The Mediterranean Diet and Mental Health

The basic premise of personalised nutrition and functional medicine is that we are all unique and therefore there is no single ‘diet’ or way of eating that can be universally recommended to protect us all from mental health disorders. But for those who are unsure about where to begin, adopting a Mediterranean-style eating pattern can be a good place to start.

The causes of recurring mood disorders are still not fully understood. Most researchers agree that they are diseases of the brain that arise, to varying degrees, from a combination of genetic, biological and environmental factors such as our diet and lifestyle. The implication is that the unique set of circumstances that bring one person to poor mental health, will be different to the next. So, it follows, that each of us will require a solution that is tailored to our own personal set of symptoms and health history. 

That being said, there are some general health principles that may prove helpful for natural mental health management in the absence of personalised advice. Following a Mediterranean-style eating pattern (MEP) is one of them.  

The MEP first rose to prominence in the 1950s when research led by Dr. Ancel Keys highlighted that individuals living in the Mediterranean region had lower incidence of coronary heart disease. Since then, the MEP has been extensively researched by scientists trying to understand its wider application in mental health. 

Clinical trials report that consuming a modified Mediterranean diet significantly improved depressive symptoms compared to controls. Similarly, a study that followed volunteers over a 10-year period observed that a Mediterranean diet reduced the risk of depression. In particular, participants who consumed nuts and fruit and who avoided fast/fried food had lower incidence of depression. 

Often mental health disorders come hand in hand with other symptoms such as brain-fog, forgetfulness, fatigue and weight gain.  The research suggests that the MEP is also effective at improving delayed recall, working memory and global cognition and may be beneficial for weight loss and fatigue. 

Typically, the characteristics of the Mediterranean eating pattern are as follows: 

·      Plant-based: abundant in fruits, vegetables, wholegrains, beans, nuts and seeds;

·      Minimally processed, locally grown, seasonally fresh foods;

·      Moderate amounts of fish (depending on proximity to the coast); 

·      Red meat and eggs are consumed occasionally and in small amounts;

·      Olive oil is the primary source of fat and total intake is moderate to high (30-40% of total energy intake).

·      Low to moderate dairy intake - mainly cheese and yogurt;

·      Herbs and spices are used instead of salt to add flavour to foods; 

·      Fresh fruits and/or nuts are the typical daily dessert; and

·      Red wine is consumed in low to moderate amounts with meals. 

However, it is important to note that there is no single MEP: Each of the 18 countries that border the Mediterranean Sea have their own definition of what a MEP means. 

What these eating patterns hold in common is a focus on high quality food choices and limiting processed, refined, manufactured and fast food.  

These are the basic guiding principles that we use at re:Nutrition when helping our clients to improve their mood. 

To discover more food and lifestyle tips for mental health, join our community and receive your free copy of our eGuide “Mental health for all: A guide to balancing your mood with food”.