Food has the ability to have negative physical effects on our body. We often forget the impact that diet can have on one’s mental wellbeing. Depression is a leading cause of disability worldwide and it is estimated that 80 million people in the world suffer from depression. Researchers have been looking to find eating patterns that positively impact depressive symptoms. While depression affects both men and women, men are less likely to seek outside help. Women more often tend to seek support to talk about their emotional distress, while men tend to seek an escape or distraction. Men also are 3.5 more times likely in the US than women to die by suicide. A group of researchers have now asked about the effects that a Mediterranean diet can have on depression and mental health.
A Mediterranean diet is based on the traditional cuisines found in Italy, Greece and the areas by the Mediterranean sea. In this diet plant-based foods including vegetables, whole grains, legumes, fruits, nuts, seeds, herbs and spices. This diet also focuses on ‘healthy fats’ and emphasizes the use of olive oil which is high in monounsaturated fats. This help to lower total cholesterol levels and low-density lipoproteins (“bad” cholesterol”). Fish, olive oil, fruits and vegetables are all essential foods to this diet. This diet has been emerging in popularity due to its promising effects of promoting weight loss and helping to prevent strokes, type 2 diabetes and heart attacks. But are there mental health benefits to style of eating? Can veggies and fruit help fight depression?
In this recent 2022 study, the researchers at the University of Technology Sydney observed 72 men aged 18-25 over 12 weeks. Researchers placed these men into two groups. One group was started on the Mediterranean diet. Interestingly the researchers discovered that the men who took part in the new diet switch measured significantly better overall depression scores and quality of life than the control. This study helps show the benefits that depressed young men could have from being referred to a dietitian when struggling with depressive symptoms. Simply consuming less sugar, processed and fast foods may be able to lessen the severity of symptoms in young men. These findings also show the major impact that dietary habits can have on one’s mood and overall well being.
There are many factors that come into play when it comes to certain foods having better effects on mental health. The Mediterranean diet focuses on fruits and vegetables which are fiber-rich. Fiber helps you absorb food sugars (glucose) more slowly which can help avoid sugar crashes, which affect mood. The diet also contains seafood rich in Omega-3 fatty acids which have great anti-inflammatory benefits. Depression is also less common in nations where individuals consume higher levels of fish, showing the added benefit of the Mediterranean style diet. Vitamin D is a vitamin also commonly found in seafood which is a vitamin that is known to often be low in those with clinical depression.
No matter your current mental condition, food has an impact. Research demonstrates a strong connection between a healthier diet and a healthier overall wellbeing. The Mediterranean diet can be a great option when looking for a heart-healthy diet that can benefit mood. The Mediterranean diet is less restrictive than some other styles of dieting. Instead of rules, it simply focuses on fruits, vegetables, beans and nuts, healthy grains, fish, and olive oil. When eating the Mediterranean diet, foods that are processed and highly refined are limited. Research is reinforcing that our physical well being can be impacted by what we eat. Now, we are also seeing the clear link between what we eat and how we feel mentally.
Jill Woodward is a Registered Dietitian Nutritionist and a Nutrition Education Specialist. She has a Master’s in nutrition and dietetics and has worked in a variety of settings including hospitals and outpatient clinics. Jill has also worked with fortune 500 companies across the US on developing a culture of health in their corporate environments. Jill enjoys seeing people achieve their chosen health and wellness goals. Her evidence based approach helps individuals reach their goals as part of their unique lifestyle to successfully sustain their healthy habits.
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