The Mental Health Benefits of the MD Diet
You are what you eat, so they say. For ages, people have been told to eat healthy and have adhered to a variety of different diets for health reasons, most often for weight loss and maintaining an ideal weight. Lifestyle habits such as diet, physical exercise and sleep all affect mental and physical health and poor lifestyle habits can trigger mental health problems. Since COVID-19, the numbers of individuals with anxiety and depressive signs has increased. New and safe effective therapies are needed to reduce the incidence of mental health problems. It turns out the MD diet; the Mediterranean diet has a whole range of health benefits across diverse geographical settings, getting a lot of support by research studies.
This largely plant-based, high quality fat content diet encourages the consumption of seasonal and local produce. In particular, a higher daily intake of vegetables, fruits, olive oil, traditional sauces containing olive oil, tomato and garlic, is associated with reduced signs of depression. Fifteen studies support this. The MD Diet combined with physical exercise was even more effective. It is considered to be one of the healthiest cuisines in the world with reported mental health benefits, particularly lowering stress or perceived stress and anxiety levels and also depression levels in affected individuals. The MD diet is based on a low quantity of fat oils and higher levels of vegetable oils very common to Greece and the South of Italy. The MD Diet Pyramid recommendation is a diet that consists of olive oil, fish, vegetables and bread and cereals (6 servings) as well as eggs, legumes and nuts (3 servings). Olive oil must be present at every meal as well as vegetables, fruits, fish, legumes, cereal, and bread. There is a moderate intake of dairy products, a low consumption of red meat, and a moderate consumption of wine with a meal.
The MD Diet is low in animal fats, as well as saturated fats and has elevated levels of antioxidants as well as fiber and monounsaturated fats. It also has anti-inflammatory properties and supports gut health. There is also a healthy amount of omega 3 and omega 6 fatty acids as well as phytosterols that affect cholesterol levels enhancing heart health preventing strokes and heart attacks. Probiotics are also present, supporting gut health, helping with digestion, and enhancing the immune system allowing for neurotransmitter production. This contributes to the positive effects on both mental and physical health. According to the PREDIMED study, that focuses on prevention through a mediterranean diet, the MD Diet has positive long-term effects on cardiovascular health and other health problems. These findings were based on a 2013 study with participants of the study assigned to a MD Diet with the addition of olive oil and nuts vs. a control group.
According to an Italian study group implemented in 2020, named the PREDI-DEP the MD DIET supplemented with olive oil or nuts prevented the risk of relapse in depressed participants. Findings were based on a 2 year follow up. These findings support that the MD Diet helps lower depressive symptoms in those that suffer from major depression.
In a study involving roughly 17 000 participants that took place in Italy, Spain, the USA, and other European Union countries, as well as Australia that looked at the effects of the MD Diet and its health impact on various different health issues the MD Diet was found to have improved effects on overall Mental Health and Quality of Life. The study looked at various health issues and populations such as healthy individuals, the elderly, pregnant and post-menopausal women, cardiovascular diseases, Type 2 Diabetes, Metabolic Syndrome, cancer and last but not least, mental health. For the purposes of this article, I will focus on the studies involving mental health. This MD Diet was supplemented with fish oil on 152 participants reporting depressive symptoms. The participants learned how to cook an MD Diet for 3 months and also took fish oil supplements for 6 months. The MD group, when assessed, reported a lower level of depressive symptoms and an improvement in their Quality of Life on the state of their mental health. The study conducted by Parletta et al. found that adhering to an MD Diet led to a lower incidence of depression symptoms, as well as eating more nuts and vegetables. Mental Health and Quality of life improved significantly following the MD Diet as well as eating more nuts and vegetables. Higher intake of omega-3 and lower intake of omega-6 was also a factor. Mental health was found to improve.
In another study by Jacka et al, the MD Diet group was compared to a social support group for the reduction of major depressive symptoms. They were both observed for 12 weeks. The MD group showed greater improvement than the social support group. The Montgomery Asberg Depression Rating Scale (MADRS) was used to assess the participants.
Both studies suggest that there are important benefits in following a MD Diet with lower levels of depression in the long term and remission rates. MD also reduces cardiovascular problems by 30%. It also improves Type 2 Diabetes, metabolic disorders, as well as improving the risk of cancer identified with certain biochemical markers. A diet high in polyphenols, fibers, extra virgin olive oil (EVOO), and nuts may greatly reduce oxidative biochemical processes that greatly affect health outcomes.
These two recent clinical trials on MD and Mental Health are important for validating the benefits of the MD Diet on health and well-being long known anecdotally and passed down through word of mouth to have many benefits. These clinical trials help to underscore the importance of a healthy diet such as the MD Diet to enhance and improve one’s overall quality of life and mental health. The findings show improvements in depressive symptoms and rates of remission.
Individuals who follow an MD Diet also score higher on resilience tests, indicating their ability to handle stress and recover from setbacks. Women show signs of a higher connection to an MD Diet and resilience scores. The long-term benefits show lower levels of stress, anxiety, and mortality. In a longitudinal study of 25 years, a high MD Diet showed a decrease in mortality risk by 23%. It also boosts the ability to recover from stress more quickly. In addition, it helps protect against burnout. Improvements will begin to show within weeks of using this diet. Start replacing your meat with beans and replacing your butter with olive oil (EVOO). It is that simple to begin this new practice.
The MD Diet complements other forms of therapy to improve overall quality of life and well-being. A plan that possibly involves medication, if your medical doctor feels it’s necessary, therapy with a qualified therapist, a physical exercise program and plenty of rest all work synergistically to improve and reduce signs of depression and lower the risk of a relapse. Include the MD Diet as part of a holistic approach to managing the signs and discomfort of anxiety and depression.
The MD diet is based on a low quantity of fat oils and higher levels of vegetable oils very common to Greece and the South of Italy.
