Summary: The Mediterranean diet can reduce symptoms of stress and anxiety in older adults. The study, involving 294 Australians aged 60+, found significant mental health benefits from consuming fruits, nuts, legumes, and minimizing sugar-sweetened drinks.
These benefits were independent of age, gender, sleep, and BMI. The Mediterranean diet is an effective, easy lifestyle change to improve mental well-being.
Key Facts:
- Mental Health Boost: The Mediterranean diet reduces anxiety and stress in older adults.
- Key Components: Fruits, nuts, legumes, and low sugar intake are crucial.
- Independent Benefits: Effects seen regardless of age, gender, sleep, and BMI.
Source: University of South Australia
It’s no secret that the Mediterranean diet is good for your health. Already recommended to reduce the risks of bowel cancer, heart disease, and dementia, new research from the University of South Australia published in the journal Nutrients shows that the Mediterranean diet can also reduce symptoms of stress and anxiety.
Conducted in partnership with the University of the Sunshine Coast, researchers assessed the impact of a Mediterranean diet on mental health among 294 older Australians (aged 60+) finding that it reduced the severity of anxiety and stress, independent of age, gender, sleep, and BMI.
Additionally, they identified that specific elements of the diet—fruit, nuts, legumes, and a low consumption of sugar-sweetened drinks (less than 250 mL per day)—reduced the severity of anxiety and stress.
Globally, anxiety is the most common mental health disorder affecting more than 301 million people. In Australia, 1 in 4 people will experience anxiety during their lifetime.
Leading dietitian and UniSA researcher Dr. Evangeline Mantzioris says that the Mediterranean diet can play a significant role in improving mental health and quality of life.
“Globally, we’re facing an unprecedented aging population, yet despite this longevity, many people continue to struggle with their health and well-being,” Dr. Mantzioris says.
“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.
“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.
“It’s a big tick for the Mediterranean diet—through a relatively easy lifestyle change, people can markedly improve their stress and anxiety levels—who wouldn’t want to give it a go.”
A Mediterranean diet includes plenty of fresh fruit and vegetables, wholegrains and seeds, nuts, legumes, and olive oil. Fish and seafood should be incorporated at least twice a week, while dairy and lean proteins can be eaten daily in smaller portions. The diet encourages infrequent consumption of red meats and processed foods.
About this diet and mental health research news
Author: Evangeline Mantzioris
Source: University of South Australia
Contact: Evangeline Mantzioris – University of South Australia
Image: The image is credited to Neuroscience News
Original Research: Open access.
“Adherence to a Mediterranean Diet Is Inversely Associated with Anxiety and Stress but Not Depression: A Cross-Sectional Analysis of Community-Dwelling Older Australians” by Evangeline Mantzioris et al. Nutrients
Abstract
Adherence to a Mediterranean Diet Is Inversely Associated with Anxiety and Stress but Not Depression: A Cross-Sectional Analysis of Community-Dwelling Older Australians
Diet quality may be an important modifiable risk factor for mental health disorders. However, these findings have been inconsistent, particularly in older adults.
We explored the independent associations between adherence to a Mediterranean diet (MedDiet) and severity of symptoms related to depression, anxiety and stress in older adults from Australia.
This was a cross-sectional analysis of older Australians ≥ 60 years. MedDiet adherence was assessed using the Mediterranean Diet Adherence Screener (MEDAS), and the Depression, Anxiety and Stress Scale (DASS−21) was used to assess the severity of negative emotional symptoms.
A total of n = 294 participants were included in the final analyses (70.4 ± 6.2 years). Adherence to a MedDiet was inversely associated with the severity of anxiety symptoms (β = −0.118; CI: −0.761, −0.012; p = 0.043) independent of age, gender, BMI, physical activity, sleep, cognitive risk and ability to perform activities of daily living.
Furthermore, MedDiet adherence was inversely associated with symptoms of stress (β = −0.151; CI: −0.680, −0.073; p = 0.015) independent of age, gender, BMI, physical activity and sleep.
However, no relationship between MedDiet adherence and depressive symptoms was observed. We showed that adherence to a MedDiet is inversely associated with the severity of symptoms related to anxiety and stress but not depression.
Exploring these findings with the use of longitudinal analyses and robust clinical trials are needed to better elucidate these findings in older adults.
Rachel Carter is a health and wellness expert dedicated to helping readers lead healthier lives. With a background in nutrition, she offers evidence-based advice on fitness, nutrition, and mental well-being.
