The Positive Benefits of the Mediterranean Diet on Depression
If you know my story you know that I am a depression warrior having struggled with it since my early 20’s in varying forms and at varying degrees. Depression is a hidden disease that no one used to like to talk about. For me however talking about my struggle and sharing about what I go through is part of helping me to manage my symptoms. There is no use in hiding behind something that can be a real everyday struggle.
My life has taken some turns recently. I won’t go into that part of my life but what has happened is that I have needed to carefully manage my depression with the help of talk therapy and the help of medication. Those aren’t my only methods however for balancing my struggle and for keeping everything in check. I also look for ways to help myself naturally. One of the things to incorporate into your lifestyle to help manage the symptoms of depression is dietary changes.
My Doctor just alerted me to new research that came out this week touting the Mediterranean Diet as being good for the mind in reducing, “the risk for depression, considerably” (Forbes). The Mediterranean Diet is one that has a lot of foods that are rich in Omega 3 Fatty Acids (fish) and foods that are rich in anti-inflammatory and anti-oxidant components (found in vegetables, fruits, nuts, olive oil, legumes, and wine-in moderation). Following this diet, researchers found that, “these studies revealed that following the plant-rich diet was associated with a 33 percent reduced risk of depression” (Medical News Today). This diet is viewed as anti-inflammatory which has positive benefits for the brain! This research helps to confirm the link between gut health and mental health.
What is included in a Mediterranean Diet?
Here is a simple description from Healthline describing the basics of the Mediterranean Diet.
Here are a few great recipes to get you started!
- Mediterranean Style Haddock with White Beans
- Mediterranean Spiced Salmon and Vegetable Quinoa
- Organic Runner Mom’s Edamame Avocado Egg Salad
- Mediterranean Grilled Chicken and Dill and Greek Yogurt
- One Pan Roasted Mediterranean Cod
- Grilled Lemon Herb Mediterranean Salad
What are some of your favorite Mediterranean Diet inspired recipes?