Because it’s rich in antioxidants and anti-inflammatory elements, the Mediterranean diet is often regarded as the healthiest diet and is one of the most researched nutritional approaches. A growing body of evidence indicates that this diet brings many benefits to both physical and mental health.

Depression is linked to a reduced quality of life and has a big impact on the world’s economy and society. Diet is one of the many interventions tried for improving the quality of life in depression.

Read below the benefits of the Mediterranean diet in depression.

The Mediterranean Diet

The Mediterranean diet promotes eating lots of veggies, fruits, nuts, seeds, whole grains, dairy, olive oil, fish, and fresh seafood. It advises limiting red and processed meats. Researchers have thoroughly studied how this diet relates to various health conditions. 

Mediterranean Diet and Depression

While observational evidence suggests that people who follow the Mediterranean diet have a lower risk of developing depression, there have been only a few experimental trials. These trials indicate that the Mediterranean diet can also be beneficial in treating active major depressive disorder.

The results of a trial done by Jessica Bayes et al. showed that young males experiencing depression were able to make significant improvements in their diet quality with the help of a clinical nutritionist over a short period. These dietary changes resulted in noticeable improvements in depressive symptoms, without any observed side effects. Additionally, the group following the Mediterranean diet showed significant increases in both physical and psychological health aspects, as well as an overall improvement in quality of life compared to the control group.

Older Age

Late-life depression refers to a significant episode of depression that occurs in individuals after the age of 65. Its occurrence becomes more common as people get older, affecting around 7.2% of individuals who are 75 years old or older, on average.

MEDIS study by Maria F. Masana et al. found that sticking to this diet helps older adults in the Mediterranean area by reducing depressive symptoms. Also, regularly drinking tea appears to be linked to lower levels of depression. 

Read more about the Mediterranean principles here.

A study by Weiyao Yin and colleagues found that Swedish women who stuck to the diet in middle age had a reduced risk of experiencing depression in later stages of life.

Pregnancy Stress and the Mediterranean Diet

When pregnant mothers experience physical and emotional stress, like obesity and depression, it can negatively affect both the health of the mother and the child.

A study by Sarah Gonzalez-Nahm et al. discovered that following a Mediterranean-style diet around the time of conception seems to provide health benefits for both mothers and their unborn children, both mentally and physically.

Postpartum Depression

Globally, around 10 to 15% of women experience depression in the postpartum period. Postpartum depression usually starts between the 4th and 6th week after giving birth and is recognized as a significant public health issue.

Eating more in line with the Mediterranean diet, especially having more fruits and less meat, was linked to fewer symptoms and lower chances of experiencing postpartum depression. This was found by Marta Flor-Alemany et al. in their study.

Obesity and Metabolic Syndrome

The link between depression and obesity is stronger than what would be expected by chance, as found in a study by Rhee et al. in 2014. 

Metabolic syndrome (MetS) is a combination of risk factors such as abdominal or visceral obesity, hypertension, dyslipidemia, and glucose dysregulation. In both obesity and depression, MetS is quite common, and various studies have suggested a mutual relationship between depression and MetS.

In their study, M. García-Toro and colleagues discovered that people who had both obesity and MetS at the start of the study were clearly more likely to end up with a worse type of depression one year later. Also, not following the Mediterranean diet didn’t make the depression outlook worse one year later.

Menopausal Health

Menopause is a natural biological process that marks the end of a woman’s menstrual cycles and fertility. It is a normal part of aging and usually occurs in women in their late 40s or early 50s. During menopause, the ovaries gradually decrease their production of estrogen and progesterone, leading to the cessation of menstrual periods. This transition is often accompanied by various symptoms such as hot flashes, night sweats, mood swings, and changes in sleep patterns.

Antonio Cano and colleagues stated that the Mediterranean diet when followed properly can improve mood and symptoms of depression in peri- and post-menopausal women. 

Summary

In the last decade, there has been a growing focus on researching the role of diet, especially the Mediterranean diet, in the development of mental disorders. Many studies have found positive impacts in various groups. However, studying the impact of the diet on health and mental well-being faces challenges like accurately measuring dietary habits, dealing with diverse populations, and comparing clinical and non-clinical conditions that might benefit from dietary interventions.

References:

1. 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. The American Journal of Clinical Nutrition, 116(2), 572–580. doi:10.1093/ajcn/nqac106 
2. Cano, A., Marshall, S., Zolfaroli, I., Bitzer, J., Ceausu, I., Chedraui, P., … Rees, M. (2020). The Mediterranean diet and Menopausal Health: An emas position statement. Maturitas, 139, 90–97. doi:10.1016/j.maturitas.2020.07.001 
3. García-Toro, M., Vicens-Pons, E., Gili, M., Roca, M., Serrano-Ripoll, M. J., Vives, M., … Oliván-Blázquez, B. (2016a). Obesity, metabolic syndrome and Mediterranean diet: Impact on Depression outcome. Journal of Affective Disorders, 194, 105–108. doi:10.1016/j.jad.2015.12.064 
4. García-Toro, M., Vicens-Pons, E., Gili, M., Roca, M., Serrano-Ripoll, M. J., Vives, M., … Oliván-Blázquez, B. (2016b). Obesity, metabolic syndrome and Mediterranean diet: Impact on Depression outcome. Journal of Affective Disorders, 194, 105–108. doi:10.1016/j.jad.2015.12.064 
5. Gonzalez-Nahm, S., Marchesoni, J., Maity, A., Maguire, R. L., House, J. S., Tucker, R., … Hoyo, C. (2022). Maternal Mediterranean diet adherence and its associations with maternal prenatal stressors and child growth. Current Developments in Nutrition, 6(11). doi:10.1093/cdn/nzac146 
6. Masana, M. F., Haro, J. M., Mariolis, A., Piscopo, S., Valacchi, G., Bountziouka, V., … Panagiotakos, D. B. (2018). Mediterranean diet and depression among older individuals: The multinational MEDIS study. Experimental Gerontology, 110, 67–72. doi:10.1016/j.exger.2018.05.012 
7. Rudzińska, A., Perera, I., Gryglewska, B., Gąsowski, J., & Piotrowicz, K. (2023). Can the Mediterranean diet decrease the risk of depression in older persons – A systematic review. Psychiatria Polska, 57(2), 339–354. doi:10.12740/pp/onlinefirst/140465 
8. Yin, W., Löf, M., Chen, R., Hultman, C. M., Fang, F., & Sandin, S. (2021). Mediterranean diet and depression: A population-based Cohort Study. International Journal of Behavioral Nutrition and Physical Activity, 18(1). doi:10.1186/s12966-021-01227-3