This Diet Can Have a Direct Impact On Your Overall Mood

Yes, food can play a role in your mental health. And here’s how to make it better.

by Rachel Linder

Most of us have probably heard the saying: you are what you eat. When it comes to mental health, what you’re putting into your body could actually have a direct impact on how you’re feeling day-to-day. In other words, that saying is true. There are foods that are known to make you tired as well as foods that completely energize you. But, why look at specific foods when you can pick an entire diet that will help you feel your best when it comes to overall mood.

Recent studies show the direct influence that the Mediterranean diet can have on your overall mood. Why? Mostly because the diet consists of a variety of healthy options including fruits, vegetables, low-fat dairy, fish, eggs, whole grains, legumes, and lean meats like chicken. It’s also important to note the foods that this diet leaves out, like processed foods, fried foods, and foods filled with refined sugars.

There have been many recent studies that have shown exactly how successful this diet could be in improving overall mood, especially in those who suffer from depression. A 2019 study published in PLOS ONE found that in a randomized controlled trial of young adults with depressive symptoms, those with who ate the healthy Mediterranean diet self-reported significantly lower depression symptoms than those in the control group—their depression “scores” went from “moderate” to “normal”. Not to mention, these individuals also reported lower levels of stress and anxiety. Interestingly, too, these lower symptoms were even reported in a follow-up call three months after the study had been completed. Talk about groundbreaking when it comes to helping individuals suffering from depression.

A meta-analysis of 21 studies spanning 10 countries—yes, the correlation between the diet and mental health has been investigated a lot—found similar benefits. Not only did the analysis find that a Mediterranean dietary pattern was correlated to a lower risk of depression, but researchers also determined that the opposite diet, one packed with processed meat, refined grains, sweets, high-fat diary, and low intakes of fruits and vegetables was associated with an increased risk of depression. These findings are incredibly eye-opening, as they show us not only what to eat to improve your mood, but also what not to eat.

The positives of the Mediterrnean Diet don’t stop with mental health. The Harvard Health Blog explains all of the physical health benefits that this diet can have on your body as well. So, if you’re looking to make a change that will impact your body and mind, the Mediterranean Diet is the one to try.

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