Mediterranean Diet Can Ease Stress And Anxiety Symptoms New Study Claims

Summary

• New study links The Mediterranean Diet with reduced symptoms of stress and anxiety.
• Research showed people who adhered to a Mediterranean diet demonstrated reduced symptoms of stress and anxiety – regardless of their age, gender, BMI or exercise status.
• Polyphenols in extra virgin olive oil boost mental health by protecting the brain from oxidative stress and inflammation.

Contents

1. Mediterranean Diet Can Ease Stress And Anxiety Symptoms New Study Claims
2. How the Mediterranean Diet Benefits Mental Wellbeing
3. Extra Virgin Olive Oil And Increased Mental Health
4. The Polyphenol Content Of Morocco Gold Extra Virgin Olive Oil

Mediterranean Diet Can Ease Stress And Anxiety Symptoms New Study Claims

The Mediterranean Diet – included fruit, nuts, legumes and healthy fats like olive oil – can reduce symptoms of stress and anxiety, according to new research from the University of South Australia 

The study, run in partnership with the University of the Sunshine Coast, examined the impact of a Mediterranean diet on mental health among 294 older Australians (aged 60+).

Key findings showed that adherence to The Mediterranean Diet reduced the severity of anxiety and stress, independent of age, gender, sleep, and BMI.

Researchers also identified that specific elements of the diet – fruit, nuts, legumes, and a low consumption of sugar-sweetened drinks (less than 250mL per day) – reduced the severity of anxiety and stress.

According to University of South Australia’s leading dietitian and researcher Dr Evangeline Mantzioris, the Mediterranean diet can play a significant role in improving mental health and quality of life.

“Globally, we’re facing an unprecedented ageing population, yet despite this longevity, many people continue to struggle with their health and wellbeing. Lifestyle behaviours, 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 ageing. 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.”

Dr Evangeline Mantzioris,

How the Mediterranean Diet Benefits Mental Wellbeing

1/ It Reduces Symptoms of Depression

Several studies have indicated that the Mediterranean Diet can help reduce symptoms of depression. A study published in “BMC Medicine” found that participants who adhered to a Mediterranean Diet had a significantly lower risk of developing depression compared to those who followed a typical Western diet. The anti-inflammatory and antioxidant properties of the diet’s key components play a crucial role in this mental health benefit.

2/ It Alleviates Anxiety

Anxiety disorders are among the most common mental health issues worldwide. The Mediterranean Diet’s emphasis on nutrient-dense foods helps regulate neurotransmitter function, which can alleviate symptoms of anxiety. For instance, magnesium-rich foods like leafy greens and nuts help modulate the brain’s stress response, while B vitamins from whole grains and legumes support overall brain health.

3/ It Enhances Cognitive Function

Mental wellbeing is closely tied to cognitive function. The Mediterranean Diet, rich in antioxidants, healthy fats, and anti-inflammatory foods, supports brain health and cognitive function. This can lead to improved memory, focus, and overall mental clarity, which are essential for maintaining a positive mental state.

4/ It Promotes Gut Health

Emerging research highlights the connection between gut health and mental wellbeing. The Mediterranean Diet is high in fiber, which promotes a healthy gut microbiome. A balanced gut microbiome can influence the production of serotonin, a neurotransmitter that plays a key role in mood regulation. Thus, a healthy gut can lead to a healthier mind.

Extra Virgin Olive Oil And Increased Mental Health

Extra virgin olive oil is a cornerstone of the Mediterranean Diet and is loaded with healthy monounsaturated fats. These fats have been shown to reduce inflammation, which is often linked to depression and anxiety. Moreover, olive oil contains polyphenols, powerful antioxidants that protect the brain from oxidative stress and inflammation, both of which can negatively impact mental health.

Olive oil is particularly high in natural antioxidants called polyphenols. The health benefits of olive oil are believed to be largely due to its high level of polyphenols. 

Olive oil contains over 30 phenolic compounds that are potent antioxidants and free radical scavengers. Polyphenols also play an important role in keeping bottled olive oil fresh.

The Polyphenol Content Of Morocco Gold Extra Virgin Olive Oil

The high polyphenol content of Morocco Gold extra virgin olive oil is dependent on three factors. First is the variety of the olive, secondly the climate and terroir of the growing region and thirdly the actual time in the growing season that the crop is harvested.

Morocco Gold is pressed from the Picholine Marocaine, the only type of olive to go into Morocco Gold extra virgin olive oil. Oil from this variety is renowned for its high polyphenol count, oxidative stability and longevity.

Thirdly, our olives are picked when the fruit is young and green. As the olives age on the tree, the colour of the olive changes to red and then black, the size of the olive increases thus producing more oil, but the polyphenol level decreases. There is a great deal of expertise within the farming community where we source our oil to ensure that the harvest is collected at the optimum time to maximise the polyphenol level in Morocco Gold extra virgin olive oil.