Do you ever find yourself reaching for junk food or sugary snacks during times of stress or anxiety? It's a common habit, but one that can ultimately harm our mental health in the long run.
The Mediterranean diet is a delicious and nutritious way to eat, but research shows it can also have significant benefits for our emotional well-being.
In this post, we'll dive into the top five ways the Mediterranean diet can boost your mental health and help you feel your best, inside and out!
What is the Mediterranean diet?
The Mediterranean diet is rich in fruits, vegetables, whole grains, and healthy fats. Studies have shown that the Mediterranean diet can improve mental health by reducing inflammation and improving brain function.
The Mediterranean diet has also been linked to a lower risk of Alzheimer's disease and depression. The diet focuses on consumption of olive oil, nuts, seeds, legumes, whole grains, and fruits and vegetables.
It also recommends eating fish 2-3 times per week and limiting red meat to a few times a month. It also encourages people to consume red wine in moderation.
Mental health benefit # 1: Reducing stress
When it comes to stress, the Mediterranean diet may be able to help. Studies have shown that the diet can help reduce stress and cortisol levels, which can improve your overall mental health.
The diet is also rich in omega-3 fatty acids, which have been linked to a reduced risk of depression and anxiety.
Mental health benefit # 2: Boosting mood
The Mediterranean diet has been associated with a number of health benefits, including improved mental health.
One way the diet may boost mood is by improving blood sugar levels. Unstable blood sugar levels can cause mood swings and feelings of irritability or anxiety.
The Mediterranean diet can help stabilize blood sugar levels by controlling the amount and type of carbohydrates you eat.
The diet is also high in healthy fats, which have been shown to promote feelings of relaxation and well-being.
In addition, the antioxidants present in many Mediterranean foods can protect against inflammation, which has been linked to depression and other mental health disorders.
Mental health benefit # 3: Increasing concentration and focus
The benefits of the Mediterranean diet extend far beyond physical health – this way of eating can also promote mental well-being.
One key way it does this is by improving concentration and focus. The Mediterranean diet is rich in healthy fats, antioxidants, and vitamins that all play a role in cognitive function.
For example, omega-3 fatty acids are essential for brain health, while antioxidants protect against age-related cognitive decline. research has shown that the Mediterranean diet can help improve cognition in older adults.
One study found that those who followed this way of eating had better executive function (which includes planning and memory) than those who didn’t.
If you’re looking to boost your concentration and focus, consider making some changes to your diet. Start by incorporating more fresh fruits, vegetables, whole grains, fish, and olive oil into your meals.
Mental health benefit # 4: Improving memory and cognitive performance
The Mediterranean diet has been linked with improved memory and cognitive performance.
A recent study found that adults who followed a Mediterranean diet had better memories and cognitive function than those who didn’t follow the diet. The study also found that the longer people followed the diet, the greater the benefits.
Another study found that older adults who followed a Mediterranean diet had a lower risk of developing Alzheimer’s disease and other forms of dementia.
The Mediterranean diet may also help to improve attention span, concentration, and other executive functions.
Mental Health Benefit # 5: Curbing Anxiety and Depression
The benefits of the Mediterranean diet on mental health are numerous and well-documented.
One of the most significant benefits is its ability to help curb anxiety and depression.
The diet is rich in healthy fats, antioxidants, and anti-inflammatory substances, all of which have been shown to promote mental health and well-being. For example, research has shown that omega-3 fatty acids found in fish can help to decrease levels of anxiety and depression.
The antioxidants in fruits and vegetables can also help to protect the brain against cognitive decline. And, the anti-inflammatory properties of olive oil have been shown to reduce inflammation throughout the body, including in the brain.
In addition to these specific benefits, the Mediterranean diet as a whole is simply a very healthy way of eating. It includes plenty of fresh fruits and vegetables, whole grains, lean protein, and healthy fats.
This combination helps to keep the mind sharp and the body energized. It’s no wonder then that people who eat a Mediterranean diet are more likely to report higher levels of satisfaction with their lives overall.
The benefits of a balanced approach to nutrition/combining a Mediterranean diet with other healthy eating habits
A balanced approach to nutrition is important for overall health, but it is especially beneficial for emotional well-being.
The Mediterranean diet is an excellent way to get the nutrients you need for good mental health.
This eating pattern has been shown to boost mental health in several ways. The Mediterranean diet is rich in omega-3 fatty acids, which are essential for brain health.
These fats can help improve mood, cognition, and memory. The diet is also high in antioxidants, which protect the brain from damage and inflammation.
Studies have shown that the Mediterranean diet can reduce the risk of depression and anxiety. It can also improve cognitive function in older adults.
These benefits are likely due to the combination of healthy nutrients in the diet. If you are looking to improve your emotional well-being, a balanced approach to nutrition that includes a Mediterranean diet is a great place to start.
Adding other healthy eating habits, such as regular physical activity and getting enough sleep, can also help promote mental health.
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Nutrients in Cognizan® include ..
Bacopa monnieri extract, a plant shown to improve memory and cognitive function in several studies. A recent trial found that Bacopa monnieri extract significantly improved memory and cognitive function in healthy adults. The participants who took the Bacopa monnieri extract also had better attention span and reaction time compared to those who did not take the supplement.
Other studies have shown that Bacopa monnieri can help improve symptoms of attention deficit hyperactivity disorder (ADHD) and age-related cognitive decline. The exact mechanism by which Bacopa monnieri improves cognitive function is thought to work by increasing levels of the neurotransmitters acetylcholine and serotonin in the brain.
St John's wort has been used for centuries to treat a variety of mental health conditions, including depression, anxiety, and sleep disorders.
One of the most well-studied effects of St. John's wort is its ability to elevate mood. Several clinical trials have shown that St. John's wort is as effective as standard antidepressants in treating mild to moderate depression, with fewer side effects. It appears to work by increasing levels of serotonin and other neurotransmitters in the brain.
St. John's wort also seems to help with anxiety and sleep disorders. Research suggests that it can help relieve symptoms of anxiety by reducing levels of stress hormones in the body. And preliminary studies suggest that St. John's wort may be helpful in treating insomnia by promoting deep, night-long sleep.
L-Glutamine, an amino acid that is found in high concentrations in the brain and has been shown to have a variety of benefits for mental health. One study showed that L-glutamine supplements can help to reduce anxiety and improve mood in people with stress-related disorders. Another study found that L-glutamine can help to improve cognitive function in people with Alzheimer’s disease.
L-glutamine has also been shown to be beneficial for people with depression. One study found that L-glutamine supplements can help to reduce symptoms of depression, while another study showed that L-glutamine can help to improve the effectiveness of antidepressants.
Ginkgo biloba is an ancient herb that has mental health benefits. It has been shown to improve blood circulation and increase oxygen to the brain, which can help to improve cognitive function and protect against age-related mental decline and helps to reduce anxiety and depression.
Another study showed that the supplement improved symptoms of depression and anxiety. In addition, ginkgo biloba may help to protect against Alzheimer's disease by reducing the buildup of amyloid plaques in the brain, which are one of the main causes of the disease.
Phosphatidylserine complex (PSC), is a phospholipid that plays an important role in cell membranes, particularly abundant in the brain. PSC has been shown to support cognitive function and healthy brain aging in both healthy adults and those with age-related cognitive decline.
In one study, PSC supplementation improved memory, attention, and problem-solving ability in healthy older adults. In another study, PSC supplementation improved memory and cognitive function in patients with Alzheimer’s disease.
PSC also has anti-inflammatory effects and can protect the brain from damage caused by inflammation. These effects may be due to the fact that PSC inhibits the release of pro-inflammatory cytokines from microglia, the resident immune cells of the brain.
In addition to its cognitive benefits, PSC has also been shown to support emotional health. In one study, PSC supplementation improved self-reported mood and reduced anxiety in healthy adults. Another study found that PSC supplementation helped reduce stress levels and improve coping ability in medical students during exam time.