How the Mediterranean Diet Optimizes Mental Health

The Mediterranean diet is a style of eating that focuses on plant-based foods and healthy fats, and is based on the traditional eating habits of people in countries around the Mediterranean Sea. The diet includes: 

• Fruits and vegetables

  The foundation of the diet, with a focus on eating mostly these 

• Whole grains

  Typically eaten in one to two servings per meal 

• Olive oil

  The main source of fat, with extra virgin olive oil (EVOO) being considered particularly nutritious 

• Nuts

  A key component of the diet 

• Beans and legumes

  A great source of protein, fiber, vitamins, and minerals 

• Herbs and spices

  Used for thousands of years in the Mediterranean for their health benefits 

• Seafood

  A staple of the diet, with salmon being a good example because of its omega-3 fatty acids 

The diet also includes small amounts of eggs, dairy, and meats, and limits sweets, refined grains, sugars, and red meat. 

Following the Mediterranean diet can help lower your risk of cardiovascular disease and many other chronic conditions. A dietitian can help you customize the diet to suit your needs.

The Mediterranean diet can help with mental health by:

• Reducing inflammation

  The diet includes foods like fruits, vegetables, nuts, seeds, and olive oil that contain antioxidants and anti-inflammatory properties. These properties may help reduce inflammation and oxidative stress in the body. 

• Supporting brain health

  The diet provides nutrients that support brain health, including omega-3 fatty acids, vitamins A, C, and E, and flavonoids. These nutrients may help improve cognitive function and neurotransmitter function. 

• Improving endothelial function

  The Mediterranean diet may improve mental health by improving endothelial function. 

Studies have shown that people who adhere to the Mediterranean diet have a lower risk of depression and anxiety. One study found that people who adhered most closely to the diet had 40% lower odds of depression and 39% lower odds of anxiety. Another study found that the risk of depression decreased with increasing adherence to the diet, and that the protective effect increased with age.

There are several ways to learn how to adhere to a Mediterranean Diet:

https://usamd.mymediterranean.diet/?utm_source=google&utm_medium=cpc&utm_campaign=My_Perfect_Diet_USA_MD_1&utm_creative=MD&gad_source=1&gclid=CjwKCAiAxea5BhBeEiwAh4t5K6XwX6B7cIacR06b7pQ6BnBzjV436A7HNAaaTddaOemx6-Zl_642zRoC2ikQAvD_BwE

https://www.themediterraneandish.com/best-mediterranean-diet-recipes/

https://www.eatingwell.com/gallery/7527550/you-just-started-the-mediterranean-diet-here-are-the-recipes-to-make-first/

https://www.facebook.com/groups/mediterraneandietandrecipesforbeginner/

For more information on diet and mental health, schedule your appointment today! 414-242-6453. I can’t wait to meet you!