To manage our stress response effectively so our bodies can return to homeostasis quickly after encountering a stressful situation, observing several key elements that contribute to our overall health is important, and nutrition plays a major role. The principles of the Mediterranean Diet way of eating provides us with a variety of wholesome, nutrient rich foods that our body needs for optimal function, and as it is not too prescriptive, can be adapted into most people's lifestyles.
The Mediterranean Diet (MD) is characterised by a daily intake of fresh vegetables and fruit, and regularly include legumes, pulses, non-refined cereals, nuts, seeds and olive oil. Dairy products, poultry and fish are consumed in moderation with low intake of red meat. A small amount of alcohol (usually red wine) is consumed with the main meal, and sweet treats and processed foods are consumed infrequently.
Importantly, an integral part of the MD are the lifestyle habits: consuming local, seasonal and traditional products, taking time to prepare and cook wholesome food, spending unhurried time with family and friends, adequate rest, regular physical activity and sunlight exposure.
A review published in 2020 suggests that the MD has a positive impact on general health and the outcome of mental and psychiatric disorders (e.g., major depression and anxiety) which encourages further studies to look at the benefits of healthy food choices on the wellbeing of the general population.
A study published in 2018 concluded that following a MD is associated with a reduced presence of depressive symptoms in female adolescents, and another recent study looked at 3172 Iranian adults and found an inverse association between adopting a Mediterranean dietary pattern and the odds of psychological disorders including anxiety, depression and psychological distress.
This is a very interesting area in Nutritional Science, as more studies are being published to back up the existing research into the benefits of the MD for mental health.
To make any dietary changes, it is better to start with small, simple tweaks rather than attempt a complete 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:
Add chopped fruit to morning porridge/muesli; Include a large, interesting salad alongside your lunchtime sandwich; Add an extra portion of vegetables at dinner; Use olive oil on salads and cooked vegetables; Include beans and lentils in stews and casseroles; Include oily fish to your diet.
Lucy Kelly BSc (Hons), DIP ION, MBANT, CNHC Registered
