Can Mediterranean Diet Help Ward-off Depression

Updated at: Jan 23, 2019
Can Mediterranean Diet Help Ward-off Depression

Have you been depressed lately? Don’t worry, a new study has suggested that a Mediterranean diet can help ward off depression. 

Arushi Bidhuri
Healthy DietWritten by: Arushi BidhuriPublished at: Jan 23, 2019

Have you been depressed lately? Don’t worry, a new study has suggested that a Mediterranean diet can help ward off depression. 

Mediterranean diet is an amalgamation of fruits, vegetables and whole grains. It restricts the intake of unhealthy fats and provides adequate fibre and antioxidants. It incorporates a high amount of monounsaturated and polyunsaturated fats, fibre and antioxidants. It improves an individual’s overall health. 

The Study 

A collective study was done by a team of researchers from different countries including London, France, Australia and Spain. According to the study, this diet cuts depression risk by reducing inflammation. 

A total of 41 studies were identified, which assess people’s diet and depression symptoms. Based on the result, people eating a Mediterranean diet were 33 percent less likely to get depression symptoms. 

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Symptoms of Depression 

Depression is a mental condition in which an individual has an abnormal function and an imbalance of brain chemicals. Signs and symptoms of depression can vary from one person to another and it can affect your thinking, physical behaviour well-being. Some of the symptoms of depression include: 

  • Feeling low or helpless continuously 
  • Loss of interest in daily activities
  • Change in appetite 
  • Sudden weight loss or weight gain 
  • Insomnia 
  • Feeling irritable or restless 
  • Avoiding social events with family and friends 
  • Feeling tired and exhausted all the time 
  • Inability to concentrate 
  • Headaches 
  • Backache 
  • Trouble in making decisions 
  • Joint or stomach pain 

Other Benefits of the Mediterranean Diet 

Apart from fighting depression, there are many health benefits of a Mediterranean diet including: 

Prevent Cognitive Decline 

Mediterranean diet contains a lot of healthy fats which are beneficial for the brain. It can help boost brain power and prevent dementia. It can also prevent cognitive decline. 

Reduce the Risk of Cardiovascular Disease 

Mediterranean diet can reduce the chances of developing heart diseases, according to various studies. It reduces the risk of coronary heart disease, stroke and myocardial infarction (heart attack). This is due to the fact that eating a Mediterranean diet keep your blood pressure and cholesterol in control. 

Control Blood Sugar Levels 

Mediterranean diet prevents type 2 diabetes by improving blood sugar control and cardiovascular risk in those who already suffer from it. 

Also read: 6 Unexpected Reasons You are Not Losing Belly Fat

Strengthen Bones 

A study has found that Mediterranean diet can help prevent osteoporosis, while another study has suggested that olive oil used in the high nutritious diet can preserve bone density. 

Prevents Cancer 

Mediterranean diet can help fight off cancer. Mediterranean diet protects a person from prostate cancer, throat cancer, liver cancer, breast cancer and gastric cancer.

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