New Report Links Olive Oil Fuelled Mediterranean Lifestyle With Mental Calm
Summary
- New research has provided further evidence that The Mediterranean Diet with Extra Virgin Olive Oil at its heart can reduce anxiety and counter stress.
- The essential nutrients in extra virgin olive oil play a pivotal role in brain health, helping to regulate mood and reduce stress hormones.
- Extra virgin olive oil’s ability to combat oxidative stress and inflammation directly correlates with brain health, reducing the risk of cognitive decline and mood disorders like anxiety.
Contents
- Latest Study Supports Power Of Mediterranean Diet For Reduced Stress
- Benefits of Mediterranean Diet And Olive Oil To Counter Anxiety
- Extra Virgin Olive Oil : A Natural Remedy For Our Fast Paced Lives
- Extra Virgin Olive Oil and Brain Health
- Incorporating the Mediterranean Diet into Daily Life
Latest Study Supports Power Of Mediterranean Diet For Reduced Stress
Adhering to the Mediterranean Diet, including the use of extra virgin olive as a healthy fat can help you lower anxiety and stress, according to a new study.
New research, from Binghamton University, State University of New York offers potential relief to many of us who are under high stress, by following a Mediterranean diet — rich in extra virgin olive oil, fruits and veggies, nuts and legumes.
The research, summarised in MSN.com, compared the Mediterranean diet versus the traditional Western diet to understand how diet influences stress.
“Stress can be a precursor to mental distress,” said Lina Begdache, Associate Professor of health and wellness studies, adding that the findings show people can lower their perception of how much stress they can tolerate by following a Mediterranean diet.
Begdache said the study, published in Nutrition and Health, “demonstrated that the Mediterranean diet lowers mental distress”. It “may be associated with a decrease in the negative components of perceived stress and an improvement in its positive attributes.”
Benefits of Mediterranean Diet And Olive Oil To Counter Anxiety
The Mediterranean diet is plant-based with healthy fats. It is rich in wholegrains, vegetables, fruit, legumes, nuts, and extra virgin olive oil; moderate in fish/shellfish; low to moderate in wine; and low in red/processed meats, dairy products, animal fat, and processed foods.
In direct contrast, the Western diet is known for its high concentration of high-glycemic and low-quality processed foods. To assess the levels of perceived stress, the team conducted a survey of over 1,500 people. Machine learning model decoded the results to show that “consuming components of the Mediterranean diet is associated with lower levels of perceived stress and mental distress”
On the other hand eating “Western dietary components is correlated with perceived stress and mental distress”. In addition to mental health risk, western diet — rich in high sugar, salt and fat — is also known for its bad effects on health. Research has shown it to contribute to the globally rising risk of non-communicable diseases like obesity, diabetes, hypertension and cancers.
The findings follow another recent study, published in the journal Heart, which linked The Mediterranean Diet and incident risk of cardiovascular disease CVD and death. Focusing especially on women, the study showed that a Mediterranean diet can boost your heart health and lower the risk of heart disease and death by nearly 25 per cent.
The Mediterranean diet, characterized by an abundance of fruits, vegetables, whole grains, and healthy fats, offers a powerful way to nourish both body and mind. The diet’s emphasis on fresh produce ensures that followers receive a plethora of vitamins and minerals. These essential nutrients play a pivotal role in brain health, helping to regulate mood and reduce stress hormones.
Adopting the Mediterranean diet isn’t just about what you eat; it’s also about fostering a lifestyle that prioritizes relaxation and social connections. Mealtime is often slow and shared with family or friends, emphasizing the importance of community and connection. These aspects are integral to reducing stress, illustrating that sometimes the simplest changes can have the most profound effects on our mental health.
Extra Virgin Olive Oil: A Natural Remedy For Our Fast Paced Lives
Anxiety is a common challenge in today’s fast-paced world, but the Mediterranean diet offers a natural remedy. Central to this diet is the consumption of healthy fats, particularly olive oil. Olive oil is rich in monounsaturated fats and polyphenols, compounds known for their anti-inflammatory and antioxidant properties.
These compounds have been shown to positively influence brain health by reducing inflammation and oxidative stress. Chronic inflammation and oxidative stress are key contributors to anxiety and depression, and the Mediterranean diet helps mitigate these effects. By integrating more olive oil into their meals, individuals can harness its benefits to soothe anxious thoughts and promote a sense of calm.
Additionally, the diet’s focus on lean proteins, like fish and legumes, provides a steady source of omega-3 fatty acids. These essential fats are crucial for maintaining a healthy brain and have been linked to lower anxiety levels. Combined with olive oil, they create a balanced plate that feeds both the body and the mind, reducing anxiety naturally and effectively.
Extra Virgin Olive Oil and Brain Health
The crown jewel of the Mediterranean diet, extra virgin olive oil, is renowned for its numerous health benefits, particularly for brain health. This high-quality oil is packed with antioxidants, including vitamin E and phenolic compounds, which protect the brain from damage and support cognitive function.
Research indicates that regular consumption of extra virgin olive oil can improve memory and learning capabilities. The oil’s ability to combat oxidative stress and inflammation directly correlates with brain health, reducing the risk of cognitive decline and mood disorders like anxiety. By incorporating extra virgin olive oil into their diets, individuals may experience enhanced mental clarity and a greater sense of well-being.
Furthermore, extra virgin olive oil has neuroprotective properties that safeguard nerve cells from damage. This protection is crucial in maintaining a healthy nervous system and can contribute to a reduced risk of developing degenerative brain diseases. Thus, bringing extra virgin olive oil to the table is not just a culinary choice but a step toward preserving mental health and reducing stress.
Incorporating the Mediterranean Diet into Daily Life
For those looking to harness the calming benefits of the Mediterranean diet, starting is easier than you might think. Begin by incorporating more fruits, vegetables, and whole grains into your meals. These foods are the foundation of the diet and provide essential nutrients that support overall health and reduce stress.
Olive oil should be your primary source of fat. Use it in salad dressings, drizzle it over roasted vegetables, or use it as a dip for whole-grain bread. Its versatility makes it easy to include in a variety of dishes while also enhancing flavours.
Finally, don’t forget the importance of mindfulness and community. Take time to enjoy meals without distractions, and if possible, share them with loved ones. This approach not only mirrors the Mediterranean lifestyle but also helps reduce stress and anxiety by fostering a sense of connection and relaxation.
