Life can seem pretty heavy sometimes, right? But what if a change in diet could lighten the load? Recent findings from a diligent team at Binghamton University, State University of New York (SUNY) suggest that the Mediterranean diet reduces feelings of stress and promotes mental and physical health.
This is not a superficial assumption. It is the conclusion of a carefully conducted comparison of the Mediterranean and Western diets and their effects on stress perception.
Mediterranean diet against stress
Behind this research is Lina Begdache, a distinguished associate professor of health and wellness studies at Binghamton University. She has done extensive research into the effects of various elements on our well-being, especially our mental health.
Begdache and her team investigated whether switching to a Mediterranean diet – plates full of fruits, vegetables, whole grains and healthy fats – could change the perception of stress.
The researchers found that consumption of staple foods of the Mediterranean diet was associated with lower levels of perceived stress and psychological distress.
This Mediterranean approach is not just about eating; it represents a balanced lifestyle full of variety and quality nutrition. This is in stark contrast to the typical Western diet, which is full of processed and high-glycemic foods.
Connection between nutrition and stress
Stress is a global experience, isn’t it? However, your perception of stress can significantly affect your mental and physical health.
“Stress is considered a precursor to psychological suffering and studies, including our own, have shown that the Mediterranean diet alleviates psychological suffering,” Begdache said.
“So part of the puzzle may be explained by the fact that the Mediterranean diet may be associated with a reduction in the negative components of perceived stress and an improvement in its positive properties.”
How did Begdache and her team come to this conclusion? They conducted a survey with over 1,500 participants, examining their eating habits and measuring their stress levels.
After evaluating the data with a machine learning model, it became clear that the components of the Mediterranean diet were associated with less stress and psychological distress. Conversely, the typical Western diet seemed to be associated with increased stress and psychological distress.
Adopt a balanced lifestyle
The Mediterranean diet not only relieves stress, but also has a number of health benefits. Research suggests that this diet can minimize the risk of chronic diseases such as heart disease, diabetes and certain types of cancer.
Additionally, focusing on whole foods and healthy fats boosts cognitive function and may lower the risk of depression. By changing our diets, we can develop a lifestyle that promotes physical and mental well-being and creates a solid foundation for overall health.
Switching to the Mediterranean diet
Switching to the Mediterranean diet doesn’t have to be overwhelming. You can start by incorporating more fruits and vegetables into your meals; aim for a variety of colorful produce.
Choose whole grains like quinoa, barley and brown rice instead of refined varieties. Incorporate healthy fats like olive oil, nuts and avocados into your diet while reducing processed foods and sugar.
Instead of salt, try using herbs and spices to add more flavor to your dish, and don’t forget to share your delicious meals with your loved ones. These manageable steps can lead you to a healthier lifestyle and possibly reduce stress too.
What influence does nutrition have on our stress levels?
Begdache emphasizes that this study fills an important gap in the field. Although numerous studies examine how stress affects our eating habits, there is little research on how food can affect our stress levels.
Her team continues to study various aspects of brain function, behavior and dietary trends, striving to uncover further connections and health benefits.
The next time you find yourself craving a doughnut or a bag of chips in a stressful moment, why not grab a fresh fruit salad or a handful of nuts instead?
Switching from a Western diet to a Mediterranean diet could be the key to managing stress more effectively. Isn’t it encouraging to know that your next meal could be a step toward a less stressful life?
Remember, stress doesn’t have to rule your life. So, are you ready to make dietary changes to live a healthier, happier life? The choice is yours.
The study was published in the journal Nutrition and health.
—–
Like what you read? Subscribe to our newsletter for exciting articles, exclusive content and the latest updates.
Check out EarthSnap, a free app from Eric Ralls and Earth.com.
—–
