The Mediterranean diet could help keep the doctor away.
Osteoporosis is a condition that causes bones to become weak and brittle.
While osteoporosis usually affects those 50 and older, it’s not uncommon for it to occur in younger age groups. There are many factors that contribute to the disease, including genetics, age and lifestyle choices.
“When you have osteoporosis, all of your treatments focus on protecting and strengthening your bones. These include diet, exercise, supplements (including calcium and vitamin D), and osteoporosis medicines,” according to WebMD.
While taking preventive measures with a doctor is necessary, a new analysis published in the journal “Nutrients” says different dietary patterns can help prevent osteoporosis. The study shows the importance of the Mediterranean diet and its ability to prevent bone density loss and fractures.
“A popular alternative dietary pattern, the Mediterranean diet (MD), has been recently shown to have a positive impact on musculoskeletal health and reduced incidence of hip fractures,” says the study. “Higher adherence to the MD has also been associated with an increase in calcium intake in peri- and postmenopausal women.
“Olive oil in the MD is rich in olive polyphenols, which are effective in reducing oxidative stress and inflammation, and regular consumption of olive oil can prevent bone loss and improve bone loss markers,” the study continues.
The Mediterranean diet “focuses on filling your plate with a range of foods. Among the many benefits of the diet is its ability to reduce the risk of certain chronic health issues like cardiovascular disease and type 2 diabetes,” The Atlanta Journal-Constitution has reported.
Here’s what to eat while on the Mediterranean diet:
Plenty of fruits, vegetables, whole grains, beans, nuts, legumes, olive oil, herbs and spices daily
Seafood at least twice a week
Moderate consumption of poultry, eggs and yogurt
Limit red meat and sweets to special occasions
Limit alcohol to an occasional glass of red wine
In addition to eating a healthy diet, there are a number of other things you can do to help keep your bones strong, such as getting regular exercise and avoiding smoking. If you are concerned about your bone health, talk to your doctor. They can assess your risk factors for osteoporosis and recommend strategies for prevention and treatment.
The change in seasons is often accompanied by a change in mood. Paying some extra attention to diet can help keep us happy during the darker months.
With chillier temperatures and the fading of brilliant fall colors, there’s another downward shift that often occurs at this time of year: Moods and energy levels often fall as the daylight hours become shorter. Even for those who don’t experience the depressive state indicated by a “seasonal affective disorder” (SAD) diagnosis, some change in mood and energy at this time of year is normal.
Defense Against the Winter Blues
One way to practice self-care for both mind and body in the fall is to make an effort to eat a healthy and nourishing diet. The Mediterranean diet, in particular, is full of mood-boosting nutrients that make it a good choice for combating seasonal blues.
There are naturally occurring physiological shifts once the daylight hours grow shorter, and these can have a direct impact on our moods. Serotonin is a neurotransmitter (chemical messenger) that, among many functions, works to boost and stabilize mood. However, it’s dependent upon vitamin D for its synthesis, and because levels of vitamin D (primarily produced via exposure to sunlight) also drop during the winter months, serotonin production is reduced.
On the flip side, melatonin (aka “the sleep hormone”) levels may rise in the fall and winter months in response to the season’s increased hours of darkness. Together, serotonin and melatonin regulate the body’s circadian rhythms.
While some shifts in mood and sleep patterns in the fall and winter months are normal and may even be beneficial, extended periods of sadness, fatigue, and other symptoms typical of depression aren’t and may indicate seasonal affective disorder. According to the American Psychiatric Association, SAD affects about 5 percent of the U.S. adult population. If you think that you may be suffering from SAD, seek the help of a medical professional.
For most of us, however, normal seasonal shifts in mood can be helped through a few simple adjustments, such as getting more exercise and exposure to bright light. Another key area—one that’s easy to overlook—is diet, especially because the “comfort foods” that we crave often include refined carbohydrates, such as pizza or pasta. This is where the Mediterranean diet can be beneficial.
The Mediterranean diet, which draws from diets typically found in countries bordering the Mediterranean Sea, is characterized by an abundance of fresh fruits and vegetables, whole grains, olive oil, fish, legumes, nuts and seeds, and moderate amounts of dairy, eggs, and red wine.
For years, research has shown that the Mediterranean diet offers a vast array of health benefits, including protection against cardiovascular disease, stroke, diabetes, and even certain types of cancer. It has been shown to promote healthy aging and protect against cognitive decline. Interestingly, it has also shown strong potential to improve mood and help to alleviate depression.
One large study, published in the journal Nutrients in January 2022, surveyed 11,769 U.S. adults to examine whether adherence to a Mediterranean diet was associated with depressive symptoms.
“We found that greater adherence to a Med Diet was associated with 40 percent to 45 percent lower odds of moderate to severe depressive symptoms, which provides modest support for the diet’s role in mental health,” the study authors wrote.
The authors found that the participants who maintained the highest level of adherence to the diet were also more likely to practice other health-promoting behaviors, such as exercising regularly and avoiding tobacco. Still, the role of diet in maintaining a healthy mental state is significant, and many other studies have confirmed the supportive role of the Mediterranean diet for mental health and mood.
Another study, titled “Antidepressant foods: An evidence-based nutrient profiling system for depression,” published on Sept. 20, 2018, in the World Journal of Psychiatry, identified 12 specific “antidepressant nutrients.” They are: “folate, iron, long-chain omega-3 fatty acids (EPA and DHA), magnesium, potassium, selenium, thiamine, vitamin A, vitamin B6, vitamin B12, vitamin C, and zinc.” The varied Mediterranean diet is rich in each of these nutrients. Fish and other seafood provide omega-3 fatty acids, iron, zinc, and B12, while whole grains, abundant fruits and vegetables, and legumes provide the rest.
Bolster Diet With Strong Social Connections and Exercise
Just as depression isn’t usually caused by a single isolated factor, the Mediterranean Diet alone doesn’t offer a one-step easy solution. It’s important to note that, in those areas of the Mediterranean with enviable rates of longevity and good health, these benefits aren’t attributed to diet alone. The Mediterranean lifestyle typically also includes other health-promoting behaviors, such as exercise and slower-paced meals, which nurture strong social connections.
Diet is a great place to start, however, and when it comes to mood-boosting foods, the Mediterranean diet is hard to beat.
Eating a diet rich in fish, greens, and wild grains might offer benefits for the 1 in 5 Americans with chronic pain.
The Mediterranean diet—with its abundance of fresh, plant-based ingredients and fresh sea catches—may offer more than a delicious dinner option for the growing number of Americans with chronic pain.
A recent scientific review shows that Mediterranean-style dining could reduce inflammation and musculoskeletal pain.
Published in the journal Pain Physician, the review analyzed 32 research articles to determine the eating patterns most effective in alleviating pain. The Mediterranean diet, as well as vegetarian and vegan diets, had the most substantial evidence to that end.
Calming Inflammation
Inflammation is the underlying driver of pain caused by injuries and arthritis. Yet not all inflammation is bad; short-lived inflammation is how the body mends itself after injuries and fights infections. Under normal circumstances, this inflammatory response is site-specific, and the immune system shuts it down once new tissue is formed.
However, when not calmed, the immune response becomes chronic, like a campfire that spreads throughout a forest. For example, in patients with rheumatoid arthritis and osteoarthritis, continuous inflammation in the joints causes cartilage damage and crippling pain. Fortunately, changes in diet can reduce or even reverse chronic inflammation and pain.
“We know that certain foods are beneficial for our bodies and can improve joint discomfort,” Cari Riker, a registered dietitian specializing in chronic pain issues, told The Epoch Times. “For most people, the Mediterranean diet is a well-balanced diet that offers a wide variety of plant-based foods that can really support our immune function, as well as calm down overall inflammation.”
For those seeking the best anti-inflammatory foods and lifestyle, the Mediterranean diet shows promise for keeping inflammation at bay.
An appetizing Mediterranean salad with cucumbers, bell peppers, baby arugula, and chickpeas.
How Does the Mediterranean Diet Ease Pain?
Beyond their great flavors and health-boosting ingredients, the foods common to the Mediterranean region are full of vital antioxidants shown to play a role in reducing pain. In a study published in January, women consuming diets with the most antioxidants had a 11.7 percent lower risk of experiencing lower back pain compared to those who ate diets with the least antioxidants.
Antioxidants decrease oxidative stress, protect tissues from damage, and help to reduce inflammation. Hundreds of different antioxidants are found on a typical Mediterranean plate, but three stand out for their potential pain-reducing properties: alpha-lipoic acid (ALA), coenzyme Q10 (CoQ10), and hydroxytyrosol.
It may be this diet’s abundance of these essential nutrients, along with high amounts of omega-3 fatty acids, that make it effective in easing chronic pain.
1. Increases Alpha-Lipoid Acid
Wild greens and many other fresh ingredients plentiful in Mediterranean cuisine are full of alpha-lipoic acid. ALA converts blood sugar (glucose) into energy. ALA supplements have been shown to decrease inflammation, according to a meta-analysis.
Foods with ALA include anything leafy—spinach, kale, arugula, and romaine lettuce—and other vegetables, such as broccoli, peppers, Brussels sprouts, tomatoes, potatoes, and peas.
Other sources of ALA to consider eating occasionally are lean red meat and organ meats, which Mediterranean people consume in limited portions. Health experts recommend 90 percent lean/10 percent fat for ground meats. In traditional Mediterranean dishes, kidneys, liver, and spleen are sometimes enjoyed from free-range sources.
2. Boosts Coenzyme Q10
CoQ10 occurs naturally in the body, but production declines with age, decreasing the body’s ability to manage inflammation and oxidative stress effectively. Research has shown that CoQ10 reduces inflammation and improves joint pain. In one study, taking an additional CoQ10 supplement while on a Mediterranean diet significantly lowered inflammation.
Dietary sources of CoQ10 include oily fish, lean chicken, walnuts, sesame seeds, and germinated whole grains. Grains common to the region include barley, buckwheat, bulgur, farro, oats, polenta, and rice.
Most people get sufficient CoQ10 through a balanced diet, but a health care provider may recommend supplementation for people with chronic pain.
Oily fish such as salmon are a primary source of CoQ10.
3. Adds Hydroxytyrosol
Olives are central to the Mediterranean diet. Hydroxytyrosol occurs naturally in the olive fruit, pulp, and leaves and is found in extra-virgin olive oil, olives, olive paste, and olive leaf extract. Although the authors of the Pain Physician study did not find sufficient evidence that olive oil reduces chronic pain, not all olive oils contain the same amounts of hydroxytyrosol.
Animal-based research has shown that hydroxytyrosol can reduce inflammation and associated pain. Hydroxytyrosol helps immune cells make interleukin-10, which calms inflammation.
4. Offers Omega-3 Fats
The fresh catches from the Mediterranean region provide meals high in omega-3 polyunsaturated fatty acids, which have anti-inflammatory effects.
Recent research also shows that omega-3s relieve pain and improve joint function in patients with osteoarthritis.
Omega-3s aren’t limited to fresh tuna, mackerel, sardines, and anchovies, although these are excellent sources. Walnuts are one of the best plant-based sources of omega-3 fatty acids. In fact, a handful of walnuts, about one-quarter cup, provides more than the daily recommended value of omega-3 fats.
5. Limits Processed Foods
Another critical characteristic of Mediterranean eating is that it limits how much ultra-processed foods and sugar one eats. These foods trigger inflammation when eaten regularly. Replacing packaged snacks and chips with hummus and pita bread or vegetables, fruits, nuts, or yogurt makes for a far healthier diet.
The hallmark of this diet is the diversity of fresh fruits, vegetables, whole grains, legumes, fish, nuts, seeds, and olive oil, balanced with some dairy and meat.
Besides the Mediterranean diet, another eating pattern rich in plant-based foods—and full of these powerhouse antioxidants—is an Asian diet. Additionally, researchers found evidence that using turmeric, a potent anti-inflammatory spice common in Asian cuisines, also helps to reduce inflammation and associated pain.
Foods with ALA include anything leafy and other vegetables, such as broccoli and tomatoes.
Making the Change
Different factors contribute to chronic inflammation, including diet and lifestyle. Specifically, certain foods can have positive or negative roles.
“Inflammatory markers increase based on what we’re eating,” Ms. Riker said.
“It’s important to get a snapshot of someone’s overall diet and lifestyle to see what things are helping or hurting their pain condition.”
If someone eats the standard U.S. diet, it’s essential that they get foods that can relieve the causes of their discomfort.
“It’s important to eat foods that have been shown to help ease pain and inflammation,” Ms. Riker said.
Equally crucial is matching the food preparation with the condition. For example, eating raw vegetables can aggravate certain chronic pain conditions, such as irritable bowel syndrome.
Additionally, eating is a common way to cope with pain, which can make dietary changes even more difficult.
“One way to start is by trying one new food or dish every week and gradually increasing your intake of these foods,” Ms. Riker said.
A new study suggests following a Mediterranean diet and getting regular exercise may benefit gut health and lead to weight loss. Darina Kopcok/Stocksy
A new study shows adherence to a Mediterranean diet and regular exercise benefited the diversity and composition of the gut microbiome and led to weight loss.
The study may point toward a new avenue of research exploring the impact of diet and exercise on gut health.
Despite the promising results, experts say the study’s design may have yielded a less definitive finding, and more research is needed.
A new study investigated the effects of combining a Mediterranean diet with exercise and how that impacts the gut microbiome.
The findings show changes in gut microbiota in participants who closely adhered to the Mediterranean diet and engaged in an exercise program compared to those who ate a Mediterranean diet alone.
The people in the diet and exercise group also lost more weight.
A high quality diet and regular exercise are known to benefit overall health.
However, experts say diet is key to weight loss, while exercise benefits cardiovascular, metabolic, and cognitive health, as well as strength and balance.
This would be the first study to suggest a synergistic benefit of diet and exercise for gut health and weight loss if its findings are confirmed.
The first group, the lifestyle intervention group, was placed on an energy-reduced Mediterranean diet and received personal training advice from a dietitian.
Participants were encouraged to take brisk walks, or the equivalent, for 45 minutes daily and perform specific strength, balance, and flexibility exercises.
In addition, members of the lifestyle intervention group received two monthly visits from researchers, consisting of one group session, one individual session, and one individual phone call.
The second control group was given recommendations for following a Mediterranean diet in two group sessions over the course of the year without any advice regarding physical activity. As a result, their degree of adherence to the Mediterranean diet was up to them, or as the study terms it, ad libitum.
After a year, the researchers found changes in the levels of four metabolites in the stool samples belonging to the lifestyle intervention group compared to the control group.
Levels of two of these metabolites, DPA and adrenic acid, had decreased, while levels of oleic acid and 3-MAA had increased. A reduction of Eubacterium hallii and Dorea microbes was also observed.
The researchers note that some of these differences are associated with changes in some cardiovascular risk factors. Also of interest to the researchers were the metabolic processes, or subnetworks, initiated by these metabolites.
“It has been observed that physical activity has beneficial effects on gut microbiota composition by increasing the abundance of butyrate-producing bacteria or by decreasing the abundance of harmful species,” senior investigator Dr. Jordi Salas-Salvadó, a professor in the Department of Biochemistry and Biotechnology at the University of Southern Catalonia, Spain, explained to Medical News Today.
Despite the promising findings, the different dietary approaches for the lifestyle intervention and control groups make drawing definitive conclusions difficult.
Both groups were supposed to be following the same energy-deficient or calorie-deficient diet.
“If you look at the characteristics and study the results, and look at [their] Mediterranean diet adherence score, it was significantly different [between the two groups], Dr. Babak Firoozi, a board certified gastroenterologist with MemorialCare Medical Group in California, told MNT. Dr. Firoozi was not involved in the study.
“In other words, the control group did not stick to the diet the way the intervention group did,” Dr. Firoozi explained.
Dr. Salas-Salvadó agreed, noting: “The ad libitum nature of the [control group’s] diet could have significantly affected the difference between the microbiota results of the two groups more than the physical activity intervention.”
“An unrestricted diet may introduce variability in nutrient intake, impacting the gut microbiota composition differently than exercise alone. This variability in diet could overshadow the specific effects of physical activity on the gut microbiome, making it challenging to isolate the sole influence of exercise on microbial outcomes.”
— Dr. Jordi Salas-Salvadó, senior study investigator
Dr. Firoozi proposed the study may signal a need for further investigations of the interplay between diet and exercise, although it would need to be structured differently.
He said the findings on the effects of exercise are different from what he believes to be conventional wisdom for gut health.
“I don’t think [the authors] can conclusively say [it was exercise that made the difference], but it definitely is interesting to at least postulate,”Dr. Firoozi said.
Michelle Routhenstein, cardiology dietitian and preventive cardiology nutritionist at EntirelyNourished, not involved in the study, said some evidence has shown that exercise “may help with improving microflora diversity and positively changing the Bacteroidetes: Firmicutes ratio in the gut.”
Still, Routhenstein agreed that further studies are needed.
“In my practice, I encounter individuals who have been lifelong athletes yet suffer from advanced coronary artery disease. Many admit to neglecting their nutrition, prioritizing exercise, and assuming their appearance reflected good cardiometabolic health,” Routhenstein said.
“I believe it’s time to shift our focus away from debating the importance of either exercise or nutrition on cardiometabolic health and instead recognize the significance of both. It’s crucial to understand that optimal heart, gut, brain, and overall health and longevity require a balanced emphasis on both exercise and nutrition.”
Following a Mediterranean diet, and particularly eating fish, is linked to a lower risk of depression — at least in women. Image credit: Stas Pylypets/Getty Images.
Close adherence to a Mediterranean diet is associated with a reduced risk of depressive symptoms in older women, according to a new study.
Consuming fish and monounsaturated oils, both part of the Mediterranean diet, proved particularly important for the association.
While the study involved women and men, researchers saw a greater beneficial association between consumption of a Mediterranean diet and depression for women.
A newly published study finds that following a Mediterranean diet is associated with a reduction of depression in older women.
The World Health Organization (WHO) estimatesTrusted Source that depression affects about 5.7% of adults over the age of 60, and that the condition is 50% more common among women than men.
The new study, which appears in the British Journal of Nutrition, finds that women most closely adhering to a Mediterranean diet were around 60% less likely to experience depression.
The Italian NutBrain study involved 325 men and 473 women who were aged 65–97, with a mean age of 73.
Each participant responded to a 102-item questionnaire regarding their daily diet, allowing researchers to calculate each person’s Mediterranean diet score (MDS). Individuals were divided into three groups, or tertiles, based on how closely they followed the diet.
Overall, 19.8% of the study’s participants reported symptoms of depression — 27.9% of women compared with 8.0% of men.
People who scored within the top third of MDS scores were 55% less likely to experience depressive symptoms. Women in this tertile were around 60% less likely to report symptoms of depression.
Digging deeper into dietary elements, the researchers observed an association between eating more fish and monounsaturated fatty acids, compared with unsaturated fatty acids, and a greater reduction in depression.
While eating more fish was linked to a 44% overall reduction in depression risk for those in the top third of the tertiles, the reduction for women was 56%. For each gram of fish consumed per day, the risk fell by 2% for women.
When three or more servings of fresh fish were consumed weekly, the risk of depression was reduced by 62%; there was no association with canned tuna.
Monounsaturated fatty acids found in foods such as olive oil, peanuts, avocados, almonds, pecans, hazelnuts, and cashews are an important component of the Mediterranean diet.
The researchers observed that women who consumed a greater proportion of monounsaturated fatty acids versus saturated fatty acids had a 42% lower risk of depressive symptoms.
Nut and fruit consumption reduced the risk of depressive symptoms by 82% for men.
Michelle Routhenstein, registered dietician and nutritionist at EntirelyNourished.com, not involved in this study, told Medical News Today that:
“The observation that the protective effects of the Mediterranean diet components primarily affect women is surprising, given the potential biological mechanisms, such as vitamin D deficiency and alterations in brain-cell membrane composition, which are typically not gender-specific.”
At the same time, Routhenstein noted that its is important to remember that depressive symptoms were much more prevalent in women than in men. Then, she added, “women with depressive symptoms were more likely to be unmarried, live alone, take more medication, and to have poorer perceived health status.”
By contrast, registered dietician nutritionist Kristin Kirkpatrick, also not involved in this research, told us she was not surprised by the greater benefit to women of the Mediterranean diet, given the results of other existing research.
She reported that “[a] 2021 study found that non-nutrient rich diets had a greater adverse impact on women’s mental health than men, and a 2018 study found that men and women had differences in dietary patterns and mental well-being.”
As for why this disparity may exist, Kirkpatrick cited some research that suggests there could be “differences in the brain, or perhaps it also relates to the data showing that women are more susceptible to mental illness than men and that women react differently to various stressors than men as well.”
Routhenstein listed some health benefits of eating fish and consuming monounsaturated fatty acids that may explain their effects on depressive symptoms in women:
“Fish, rich in omega-3 fatty acids, and monounsaturated fatty acids found in the Mediterranean diet possess anti-inflammatory properties and support brain health. They potentially reduce the risk of depression through neurotransmitter modulation and neuroprotection,” said Routhenstein.
“Multiple trials,” said Kirkpatrick, “including the HELFIMEDTrusted Source and SMILESTrusted Source trials, found that [diets that included] the addition of fish oil led to reductions in depression scores.”
Routhenstein added that “the cardiovascular benefits associated with these nutrients may indirectly contribute to improved mental well-being.”
“Other components of the [Mediterranean] diet such as whole grains, fruits and vegetables, extra virgin olive oil, nuts, and seeds have all been associated with better mental health outcomes,” said Kirkpatrick.
Routhenstein explained that “[p]olyphenols, flavonoids, and phytochemicals found abundantly in Mediterranean diet staples like fruits, vegetables, nuts, seeds, and olive oil possess antioxidant and anti-inflammatory properties which may help reduce oxidative stress and inflammation in the body.”
“These bioactive compounds,” Routhenstein said, “have been associated with improved mood, cognitive function, and reduced risk of depression by supporting optimal brain health and neurotransmitter function.”
“Additionally, the limitation of sugar and refined grains in the diet can also play a role of better mental health,” pointed out Kirkpatrick.
“All of these components may also impact the microbiome, which in turn, we are learning has a large impact on mental health outcomes as well,” Kirkpatrick noted.
Following a Mediterranean diet, and particularly eating fish, is linked to a lower risk of depression — at least in women.
Close adherence to a Mediterranean diet is associated with a reduced risk of depressive symptoms in older women, according to a new study.
Consuming fish and monounsaturated oils, both part of the Mediterranean diet, proved particularly important for the association.
While the study involved women and men, researchers saw a greater beneficial association between consumption of a Mediterranean diet and depression for women.
A newly published study finds that following a Mediterranean diet is associated with a reduction of depression in older women.
The World Health Organization (WHO) estimatesTrusted Source that depression affects about 5.7% of adults over the age of 60, and that the condition is 50% more common among women than men.
The new study, which appears in the British Journal of Nutrition, finds that women most closely adhering to a Mediterranean diet were around 60% less likely to experience depression.
The Italian NutBrain study involved 325 men and 473 women who were aged 65–97, with a mean age of 73.
Each participant responded to a 102-item questionnaire regarding their daily diet, allowing researchers to calculate each person’s Mediterranean diet score (MDS). Individuals were divided into three groups, or tertiles, based on how closely they followed the diet.
Overall, 19.8% of the study’s participants reported symptoms of depression — 27.9% of women compared with 8.0% of men.
People who scored within the top third of MDS scores were 55% less likely to experience depressive symptoms. Women in this tertile were around 60% less likely to report symptoms of depression.
Digging deeper into dietary elements, the researchers observed an association between eating more fish and monounsaturated fatty acids, compared with unsaturated fatty acids, and a greater reduction in depression.
While eating more fish was linked to a 44% overall reduction in depression risk for those in the top third of the tertiles, the reduction for women was 56%. For each gram of fish consumed per day, the risk fell by 2% for women.
When three or more servings of fresh fish were consumed weekly, the risk of depression was reduced by 62%; there was no association with canned tuna.
Monounsaturated fatty acids found in foods such as olive oil, peanuts, avocados, almonds, pecans, hazelnuts, and cashews are an important component of the Mediterranean diet.
The researchers observed that women who consumed a greater proportion of monounsaturated fatty acids versus saturated fatty acids had a 42% lower risk of depressive symptoms.
Nut and fruit consumption reduced the risk of depressive symptoms by 82% for men.
Michelle Routhenstein, registered dietician and nutritionist at EntirelyNourished.com, not involved in this study, told Medical News Today that:
“The observation that the protective effects of the Mediterranean diet components primarily affect women is surprising, given the potential biological mechanisms, such as vitamin D deficiency and alterations in brain-cell membrane composition, which are typically not gender-specific.”
At the same time, Routhenstein noted that its is important to remember that depressive symptoms were much more prevalent in women than in men. Then, she added, “women with depressive symptoms were more likely to be unmarried, live alone, take more medication, and to have poorer perceived health status.”
By contrast, registered dietician nutritionist Kristin Kirkpatrick, also not involved in this research, told us she was not surprised by the greater benefit to women of the Mediterranean diet, given the results of other existing research.
She reported that “[a] 2021 study found that non-nutrient rich diets had a greater adverse impact on women’s mental health than men, and a 2018 study found that men and women had differences in dietary patterns and mental well-being.”
As for why this disparity may exist, Kirkpatrick cited some research that suggests there could be “differences in the brain, or perhaps it also relates to the data showing that women are more susceptible to mental illness than men and that women react differently to various stressors than men as well.”
Routhenstein listed some health benefits of eating fish and consuming monounsaturated fatty acids that may explain their effects on depressive symptoms in women:
“Fish, rich in omega-3 fatty acids, and monounsaturated fatty acids found in the Mediterranean diet possess anti-inflammatory properties and support brain health. They potentially reduce the risk of depression through neurotransmitter modulation and neuroprotection,” said Routhenstein.
“Multiple trials,” said Kirkpatrick, “including the HELFIMEDTrusted Source and SMILESTrusted Source trials, found that [diets that included] the addition of fish oil led to reductions in depression scores.”
Routhenstein added that “the cardiovascular benefits associated with these nutrients may indirectly contribute to improved mental well-being.”
“Other components of the [Mediterranean] diet such as whole grains, fruits and vegetables, extra virgin olive oil, nuts, and seeds have all been associated with better mental health outcomes,” said Kirkpatrick.
Routhenstein explained that “[p]olyphenols, flavonoids, and phytochemicals found abundantly in Mediterranean diet staples like fruits, vegetables, nuts, seeds, and olive oil possess antioxidant and anti-inflammatory properties which may help reduce oxidative stress and inflammation in the body.”
“These bioactive compounds,” Routhenstein said, “have been associated with improved mood, cognitive function, and reduced risk of depression by supporting optimal brain health and neurotransmitter function.”
“Additionally, the limitation of sugar and refined grains in the diet can also play a role of better mental health,” pointed out Kirkpatrick.
“All of these components may also impact the microbiome, which in turn, we are learning has a large impact on mental health outcomes as well,” Kirkpatrick noted.
This Mediterranean diet version of tuna salad is packed with heart-healthy omega-3 fatty acids.
The traditional diet of northern Portugal and northwestern Spain, known as the Southern European Traditional Atlantic Diet, or Atlantic diet for short, may hold some clues to better heart health and a lower risk of dying early from cancer, heart disease or any cause, according to studies conducted in Europe.
The latest study, published recently in the journal JAMA Network Open, found the diet also modestly reduced the incidence of metabolic syndrome, a combination of higher blood pressure, blood sugars, triglycerides and belly fat that raises the risk of coronary heart disease, diabetes, stroke and other serious health conditions.
The diet is based on foods grown or found in that part of the Europe, much like its famous cousin the Mediterranean diet.
“This is an important study because it confirms that the principles of the Traditional Mediterranean Diet (which has been studied most intensively) can be applied to other cultures as well,” said leading nutrition researcher Dr. Walter Willett, a professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health and professor of medicine at Harvard Medical School in Boston, in an email. He was not involved in the study.
Because it’s plant-based and locally sourced, the Atlantic diet also helps protect the planet by contributing to the United Nations’ Sustainable Development Goals, the study’s authors noted.
“This is a nice demonstration that such a diet, with an emphasis on local sourcing to the extent practical, offers benefits to people and planet alike. That’s a good take-away,” said Dr. David Katz, a specialist in preventive and lifestyle medicine who founded the nonprofit True Health Initiative, a global coalition of experts dedicated to evidence-based lifestyle medicine. He was also not involved in the study.
What is the Atlantic diet?
The Atlantic diet includes fresh fish, particularly cod, with some red meat and pork products, dairy, legumes, fresh vegetables, potatoes typically eaten in vegetable soups, whole-grain bread, and moderate wine consumption. While some of the menu may be unique to that part of Portugal and Spain, a similar diet can be found in some parts of Czechia, Poland and the UK, experts say.
In comparison, the award-winning Mediterranean diet is plant-based, with the majority of each meal focused on fruits and vegetables, whole grains, beans and seeds, with a few nuts and a heavy emphasis on extra-virgin olive oil.
Red meat is used sparingly, usually only to flavor a dish. Eating healthy, oily fish, which are packed with omega-3 fatty acids, is encouraged, while eggs, dairy and poultry are eaten in much smaller portions than in the traditional Western diet.
Like the Mediterranean diet, the Atlantic diet focuses on home-cooked food served family style, with an emphasis on social interactions between friends and family. Mindful eating, socializing over meals and daily walking or biking provide the foundation of the Mediterranean diet — considered as or more important than the foods consumed.
“We encourage at least 20 minutes per meal” of mindful eating and socializing, Atlanta registered dietitian Rahaf Al Bochi told CNN in a previous interview on the Mediterranean diet.
“I understand that can be hard for a lot of people to implement but start small,” said Al Bochi, a spokeswoman for the Academy of Nutrition and Dietetics. “Turn off the TV, put away the cell phone, focus on meaningful conversations, chew slowly and pause between bites. That could be the start to your mindful eating journey.”
Research is growing
A study published in December 2023 found that a high adherence to the Atlantic diet, also known as the Southern European Atlantic diet, lowered the risk of death from any cause over a 14-year period in Spain, Czechia, Poland and the UK for people without severe chronic diseases. The diet also lowered the risk of death from cardiovascular disease and cancer for the nearly 36,000 study participants who were between the ages of 18 and 96 years old.
Prior research points to some of the reasons why these food groups might be beneficial, the authors said. Eating more fish, legumes and vegetables is associated with lower levels of C-reactive protein, a sign of inflammation in the body.
Fatty fish such as salmon, cod, trout and herring are full of heart healthy omega-3 fatty acids.
Eating cod, legumes and vegetables was beneficial in lowering blood pressure, while fish in general helps reduce levels of triglycerides, a blood fat that contributes to hardening of the arteries and heart disease.
Other studies have shown eating mostly an Atlantic diet can lower insulin, insulin resistance, systolic blood pressure, total cholesterol, body mass index (BMI) and waist circumference. And a 2021 study found that sticking to the Atlantic diet for three years produced a 14% lower risk of early death from any cause over 10 years in adults over age 60.
However, other studies have shown that not all food groups in the traditional Atlantic diet are beneficial. Fish, legumes, vegetables and whole grains were associated with a reduced risk of death from any cause in two recent meta-analyses. But eating dairy and potatoes was not, while eating red and processed meat increased risk.
Red and processed meats, including pork products, have been shown in many studies to raise the risk of cardiometabolic disease and cancer, especially colon cancer, while potatoes may increase the risk of type 2 diabetes.
There’s a reason it’s viewed as the #1 diet in the world.
It’s no secret by now that people who live in the Mediterranean region—like Greece, Italy, and Spain—live longer and healthier lives than those in many other countries. Beyond their zest for life, chalk it up to what’s on their plates. Enter the Mediterranean diet.
Additionally, a recent study found that swapping out saturated fats like butter, mayonnaise, and dairy fat for olive oil could have benefits on your heart health, increase longevity, lower your risk for cancer, and improve cognitive functioning. Plus, the American Heart Association recently released new heart-healthy guidelines that include a diet that mirrors the Mediterranean diet.
Maybe it’s because the Mediterranean diet doesn’t fit into the restrictive calorie-driven framework of an actual “diet.” But it’s not quite as simple as chowing down on pasta, pizza, and hummus, either. The Mediterranean diet is actually more of a style of eating that involves lots of olive oil, fresh fruits and veggies, fatty fish, and even the occasional glass of red wine.
Here’s everything you need to know to embrace the number diet in the world.
What is the Mediterranean diet meal plan?
Unlike other diets, the Mediterranean diet is about the foods you should eat, rather than foods you should restrict. There aren’t any major rules about counting your calories, sugar intake, or macros. It simply encourages enjoying whole foods in moderation (what a concept!).
Mediterranean diet foods list
Creating a Mediterranean-approved grocery list is simple, and there are more foods you can add to your cart than foods you should avoid, says Amy Gorin, M.S., R.D.N., owner of Amy Gorin Nutrition in the New York City area. Ultimately, think of the Mediterranean diet as a plant-based eating plan with fish, poultry, and dairy occasionally thrown into the mix.
Eat plenty of:
Colorful fruits and vegetables
Fish and other types of seafood at least twice per week
Olive oil
Nuts and seeds
Beans and legumes
Whole grains like brown rice, quinoa, and oats
Fresh herbs
Eat in moderation:
Poultry and eggs
Dairy like milk, cheese, and yogurt
Red wine (up to one glass per day for women and two glasses per day for men, if you choose to drink)
Limit your intake:
Refined grains and oils
Red meat or deli meats
Processed or packaged foods
Foods high in added sugar, such as pastries or candies
What are the benefits of the Mediterranean diet?
It wouldn’t be the top diet for multiple years running if it wasn’t really good for you. Unlike many fad diets, there’s an abundance of legit studies that back up the benefits of the Mediterranean diet, with highlights in the following areas:
Heart health
Alongside the DASH diet, the Mediterranean diet is known to protect your ticker. One large study of more than 30,000 women found that adherence to the eating plan over a 10-year period lead to lower risk of heart attacks, strokes, and heart failure. In another study, participants had lower blood pressure after following the Mediterranean diet for just six months.
Researchers attribute these positive outcomes to the abundance of heart-healthy nutrients found in the diet’s whole foods, like antioxidants from fresh fruits and veggies, fiber found in whole grains, and healthy unsaturated fats packed in fish, nuts, and olive oil.
Cancer risk
A comprehensive 2017 review states that people living in the Mediterranean region have lower rates of cancer than those in Northern Europe or the United States, and the authors credit this impressive stat to following a Mediterranean diet. Research has also found that loading up on Mediterranean food staples can decrease the levels of inflammatory markers that are associated with tumor growth.
Weight loss
An updated analysis was recently published after nearly 6,000 adults with Type 2 diabetes or risk for cardiovascular disease were assigned a Mediterranean diet plan with olive oil, a Mediterranean diet plan with nuts, or a control diet. Those who followed the Mediterranean diet with nuts saw an improved difference in waistline over a five-year period.
Another study analyzed the diets of over 32,000 Italian participants over the age of 12-years-old. Researchers found those who followed a Mediterranean diet had lower levels of weight gain and less increase in waist circumference.
Type 2 diabetes
In one 2015 review of research, the Mediterranean diet was associated with better glycemic control than other diets. Translation: Researchers think that the high intake of polyphenols (a.k.a. plant compounds that act as antioxidants) from fruits, vegetables, whole grains, and nuts can improve insulin sensitivity and therefore reduce the risk of type 2 diabetes.
Brain function
Scientists also surmise that polyphenols may be beneficial for brain health, specifically when it comes to depression, since polyphenols influence neurotransmitters in the brain that possess anti-depression activities.
In addition to regular exercise, quitting smoking, and maintaining a healthy weight, the World Health Organization also specifically recommends following a Mediterranean diet to decrease your risk of developing dementia as it is “the most extensively studied dietary approach in relation to cognitive function.”
Are there any downsides of following a Mediterranean diet?
With its prestigious reputation and science-backed benefits, the Mediterranean diet doesn’t seem to have many cons. One major con of the Mediterranean diet is the cost of following a plan that requires a large number of fresh foods and the time required to prepare them. This can prove difficult for someone working a busy schedule or following a strict budget.
And like any eating plan, having certain indulgences in moderation can be tough for some people, according to Gorin. “The diet limits certain foods, such as alcohol and dairy, so you may feel like you miss them if you follow the Mediterranean diet,” she says.
It also recommends restricting your intake of processed foods, red meat, and sugary desserts. While this is common with any healthy diet, it can be challenging (read: cue the cravings!) at first if you’re used to eating these foods on the regular.
How to start the Mediterranean diet
When planning your Mediterranean menu, Gorin suggests thinking outside the box and including colorful ingredients, such as wild blueberries, in your daily diet. “Wild blueberries boast anthocyanins, a type of antioxidant that may help boost cognitive function, inhibit growth of certain cancer cells, and even help lower ‘bad’ LDL cholesterol,” says Gorin.
She also recommends eating fish at least twice per week. “Fatty fish such as salmon, sardines, and herring have the omega-3’s EPA and DHA, which can help you lower risk of heart disease,” Gorin says. Here’s a sample meal plan of a typical day on the Mediterranean diet.
Breakfast: Smoothie with 1 cup wild blueberries, ½ banana, ½ cup plain Greek yogurt, and one tablespoon of nut butter. Or try any of these best Mediterranean diet breakfast recipes.
Lunch: Buddha bowl made with ½ cup lentils, 1 to 2 cups various colored veggies, ½ cup chickpeas, 1/3 avocado, and a drizzle of olive oil and lemon juice
Snack: One to two tablespoons of hummus, sliced bell peppers, and carrots
Dinner: 3.5 ounces grilled salmon, 1/2 cup cooked brown rice, one cup kale sautéed in one tablespoon olive oil
Dessert: One ounce of dark chocolate and 1 ounce of nuts
A new study suggests that Mediterranean and MIND diets could help improve memory and cognition during midlife.
A new study showed that a Mediterranean or MIND diet resulted in better cognitive health for females.
The study of 509 twins found that those following these diets better preserved episodic and visuospatial working memory after 10 years.
The possible mechanisms by which the diets are helping preserve cognitive health are specific gut bacteria and short-chain fatty acids.
A new study analyzing data from middle-aged females investigates the potential benefits of a Mediterranean or a MIND diet on cognitive health.
The research included genetically identical (monozygotic) twins and fraternal (dizygotic) twins.
The study finds that among monozygotic twin pairs, the twin with a higher adherence to either the Mediterranean or MIND diet retained slightly stronger episodic and visuospatial working memory.
This observation was significant for twins with a greater adherence to the Mediterraneandiet.
Monozygotic twins both develop from a single egg, or “ovum.” Fraternal, or “dizygotic,” twins are born together but do not come from the same egg. They are sometimes referred to as co-twins or birth partners. Monozygotic twins are genetically identical. Dizygotic twins share roughly 50% of their genes.
In this study, the researchers analyzed data from 509 female twins who had enrolled with the UK Adult Twin Registry between 1992 and 2004. Of this group, 34% were monozygotic, and 66% were dizygotic.
The study cohort included healthy twins with a complete set of baseline data regarding diet — via questionnaires — and cognitive performance. Approximately 10 years later, between 2008 and 2010, twins took new cognitive tests, and participants’ fecal samples were analyzed.
A higher adherence to the MIND diet at baseline was associated with a greater abundance of the bacteria Ruminococcaceae and short-chain fatty acids at follow-up.
However, this association was not significant after adjusting for dietary fiber intake.
“This study sets itself apart by honing in on female twins, offering a unique perspective on the interplay between diet and cognitive health,” said Michelle Routhenstein, a registered dietitian nutritionist who specializes in heart disease at EntirelyNourished, and who was not involved in this study.
“By factoring in shared genetics and early life experiences, it delves deeper into the potential cognitive advantages associated with Mediterranean and MIND diets, particularly as individuals reach midlife,” she added.
Dr. Thomas Holland, from the Department of Internal Medicine, Division of Digestive Diseases and Nutrition at Rush University, also not involved in the study, commented on its significance for Medical News Today.
“This study provides further evidence that our dietary habits in midlife can significantly impact our cognitive health,“ he told us. “It goes beyond the assumption that such habits are only beneficial later in life, emphasizing their relevance during midlife.”
He noted that when we think about cognitive development, we often view it as “a trajectory of improvement from childhood through adulthood and into midlife, with the expectation of some decline as we age.”
Importantly, he said: “This study suggests that we possess the potential to enhance our cognitive resilience and build cognitive reserve during midlife. These benefits may extend into older age, enabling us to better maintain our cognitive abilities over time.”
The benefits in cognitive health reported in this study were less dramatic than are sometimes seen in studies of older people.
This may be because, as Dr. Holland suggested: “It’s commonly assumed that individuals in this stage are already operating at higher levels of cognitive function, approaching a theoretical ceiling. This dynamic contributes to the diminished observable effect in this demographic.”
Cognitive healthTrusted Source is generally measured through the testing of various functions, of which episodic and visuospatial memory are just two.
“Episodic memory refers to our capacity to utilize personal experiences for learning new information, retaining it, and recalling it when necessary,” explained Dr. Holland.
“Meanwhile,” he said, “visuospatial memory involves the ability to recognize objects and their spatial locations, internalize this information, and subsequently process and retain specific details about the objects.”
“These cognitive functions are crucial quasi-biomarkers of eventual cognitive health,” noted Routhenstein, “as deficits in them often manifest early in neurodegenerative diseases like Alzheimer’s, making their preservation indicative of lower risk for cognitive decline.”
Such cognitive abilities, and others, collectively contribute to global cognition.
“While a deficiency in one cognitive domain may not necessarily signify an overall decline in global cognition,” said Dr. Holland, “it can serve as a valuable indicator of cognitive health or trajectory.”
Both the Mediterranean and MIND diets are anti-inflammatory, healthy diets.
The study’s authors may present an additional clue explaining the mechanistic connection between these diets and strong cognitive reserve: Ruminococcaceae and short-chain fatty acids.
Routhenstein explained: “Ruminococcaceae bacteria in the gut produce short-chain fatty acids (SCFAs) like acetate, propionate, and butyrate through dietary fiber fermentation, contributing to gut health and exerting anti-inflammatory effects crucial for protecting neuronal function.”
“These SCFAs, in turn, play a role in modulating immune system activity by reducing the recruitment of monocytes and neutrophils, thus exhibiting anti-inflammatory properties.”
— Dr. Thomas Holland, physician scientist
“Additionally,” Routhenstein noted, “SCFAs act as energy substrates for gut epithelial cells and may cross the blood-brain barrier, providing energy to brain cells and modulating neurotransmitter levels, potentially enhancing cognitive function.”
Nevertheless, the experts pointed out that people should prioritize more than just their dietary habits to maintain brain health as they age.
“While diet plays a pivotal role, it’s merely one component of a comprehensive healthy lifestyle,” said Dr. Holland.
He cited the following lifestyle interventions for preserving cognitive health:
engaging in moderate to vigorous physical activity
cultivating an active social circle
participating in mentally stimulating activities (i.e., visiting museums or exploring new hobbies)
A “green” Mediterranean diet can help people shed twice as much visceral fat than a standard version of the healthy diet. Researchers in Israel say modifying this popular diet to cut out even more red meat and increase polyphenols makes the Mediterranean diet even better at removing this harmful form of fat.
A team from Ben-Gurion University of the Negev says visceral fat is the true problem when it comes to health and weight loss. This type of fat builds around the internal organs and is incredibly hard to get rid of. It also produces hormones and other toxins that have a link to heart disease, diabetes, and premature death.
Professor Iris Shai and an international team of researchers altered the standard Mediterranean diet — which typically includes large amounts of olive oil, fish, fruit, vegetables, nuts, seeds, and a minimal amount of red meat. On top of 28 grams of walnuts daily, 294 participants consumed three to four cups of green tea and 100 grams of duckweed green shake every day for 18 months.
The researchers note that aquatic green plant duckweed is high in bioavailable protein, iron, B12, vitamins, minerals, and polyphenols. Dieters also substituted meat intake with other foods.
‘Quality of food’ just as important as counting calories
Results show following a greener version of the Mediterranean diet reduced visceral fat by 14 percent, compared to seven percent for those eating a standard Mediterranean diet. Participants sticking to a normal, healthy diet only lost 4.5 percent of their visceral fat.
“A healthy lifestyle is a strong basis for any weight loss program. We learned from the results of our experiment that the quality of food is no less important than the number of calories consumed and the goal today is to understand the mechanisms of various nutrients, for example, positive ones such as the polyphenols, and negative ones such as empty carbohydrates and processed red meat, on the pace of fat cell differentiation and their aggregation in the viscera,” says Prof. Shai in a university release.
“A 14% reduction in visceral fat is a dramatic achievement for making simple changes to your diet and lifestyle. Weight loss is an important goal only if it is accompanied by impressive results in reducing adipose tissue,” adds co-author Dr. Hila Zelicha.
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