Greek food can be delicious and be a great way to start a party. However, it also offers some great mood boosting effects as well as benefits to overall health. A lot of people disregard the astounding mental health benefits that adequate nutrition can provide.
By Marie Miguel
While good food choices can boost mood, it is not a cure for depression or other serious mental conditions. If you suffer with depression, then you may want to look at BetterHelp. A therapist may be able to help you with your thinking patterns and behaviors to not only improve your nutrition and lifestyle, but your overall well-being.
Still, proper eating habits can go a long way towards improved mental health and could be a great way to supplement the benefits attained from therapy. This article includes the ways that nutrition can impact your mood and the ways that the Greek and Mediterranean diets could be beneficial.
How Does Nutrition Impact Mental Health?
There is a lot of research on the connections between depression and eating habits. It has become evident that there is a strong connection between a diet high in fruits, vegetables, and whole grains and reduced risk of depression.
According to some research, it appears that unhealthy diets full of fat and sugar can even increase the risk of depression, especially when compared with a healthy diet like the Greek or Mediterranean style.
However, the correlation is not a clear as the research seems to conclude. Eating healthy foods is often a component of an overall healthy lifestyle that may be altogether beneficial to mental health. Additionally, people with good mental health may be more likely to eat healthy foods than those who struggle with mental illness.
Part of this could be caused by nutrient insufficiencies or deficiencies. Some nutrient insufficiencies can actually lead to depression and other mental health conditions. Omega-3 fatty acids, B vitamins, and other minerals and precursors to beneficial neurotransmitters can be great for the mind, but a deficiency can contribute to mental illness.
Furthermore, an unhealthy diet can cause inflammation. There is a correlation between inflammation and mental health problems like stress and anxiety, depression, fatigue, and social isolation.
One study from 2017 found that a diet rich in red meat, refined grains sweets, and high-fat dairy, correlated to a higher risk of symptoms associated with depression. Lower risk of depression was found with those eating natural whole grains, whole fruits, and vegetables.
In addition, the gut microbiome may be linked with brain functioning and mental health as well. Having a healthy gut with plentiful healthy gut bacteria, may influence serotonin levels in the brain. A lot of experts believe that therapists and other mental health professionals should address nutrition in addition to using talk therapy or other effective therapeutic practices.
Serotonin is a neurotransmitter that is beneficial for sleep regulation, appetite, emotion management, and pain inhibition. The gastrointestinal tract is lined with millions of nerve cells. This could be the reason that gut health is related to emotions and mood.
Having healthy bacteria in the gut could also help to protect the intestines from bad bacteria and toxins that could impact mental and physical health. In addition, the healthy bacteria can reduce inflammation and improve nutrient absorption.
Greek and Mediterranean Diets
Mediterranean diets often consist of healthy, well-rounded meals that include vegetables, legumes, nuts, fruit, and whole grains. This type of diet is also commonly lower in proteins and meats than other diets. This is particularly true with red meat, which is consumed less in a Greek diet than many other cultural norms around the globe.
These types of diets also use olive oil, which is a good source of monosaturated fat. There is a lot of evidence that a Mediterranean diet can be beneficial for a number of different reasons. In fact, a lot of doctors and dietitians actually recommend Greek or Mediterranean diets in order to improve overall health and to prevent untimely disease.
Generally, a Mediterranean diet focuses on incorporating a large variety of different grains, fruits, and veggies. However, what makes it unique is the moderate number of fish and dairy as well as the inclusion of healthy fats from olive oil, nuts, and seeds. Many people advocate for red wine as a part of the healthy Mediterranean diet as well.
The avoidance of certain types of food may be as important as the incorporation of healthy choices in the Mediterranean diet as well. The Greek and Mediterranean diets avoid things like refined grains, which include white bread, pasta, and dough, refined oils, like canola or soybean oil, added sugars, processed meats, and packaged foods.
Benefits of Greek and Mediterranean Diets
There are different studies that highlight different aspects of these types of diets and show some of the benefits. Let’s check out some of the best benefits that are backed by research.
Reduced Risk of Heart Disease
There is a substantial amount of evidence that suggests that a Mediterranean diet may lower the risk of cardiovascular disease, maybe significantly. The research found that the risk is 30 percent lower for cardiovascular problems like stroke, heart attack, and death.
More studies need to be completed to find out how much the food choices impacted the results apart from physical exercise, social support, and other culture differences between the control group and those who participate in Mediterranean diet choices.
Sleep Better
Another study from 2018 found that the Mediterranean diet may help you sleep better than those who do not eat healthy choices including healthy fats. This research also found that the sleep improvements were only found in older adults and that the sleep quality in younger participants was unaffected.
There are different theories for the reasoning behind the improvements in sleep. Some believe that it is tied to better emotional management and lower stress levels. Others believe it relates to better body weight or gut health. More studies will have to be completed to determine the correlation.
Healthy Weight
The Greek and Mediterranean diets may be good for losing weight or maintaining healthy weight. One research review found that overweight individuals lost more weight on a Mediterranean diet lost more weight than those on a low-fat diet. In fact, the results of the weight loss were similar to those in other weight loss diets, but the food choices may be more balanced and healthier overall.
It may be easier to stay on a Mediterranean diet than it is to stick with a weight loss diet as well. This is because it includes a lot of high-quality, delicious, and filling foods so it may not seem like you are constricting your diet preferences much, or even at all.
Good for Bones
There is also evidence that suggests that a Mediterranean diet may be good for those who suffer with osteoporosis. Osteoporosis happens when bone density decreases, which causes the body to absorb more bone tissue to replace the loss in density. This increases the risk of fractures and breaks.
One study found that the participants who followed a Mediterranean diet reduced the rate of bone loss in people who already suffered with osteoporosis. While it did not seem to have the same affect on people with healthy bones, these findings are still promising and promote the beneficial features of Mediterranean and Greek foods.
Fight Cancer
There is some research that may point to anti-cancer properties of a Mediterranean diet as well. The study examined breast cancer, which is known to vary depending on diet and lifestyle choices. Healthy diets can reduce the risk of developing breast cancer. Conversely, a western diet high in added sugars, fat, and processed foods may contribute to an increase in risk for developing breast cancer. Researchers want to continue to research these potential benefits and the reasoning behind their initial findings.
Brain Health
There may be a connection between brain health and a Mediterranean diet as well. Studies using MRI scans found that a Mediterranean diet may help to increase connectivity and nutrient levels in the brain. It appears that those who followed a Mediterranean diet experience better mental performance than their peers who do not follow a similar diet.
Live Longer
Research also suggests that a Mediterranean diet could help to increase your life expectancy. This is compared to the rising risk of several chronic health issues including heart disease and diabetes within the United States. It seems that many people could benefit greatly by choosing healthy food options.
Better Mood
While it has already been hinted at, it is good to mention that a Mediterranean diet may help to prevent the development of symptoms associated with depression. Again, while the correlation and cause of these benefits is still unclear, the research is substantial. Choosing healthy fruits, vegetables, whole grains, and fats may help to boost your mood and make you happier in the long run.
Why More Research is Needed
There are a lot of studies that show some fantastic benefits of eating healthy foods associated with a Greek or Mediterranean diet. However, it is sometimes difficult to link different aspects of lifestyle or to determine the causation.
There are also genetics and other risk factors to keep in mind. Things like a family history of heart disease and childhood trauma that can impact overall mental or physical health drastically.
In addition, some experts would like studies that examine the difference in the results of therapy or medication when combined with nutritional changes as well. There are a number of unique factors that are difficult to isolate or pinpoint, but further research can likely make the causation and the impact clearer.
Making Healthy Changes
If you want to improve your eating habits, there are some things that you can do to make it better suited for boosting mood and mental health. Choosing healthy options is only part of it and there are certain food choices that are more beneficial than others as well.
Try not to make drastic changes or too many changes at the same time because it will be much more difficult to stick with it. Instead, try to set clear and reasonable goals. You could try to add a fruit or veggie option into each of your daily routines or choose to use olive oil and fresh meat instead of processed meat and oils.
You also need to be prepared for setbacks. They are inevitable and the focus should be on growth and progress, not whether you stay clear of any added sugars or candies. Furthermore, try to stay sufficiently hydrated at all times. You can even try to set a reminder to drink water every half hour. Instead of reaching for a soda at lunch, choose a bottle of water or even some green tea.
You should also strive to exercise regularly. This is because the most benefits of healthy eating will come when you combine them with other healthy habits. Plus, exercise can also help you boost your mood by releasing endorphins and improving blood flow to the brain.
As far as adding in healthy food choices to your routine, you can take it slow. Try to add more fiber into your diet. Instead of grabbing a bag of chips to snack on, grab an apple or a handful of nuts or legumes. This is easiest when you make the healthy snacking options easily accessible. Keep them near your desk at work or in the entryway into the kitchen at home.
You can also try to add in prebiotic and fermented food options as well as healthy omega-3 fatty acids from fatty fish or chia seeds. You can even add some turmeric to your dishes to boost mood.
Let’s check out some of the best choices for boosting mental health.
Greek Yogurt
Yogurt contains active cultures that can be good for digestive health. The bacteria found in yogurt can also be good for mental health and reduces stress, anxiety, and depression. This is true for other types of foods as well like kefir, kombucha, and sauerkraut.
Greek yogurt is also full of calcium, more so than other types of yogurts or even milk. Calcium can help us release neurotransmitters that can boost mood. Poor calcium intake can be bad for us as well. Low calcium consumption may even lead to anxiety and depression as well as irritability, poor memory function, and mental fatigue. Greek yogurt even has more protein than other types of yogurts!
Asparagus
Asparagus is extremely healthy and is a good source of tryptophan. You have probably heard of tryptophan in turkey making you sleepy, but it is much more useful than that. It is important for the production of serotonin, which can help us to regulate mood and manage emotions. Asparagus also contains a lot of folate, which can also be useful for warding off depression.
Tomatoes
Tomatoes are a great source of lycopene, which is an antioxidant that is a neuroprotectant. Lycopene also fights inflammation that can contribute to depression. It is most plentiful in the skins of the tomato, so try different recipes that utilize the whole fruit (you may have heard that tomatoes are a fruit, not a vegetable). Also, in the Mediterranean diet tomatoes are commonly consumed with olive oil. This actually increases the absorption of the beneficial lycopene.
Olive Oil
Not only is olive oil delicious, but it is also incredibly healthy. Olives and olive oil can help to reduce the risk of developing depression and may even improve mood in otherwise healthy people. Research also shows that it can also boost memory and may even reduce the risk of Alzheimer’s disease.
Salmon
While a Greek or Mediterranean diet is often lower in meat and fish consumption, salmon is a very healthy choice for any diet. This is because salmon is high in omega-3 fatty acids, which can boost mental health and well-being.
Omega-3s are good for mood disorders and can have a number of cognitive benefits as well. They may help us concentrate and remember information that can be good for improved learning. Finally, salmon also contains a lot of vitamin D, which may be good for alleviating some of the symptoms associated with depression. Other fatty fish will also be a good option, but salmon is the most recommended and is also quite tasty with other Mediterranean or Greek food options.
Dark Leafy Greens
Dark leafy greens are things like arugula, spinach, and kale. These can be great for protecting the brain and can add a peppery taste to a salad or pasta dish. Studies indicate that dark leafy greens can help to slow down the rate of cognitive decline. They also contain high amounts of magnesium. Magnesium can help to reduce anxiety and depression and improve overall mental health. Finally, dark leafy greens also contain a lot of folic acid, which can also boost mental health and reduce the risk of mental illness.
Avocados
Greek and Mediterranean diets are known for their high amounts of healthy fats. Avocados also contain a lot of omega-3 fatty acids that can be great for mood. Avocados also contain a lot of tryptophan, which, as mentioned before, may be good because it is a precursor to serotonin. Avocados also have lutein in them. Lutein may also be good for brain function. Finally, avocados are a good source of folate, which is linked with lower risk of depression.
Bananas
Bananas, like some of the other food options on this list, contain tryptophan. They also contain a lot of VitaminB6. Vitamin B6 is good for mood and overall brain function. This may help us reduce symptoms associated with anxiety and depression and improve cognitive function.
Berries
Strawberries, blueberries, blackberries, raspberries, and any other types of berries will contain high amounts of antioxidants. We all know that antioxidants are good for you, but that does not mean that you know why. Antioxidants can positively impact mood and may even help to reduce stress and anxiety levels. Other good sources of antioxidants include dark chocolate and green tea.
Nuts
Nuts can also be extremely health, but walnuts are the healthiest when it comes to improving mental health and well-being. This is because they not only contain a lot of antioxidants that can boost mood, but they also contain high amounts of omega-3 fatty acids. It is easy to leave walnuts in your office or kitchen to make them easy to grab when you get puckish.
Whole Grains
Greek diets often avoid the consumption of refined grains, but whole grains can be tasty and beneficial. A lot of Western cultures do not incorporate many whole grains into their lifestyles and diets. However, whole grains contain tryptophan and melatonin, which is good for promoting restful sleep patterns.
What to Avoid
There are also some foods that you can reduce or eliminate from your diet to boost mental health. Sugar can increase anxiety. It can also impact focus and mood. This is especially true with high consumption of sugar in a short period of time. This is often followed by a sugar crash that can cause mental fatigue. Try to avoid eating too much candy or drinking sugary beverages.
Refined carbohydrates, like white bread and pasta, break down into sugar. This can have a similar affect on our mental health. However, you also do not want too much aspartame because it can also negatively affect brain function.
Trans fats are another thing that should be avoided. This is because trans fats are bad for cognition. The replacement of hydrogenated vegetable oil with olive oil goes a long way towards reducing trans-fat consumption and boosting brain health.
Conclusion
Greek and Mediterranean diets are known for being healthy because of the incorporation of healthy fats and limited consumption of red meat, processed meats, and refined carbohydrates. In addition, eating whole fruits and vegetables can be beneficial to overall health.
The mood boosting benefits of nutritional choices will be the greatest when combined with other healthy lifestyle choices. Getting enough sleep and exercise can go a long way towards improving mental health.
Marie Miguel Biography
Marie Miguel has been a writing and research expert for nearly a decade, covering a variety of health- related topics. Currently, she is contributing to the expansion and growth of a free online mental health resource with BetterHelp.com. With an interest and dedication to addressing stigmas associated with mental health, she continues to specifically target subjects related to anxiety and depression.
