Does The Mediterranean Diet Help Depression?

No one wants to experience the disabling symptoms of depression; but many people do. Estimates are that fifteen to twenty percent of adults will experience a bout of depression at some point in their lifetime. Adults aren’t the only ones affected by this disorder. Depression is increasingly common in children and teens and the effects often carry over into adulthood. One cause of depression appears to be an imbalance of neurotransmitters in the brain, and the fact that it occurs more commonly in certain families suggests a genetic component. Because depression has a biochemical basis, some experts believe that diet plays a key role in whether or not a person develops it; but what type of diet? A new study shows that eating a Mediterranean diet may help to prevent depression.

Does the Mediterranean Diet Decrease the Risk of Depression?

In a study published in Archives of General Psychiatry, researchers found that people who ate a Mediterranean diet had a lower risk of developing the disabling symptoms of depression. By questioning over 10,000 subjects about their diet habits and following them for 4.4 years, they found that those who followed a Mediterranean diet most closely were less like to be diagnosed with depression than those who didn’t. In fact, those who adhered to a Mediterranean diet most closely reduced their risk of depression by up to thirty percent. This is good news for people who may be at high risk for developing depression due to a strong family history.

What’s So Special About the Mediterranean Diet?

The Mediterranean diet has grown in popularity recently as more people discover the benefits this diet has to offer. Studies have shown that a Mediterranean diet may not only help with depression prevention, but may also lower the risk of heart disease, high blood pressure, diabetes, and Alzheimer’s disease – some of the most common diseases experienced by Americans.

What Can You Eat?

The Mediterranean diet emphasizes fresh fruits and vegetables, whole grains, nuts, and small amounts of fish. Olive oil is used as the primary source of fat and moderate amounts of red wine are often consumed with meals. The Mediterranean diet de-emphasizes meat – particularly red meat – and is light on packaged and processed foods.

Why Might a Mediterranean Diet Reduce the Risk of Depression?

The exact mechanism by which a Mediterranean reduces the risk of depression isn’t clear. The emphasis on healthy fats, particularly olive oil and omega-3’s, may contribute to healthier levels of neurotransmitters and chemicals that are associated with brain function and mood. The Mediterranean diet is also rich in antioxidants which are thought to play a role in brain health by offsetting free radical damage to nerve cells. It’s been observed that rates of psychiatric illness are lower in areas where a Mediterranean diet is the standard.

The Bottom Line

Certainly the Mediterranean diet with its emphasis on fruits, vegetables, whole grains, and heart-healthy fats is a positive when it comes to overall health. It seems plausible that following this type of diet might reduce the risk of depression. So, discover the many delicious foods that make up the Mediterranean diet and eat them for health and for happiness.