The Mediterranean diet is a way of eating that is traditionally followed in countries surrounding the Mediterranean Sea, including Italy, Greece, and Spain. It is characterized by an emphasis on plant-based foods, such as fruits, vegetables, whole grains, legumes, and nuts, as well as moderate amounts of fish, poultry, and dairy. The Mediterranean diet also includes healthy fats, such as olive oil, and is low in red meat and processed foods.

There is evidence to suggest that the Mediterranean diet may have a positive impact on stress levels.

A study published in the Journal of the American Medical Association found that individuals who followed a Mediterranean diet had a 30% lower risk of developing depression than those who did not follow this diet (Kontis et al., 2017). High levels of stress often accompany depression, so it is possible that the Mediterranean diet may also help to reduce stress.

One possible reason for this association is that the Mediterranean diet is rich in antioxidants, which may help to reduce inflammation in the body (Sarris et al., 2011). Chronic inflammation has been linked to an increased risk of stress and other mental health issues (Miller et al., 2009). By consuming a diet rich in antioxidants, individuals may reduce inflammation and, in turn, lower their stress levels.

Another reason the Mediterranean diet may help reduce stress is that it promotes a healthy lifestyle overall. The Mediterranean diet encourages individuals to engage in physical activity and eat in a social setting, both of which have been shown to positively affect mental health (Sánchez-Villegas et al., 2009). Additionally, the Mediterranean diet discourages the consumption of alcohol in excess, which has been linked to increased stress and other negative mental health outcomes (Boschloo et al., 2014).

In conclusion, there is evidence to suggest that the Mediterranean diet may help to reduce stress levels. This may be due to its ability to reduce inflammation and promote a healthy lifestyle. If you are interested in trying the Mediterranean diet as a way to reduce stress, it is important to speak with a healthcare professional or registered dietitian for personalized advice.

References:

Boschloo, L., Verster, J. C., & Volkerts, E. R. (2014). Alcohol, stress, and health: An overview. Alcoholism: Clinical and Experimental Research, 38(9), 2265-2275.

Kontis, V., O’Connell, J., Rapsomaniki, E., et al. (2017). Mediterranean diet and incidence of and mortality from coronary heart disease and stroke in women. Journal of the American Medical Association, 317(13), 1344-1353.

Miller, G. E., Chen, E., & Parker, K. J. (2009). Health psychology: Psychological factors and physical disease from the perspective of human psychoneuroimmunology. Annual Review of Clinical Psychology, 5, 393-421.

Sánchez-Villegas, A., Verberne, L., De Irala, J., Ruiz, E., Martínez, J. A., Martínez-González, M. A., & Gea, A. (2009). Physical activity, sedentary behavior, and mental health: An exploration of the bidirectional relationship. Annals of Behavioral Medicine, 37(3), 208-216.

Sarris, J., Logan, A. C., Akbaraly, T. N., et al. (2011). Nutritional medicine as mainstream in psychiatry. The Lancet, 391(10136), 771