's meaning might be very different depending on the person, and that’s ok, it’s a personal thing.

I felt this song has a very strong message, and it’s probably a similar message many people get. The Gary Jules version is a cover of the Tears For Fears original, however I find the Tears For Fears version doesn’t have the same impact as the newer version. I feel like this song explains perfectly what I try to put into my own writing. For example:

All around me are familiar faces 
Worn out places, worn out faces 
Bright and early for their daily races 
Going nowhere, going nowhere 
Their tears are filling up their glasses 
No expression, no expression 
Hide my head, I want to drown my sorrow 
No tomorrow, no tomorrow

To me this verse describes the typical life of those stuck in the “rat race”. “All around me are familiar faces, worn out places, worn out faces”, seeing the same crowd every day, worn out, depressed, doing the same thing every day, and “going nowhere”. Not following their heart, but doing what the think the must do. Or even what the have to do to get by, even though it’s not what they want to be doing. The next part really got to me, “no expression”. How many times have you sat on public transport during peak hour and looked around? Really looked at the faces around you? So many people look like blank zombies, where’s their happiness gone and how can I help them?

Here are two short films below that I find very inspirational:

• Rat Race - A short film story by Steve Cutts 
• Is this your Life ? - A short film story by Steve Cutts 

I feel like this verse also touches on the loss of connection between humans. We see many people every day, but we aren’t connected anymore. Usually because we are looking at our phones. When did we become so afraid of strangers? Of course you have to be careful, but the majority of people are good and you will find that out when you connect. Smile at a stranger, you never know what that might mean to them, or how it will change their day.

• The Smile Experiment 
• Project Smile (Inspirational Short Film) 

The next verse is probably the most saddest part of the song for me:

Children waiting for the day, they feel good 
Happy birthday, happy birthday
Made to feel the way that every child should 
Sit and listen, sit and listen 
Went to school and I was very nervous 
No one knew me, no one knew me 
Hello teacher, tell me what's my lesson 
Look right through me, look right through me

I put the first two lines in bold because this really kicks you in the guts. And I think this applies to adults more than it does to kids. As an adult we believe that happiness will come at some point in the future, usually from something we are trying to “get”. This training starts young. Children know how to be happy, they know how to follow their passions and live in the present. Unfortunately we adults beat this out of them (not literally).

They learn that happiness comes from things, you will be happy when you get “this and that” on your birthday, or at some future point. But right now you must be serious and get your work done. There is a time to be serious and work, but where's the balance gone? Kids want to be creative, they learn from expressing themselves in their own individual way. While many schools are starting to recognise this, they are still placed into boxes and expected to all be the same. And when you’re different, you are bullied at school, or the “weirdo” as an adult.

So why can't we find happiness in the present? We are always looking towards the future, but life isn't there, it's here. "There" doesn't exist yet. And unfortunately it's often the latest "thing" we can buy that we think will bring us happiness. Quite often buying the latest "in thing" will bring some amount of happiness, but it won’t last. So we move on to the next phone, or TV, or whatever is “in” at that moment.

Minimalism is a great movement to get in to. However I personally wouldn’t take it as far as some people do, ending up with one lonely chair in a bare room. I like my home to be cosy and filled with enough, but not too much furniture. I found it very empowering to go through all of my stuff over time (probably about a year), and sell or donate everything that I either didn’t need, serve a practical purpose, or didn’t love. It was a slow process because I found it hard to give up some items, even though they didn’t serve a purpose for me, I guess I was scared that one day I might “need” this item. But I got braver and I haven’t missed anything I have gotten rid of.

I now carefully think about purchases before I make them and decide if I really need the item, or if I will love this item and not get sick of it after a few weeks. One thing I have notice (apart from saving money), is that I now buy better quality things, or secondhand things that will last and bring joy to me over the long term. Instead of cheap rubbish that breaks after a month, or is so mass produced that it has no originality. Quality, not quantity as they say! There’s something beautiful about secondhand furniture. It has a history and quality that you don't get from new furniture.
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Now I’ve gotten a little of track here, so lastly I will cover the chorus of the song:

And I find it kinda funny, I find it kinda sad 
The dreams in which I'm dying are the best I've ever had 
I find it hard to tell you, I find it hard to take 
When people run in circles it's a very very 
Mad world, mad world

I found the verses spoke to me more than the chorus. But the chorus tells me that to some people, dying is more exciting than living in this mad world. A world where we run in circles. In other words getting nowhere. But not nowhere in a physical sense. Nowhere in a spiritual sense. We ignore our spiritual side, and whether we like it or not we are physical, mental and spiritual beings. We must nurture all of these parts to live in harmony with ourselves and others.

At the moment, at least in the Western world, we pay the most attention to the physical and the mental sides. We need to learn how to listen to our hearts more and follow our intuition and passions; which could actually be working in an office. But it could also be singing, or art, or writing, or a doctor, or a scientist; I could go on. Whatever it is, at the very least try. You might fail, but at least you tried.

“It's better to regret what you have done than what you haven't.” ~ Paul Arden.

You don’t need to go crazy and quit your job to follow your heart. It could be something as simple as doing what brings you joy in your spare time instead of watching TV or browsing Facebook. Doing what society tells you to do may make you rich, but will it make you happy?

"Everyone you meet always ask if you have a career, are married or own a house as if life was some kind of grocery list. But no one ever asks you if you are happy" ~ Heath Ledger. ​