Mediterranean diet reduces stress and anxiety symptoms, study reveals

20 May 2024 --- New research suggests that the Mediterranean diet may boost mental health and help relieve stress. This adds a new element to a diet that has been shown to have cardiometabolic and weight management benefits, along with being able to reduce the risk of developing bowel cancer and dementia. Additionally, the study's authors say it could represent a new option for the relief from anxiety and stress related symptoms.

Published in Nutrients, the study, which involved 294 participants aged 60 and above, reveals that following a Mediterranean diet is associated with a decrease in the severity of anxiety and stress, regardless of factors such as age, gender, sleep patterns and body mass index (BMI).

“Globally, we’re facing an unprecedented aging population, yet despite this longevity, many people continue to struggle with their health and well-being,” says co-author of the study and researcher at the University of South Australia, Dr. Evangeline Mantzioris

“Lifestyle behaviors, including diet quality, are gaining more attention as modifiable risk factors for poor mental health, with the Mediterranean diet endorsed for reducing chronic disease risk and supporting healthy aging.”

Specific benefits
The study identifies specific components of the Mediterranean diet — such as fruit, nuts, legumes and limited consumption of sugar-sweetened beverages — as particularly effective in reducing anxiety and stress levels.

The study also notes that anxiety is a prevalent mental health disorder globally, affecting more than 301 million people. Moreover, in Australia, research shows that one in four individuals will experience anxiety at some point in their lives. With mental health concerns on the rise, finding effective strategies for managing stress and anxiety is crucial.

Mantzioris emphasizes the significant role the Mediterranean diet can have in improving mental health and overall quality of life.

“In this study, we showed that when older people adhered to a Mediterranean diet, their symptoms of stress and anxiety declined — and that this occurred regardless of their age, gender, BMI or how much sleep and exercise they were getting,” she explains.

Components of the diet
According to the study, the Mediterranean diet is characterized by an abundance of fresh fruits and vegetables, whole grains, nuts, legumes and olive oil. The diet also includes regular consumption of fish and seafood and can help offer a holistic approach to nutrition.

It also emphasizes infrequent consumption of red meat and processed foods, prioritizes nutrient-rich foods and incorporates healthy fats, lean proteins and complex carbohydrates.

“It’s a big tick for the Mediterranean diet,” Mantzioris concludes. “Through a relatively easy lifestyle change, people can markedly improve their stress and anxiety levels — who wouldn’t want to give it a go.”

Edited by William Bradford Nichols