The Mediterranean Diet (MD) is known to be one of the best dietary models. It is associated with a large number of health benefits and with the prevention of many chronic diseases (1). There is evidence that it can help in the fight against a number of cancers (2), is beneficial for cardiovascular disease (3) (4), prevention of obesity (5), management of type 2 diabetes (6) and cognitive decline (7) (8).
Research is also emerging for the benefits of the MD on mental health, particularly anxiety and depression. These conditions have been bought to the forefront of peoples’ minds with the recent COVID-19 pandemic.
The COVID-19 pandemic has affected health and wellbeing globally. In addition to the physical health, economic and social implications, the psychological impacts are increasingly being reported in the scientific literature.
The current research suggests that people affected by COVID-19 may have a high burden of mental health problems, including depression, anxiety disorders, stress, panic attack, sleep disorders, emotional disturbance, post traumatic stress symptoms, and suicidal behaviour. This suggests that a psychiatric epidemic is occurring alongside the COVID-19 pandemic (9). An important large scale international study published in June 2021 (10) highlighted the effects of home confinement on mental health and lifestyle behaviours during the COVID-19 outbreak.
Below is a summary of a few of the most recent studies linking the MD with mental health
The Mediterranean Diet is characterized by a daily intake of fresh fruit and vegetables. Legumes, pulses, non-refined cereals, nuts, seeds, and olive oil are regularly included. Dairy products, poultry and fish are consumed in moderation and there is a low intake of red meat. A small amount of alcohol (usually red wine) is consumed with the main meal. Sweet foods and processed foods are consumed infrequently.
Importantly, an integral part of the MD are the lifestyle habits: Regular physical activity, adequate rest, spending time with family and friends, taking time to prepare and cook food and consuming seasonal, traditional and local products (2).
To make any dietary changes it is better to start with small, simple tweaks rather than attempt a compete overhaul. This is where working with a Registered Nutritional Therapist can help identify where to begin and what to prioritise for your goals and needs. Here are a few ideas:
This is a very interesting area in Nutritional Science and we hope that more studies will be published to back up the existing research into the benefits of the MD for mental health.
