Feeling Anxious? THIS Diet Can Help Lower Stress and Boost Mental Peace

• Image Credit: Google

• Aug 11, 2024 | Guriya Khatun

The research found that this diet could reduce the risk of cardiovascular disease and related mortality by nearly 25 percent.

Digital Desk: If you're experiencing high levels of stress, adopting a Mediterranean diet—abundant in fruits, vegetables, nuts, and legumes—might offer some relief, according to recent research. A study conducted by Binghamton University, State University of New York, examined the effects of the Mediterranean diet compared to the traditional Western diet on stress levels.

Lina Begdache, Associate Professor of Health and Wellness Studies, explained that stress can be a precursor to mental distress. The research indicates that a Mediterranean diet can help reduce individuals' perception of how much stress they can handle. Begdache noted that the study, published in Nutrition and Health, “demonstrated that the Mediterranean diet lowers mental distress” and “may be associated with a reduction in the negative aspects of perceived stress and an enhancement of its positive aspects.”

Benefits of the Mediterranean Diet

The Mediterranean diet emphasizes plant-based foods and healthy fats. It includes a high intake of whole grains, vegetables, fruits, legumes, nuts, and extra virgin olive oil; a moderate amount of fish and shellfish; low to moderate wine consumption; and limited intake of red and processed meats, dairy products, animal fats, and processed foods.

In contrast, the Western diet is characterized by a high intake of high-glycemic, low-quality processed foods. To evaluate perceived stress levels, the researchers surveyed over 1,500 individuals. Their analysis, powered by a machine learning model, revealed that “consuming components of the Mediterranean diet is associated with lower levels of perceived stress and mental distress.”

Conversely, the Western diet—rich in sugar, salt, and fat—is linked to increased stress and mental distress. Beyond its negative impact on mental health, the Western diet is also associated with a higher risk of non-communicable diseases such as obesity, diabetes, hypertension, and cancer.

A recent study published in Heart highlighted the benefits of the Mediterranean diet on cardiovascular health, particularly for women. The research found that this diet could reduce the risk of cardiovascular disease and related mortality by nearly 25 percent.