Mediterranean Diet for Mood
How the Mediterranean Diet can boost mood and ease depression
The Mediterranean diet (MD) is a flexible, satisfying way of eating that emphasizes whole, plant-based foods and healthy fats. Known as one of the world’s healthiest dietary patterns, recent research even suggests that the MD can help improve mood and reduce depressive symptoms!
Unlike typical “diets,” the MD isn’t about strict rules or counting calories. Instead, it’s about balance, flavor, and enjoying foods that fuel both body and mind.
The MD is comprised mainly of:
Healthy Fats: Think essential Omega-3s and monounsaturated fats, especially from extra virgin olive oil (EVOO) and fish..
Antioxidant-Rich Polyphenols: Found in EVOO, dark chocolate, berries, tea, herbs, and red wine.
Vitamins in Whole Foods: Real foods provide more complete nutrition compared to many supplements.
Fiber for a Healthy Gut: Essential for gut health, feeding beneficial bacteria to support digestion and immunity.
In general, focus on eating:
Plenty of veggies, fruits, legumes (beans, nuts), and seeds.
Incorporate whole grains like whole-wheat bread and brown rice.
Lots of EVOO as a primary healthy fat.
Enjoy fish, especially those rich in Omega-3s.
Have natural cheese and yogurt in moderation.
Limit red meat; opt for poultry, fish, or plant proteins.
Cut back on sweets, sugary drinks, and butter.
Moderate wine with meals is fine (but there’s no need to start if you don’t already drink).
Why the MD Works:
Limits Saturated and Trans Fats: Keeping these low helps manage LDL cholesterol and reduces artery plaque and inflammation.
Promotes Healthy Fats: Omega-3s support brain health, good cholesterol levels, and reduce inflammation.
Limits Sodium: Lower sodium helps keep blood pressure in check, reducing risks of heart disease and stroke.
Reduces Refined Carbs and Sugar: Prevents blood sugar spikes and cuts out empty calories.
Packed with Fiber and Antioxidants: These help stabilize blood sugar, reduce inflammation, and protect against certain cancers by fighting free radicals.
Other Big Benefits:
• Reduces risk of heart disease, heart attack, and stroke.
• Helps maintain a healthy weight.
• Supports balanced blood sugar, blood pressure, and cholesterol.
• Lowers risk of metabolic syndrome.
• Encourages a healthy gut microbiome.
• Reduces risk of some cancers.
• Slows cognitive decline with age.
• Promotes longevity and overall wellness.
The Mediterranean Diet is all about enjoying delicious, nourishing foods that make you feel good and support long-term health. Enjoy every bite!
Omega 3s for Mood
There is a growing body of literature indicating that omega-3 polyunsaturated fatty acids (omega-3 PUFAs) can be effective in improving symptoms of depression. Omega-3s are essential to carry out metabolic processes. They have well known benefits for heart health and brain function.
Although it is unclear how Omega-3s might improve depressive symptoms some researchers have suggested it may be related to their effects on serotonin and serotonin receptors in the brain. They may also improve symptoms through their anti-inflammatory effects.
Because we cannot produce our own supply, it is necessary to get Omega-3s from our diet.
Foods rich in Omega-3s:
Salmon
Mackerel
Tuna
Herring
Sardines
Food with Omega-3 (but in smaller amounts that fish):
Grass-fed beef
Edamame
Walnuts
Chia seeds
You may consider taking a fish oil supplement if you’ve experienced a mild decline in brain function or struggle with depression, especially if fish is not a regular part of your diet. Look for one with an EPA:DHA ratio of 2:1. I recommend a dose of 1000-2000 mg daily but always consult with your provider.
The Gut-Brain Connection
The gut-brain axis or connection- The gut, sometimes referred to as the “second brain” is transforming medicine’s understanding of health, digestion, and mood. The gut-brain axis refers to the two-way communication between the microbiota in the GI tract with the nervous system.
Studies have revealed the species of bacteria in depressed people differ from those without. Certain bacteria can increase levels of GABA in the brain, which may help relieve depressive symptoms.
The good news is you are capable of changing your microbiome and fix gut/related depression. If you suspect this may be the case with you, how do you reset your gut microbiome?
Increase the probiotics and prebiotics in your diet.
Probiotic-rich foods:
Yogurt (with active cultures)
Kimchi
Miso
Kefir
Kombucha
Buttermilk
Some cheeses: cheddar, mozzarella, gouda
Prebiotics are needed to provide food for the microbiomes
Prebiotic-rich foods:
Onions
Garlic
Asparagus
Leeks
Legumes
Oats
Banana
Berries
Food and Mood
How much does our diet really impact our overall health, including how we feel both physically and emotionally? While most of us know that eating a balanced, nutritious diet is beneficial, the extent of its impact on our well-being might surprise you. Can dietary changes alter symptoms or even the trajectory of a diagnosis? In many cases, yes.
The connection between nutrition and health is powerful. What we eat plays a crucial role in how effectively our bodies fight disease, regulate hormone levels, and even influence gene expression. This connection between what we eat and how we feel is powerful. But this relationship works both ways: Eating well can enhance our mental and emotional health, but when we’re not feeling our best, poor eating habits can perpetuate a harmful cycle, making it harder to regain balance.
In short, what we put on our plate can have a transformative impact on our health—both physically and emotionally. That said, my goal is not to downplay the importance of psychotherapy and medications in the nuanced care of mental health. Food is not a panacea for mental health conditions, nor is it a remedy for serious symptoms, which can be life-threatening.
It’s essential to integrate other wellness strategies, such as mindfulness, movement, and quality sleep, into your routine. By being mindful of your nutrition and working collaboratively with your mental health provider, you can further support your overall well-being. My aim is to provide you with evidence on how food influences mental health in various ways, empowering you to make informed choices for better mental and emotional health.