Research has confirmed the benefits of the Mediterranean diet as a crucial part of a healthy lifestyle, acting as a form of preventative medicine.

But recent studies show that it may also alleviate clinical depression—specifically in young men.

 

What is it?

As suggested by its name, the Mediterranean diet consists of plant foods commonly found along the Mediterranean Sea and healthy sources of fat such as olive oil, nuts, seeds, and fish rich in omega-3 fatty acids.

 Mediterranean diet for heart health. Mayo Clinic. 2022.

 

Poultry, beef, and other types of meat are eaten in moderation under the diet, and large quantities of refined sugar are avoided. It instead prioritizes natural sugars found in fresh, coastal fruits, as well as building meals around vegetables, beans, and whole grains.

Although avoiding highly processed food is irrefutably healthy,

Elizabeth L, Machado P, Zinöcker M, Baker P, Lawrence M; Ultra-processed foods and Health Outcomes: A narrative review. Nutrients.

recent studies have shown this way of eating has mental health benefits as well—particularly in improving depression.

 

 

 A study with promising results

Seventy-two men aged 18–25 participated in a 12-week, randomized control trial to see if a Mediterranean diet reduced scores of moderate to severe depression.

Bayes J, Schloss J, Sibbritt D. 2022. The effect of a Mediterranean diet on the symptoms of depression in young males (the “AMMEND: A Mediterranean Diet in MEN with Depression” study): a randomized controlled trial. Br J Nutr. 2021;126(5):730–737.

Befriending therapy was chosen for the control group and study assessments were taken at the beginning, end, and week 6 benchmark.

 

Participants’ adherence to the diet was measured by the Mediterranean Diet Adherence Score. Depression levels were measured through the Beck Depression Inventory Scale (BDI-II) and quality of life (QoL).

Results showed that those strictly adhering to the Mediterranean diet reported improved scores with respect to both QoL and BDI-II compared to the befriending group by the end of the 12-week study.

 

Recommending this diet

There’s a curious link between diet and mental health, and recent research on the Mediterranean diet may be a bellwether for potential change in the way physicians treat depression and other mental health issues. Such nutritional modifications may be even more pertinent as of recent, with depression remaining a pressing issue in the wake of COVID-19.

Claire Sexton, DPhil and senior director of Scientific Programs at the Alzheimer’s Association, agreed that in addition to preventing depression, prescribing the Mediterranean diet can promote healthy brain function as we age.

Salomon Huggins, Sheryl, Lawler, Moira. 8 Scientific Health Benefits of the Mediterranean Diet. Accessed June 17, 2022.

 

“There is encouraging evidence that a higher adherence to a Mediterranean diet is associated with improving cognition, slowing cognitive decline, or reducing the conversion to Alzheimer’s disease,” Sexton said.

Generally speaking, it is best to eat a heart-healthy diet low in saturated fats and high in vegetables and fruits.

Sexton also notes that other healthy habits are key to maximizing longevity.