Mediterranean diet may ease symptoms of stress and anxiety

It's no secret that the Mediterranean diet is good for your health. Already recommended for reducing the risks of bowel cancer, heart disease and dementia, new research from the University of South Australia, published in Nutrients magazine, shows that The Mediterranean diet may also reduce symptoms of stress and anxiety.

The study, conducted in partnership with the University of the Sunshine Coast, assessed the effects of the Mediterranean diet on mental health among 294 older Australians (aged 60+), finding that it reduced the severity of anxiety and stress regardless of age, gender, sleep and mass index body (BMI).

In addition, the researchers found that specific dietary elements—fruits, nuts, legumes, and low consumption of sugary drinks (less than 250 ml per day)—reduced the severity of anxiety and stress.

Globally, anxiety is the most common mental disorder, affecting more than 301 million people. In Australia, one in four people will experience anxiety in their lifetime.

Leading nutritionist and UniSA researcher Dr Evangelina Mantzioris says the Mediterranean diet can play a significant role in improving mental health and quality of life.

“Globally, we are facing an unprecedented aging population, but despite this longevity, many people continue to suffer from health and well-being problems,” says Dr Mantzioris.

"Lifestyle behaviors, including diet quality, are receiving increasing attention as modifiable risk factors for poor mental health, and the Mediterranean diet is recommended to reduce the risk of chronic disease and support healthy aging.

"In this study, we showed that when older adults follow a Mediterranean diet, their symptoms of stress and anxiety are reduced—and this happens regardless of their age, gender, body mass index, or how much sleep and exercise they get.

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"This is a big plus for the Mediterranean diet - with a relatively simple lifestyle change, people can significantly improve their stress and anxiety levels - who wouldn't want to try it."

The Mediterranean diet includes plenty of fresh fruits and vegetables, whole grains and seeds, nuts, legumes and olive oil. Fish and seafood should be included in the diet at least twice a week, while dairy products and lean proteins can be consumed in small portions daily. The diet encourages limited consumption of red meat and processed foods.