Eating Well, Feeling Better

When diet is wrong, medicine is of no use. When diet is correct, medicine is of no need.

Ayurvedic Proverb

References

[1] Adan, R. A., van der Beek, E. M., Buitelaar, J. K., Cryan, J. F., Hebebrand, J., Higgs, S., ... & Dickson, S. L. (2019). Nutritional psychiatry: Towards improving mental health by what you eat. European Neuropsychopharmacology, 29(12), 1321-1332. https://doi.org/10.1016/j.euroneuro.2019.10.011

[2] Hill, D., Conner, M., Clancy, F., Moss, R., Wilding, S., Bristow, M., & O’Connor, D. B. (2022). Stress and eating behaviours in healthy adults: A systematic review and meta-analysis. Health Psychology Review, 16(2), 280-304. https://doi.org/10.1080/17437199.2021.1923406

[3] Noerman, S., Nöthlings, U., Ristić-Medić, D., Birgisdóttir, B. E., Tetens, I., Kolehmainen, M., & Working Group 1 of the Presidential Activity of Federation of European Nutrition Societies (FENS). (2025). Multi-faceted nutritional science demonstrated through the prism of sugar: a scoping review on sugar intake and association with quality of life in children and adolescents. European Journal of Nutrition, 64(3), 137. https://doi.org/10.1007/s00394-025-03648-3

[4] Mazloomi, S. N., Talebi, S., Mehrabani, S., Bagheri, R., Ghavami, A., Zarpoosh, M., ... & Moradi, S. (2023). The association of ultra-processed food consumption with adult mental health disorders: a systematic review and dose-response meta-analysis of 260,385 participants. Nutritional Neuroscience, 26(10), 913-931. https://doi.org/10.1080/1028415X.2022.2110188

[5] DeSmet, A., Culot, C., Virani, D., Pabian, S., Ariño Mateo, E., Van Royen, K., ... & Liebmann, M. (2024). A Systematic Review and Meta-analysis of the Effectiveness of Dietary Interventions to Enhance Mental Wellbeing in Emerging Adulthood. Journal of Happiness Studies, 25(6), 68. https://doi.org/10.1007/s10902-024-00779-y

[6] Harris, R. A., Fernando, H. A., Seimon, R. V., da Luz, F. Q., Gibson, A. A., Touyz, S. W., & Sainsbury, A. (2022). Effects of total diet replacement programs on mental well‐being: A systematic review with meta‐analyses. Obesity Reviews, 23(11), e13465. https://doi.org/10.1111/obr.13465

[7] Guasch‐Ferré, M., & Willett, W. C. (2021). The Mediterranean diet and health: a comprehensive overview. Journal of Internal Medicine, 290(3), 549-566. https://doi.org/10.1111/joim.13333

[8] Muscogiuri, G., Verde, L., Sulu, C., Katsiki, N., Hassapidou, M., Frias-Toral, E., ... & Barrea, L. (2022). Mediterranean diet and obesity-related disorders: what is the evidence? Current Obesity Reports, 11(4), 287-304. https://doi.org/10.1007/s13679-022-00481-1

[9] Haigh, L., Kirk, C., El Gendy, K., Gallacher, J., Errington, L., Mathers, J. C., & Anstee, Q. M. (2022). The effectiveness and acceptability of Mediterranean diet and calorie restriction in non-alcoholic fatty liver disease (NAFLD): A systematic review and meta-analysis. Clinical Nutrition, 41(9), 1913-1931. https://doi.org/10.1016/j.clnu.2022.06.037

[10] Hareer, L. W., Lau, Y. Y., Mole, F., Reidlinger, D. P., O'Neill, H. M., Mayr, H. L., ... & Albarqouni, L. (2025). The effectiveness of the Mediterranean Diet for primary and secondary prevention of cardiovascular disease: An umbrella review. Nutrition & Dietetics, 82(1), 8-41. https://doi.org/10.1111/1747-0080.12891

[11] Fu, J., Tan, L. J., Lee, J. E., & Shin, S. (2022). Association between the Mediterranean diet and cognitive health among healthy adults: A systematic review and meta-analysis. Frontiers in Nutrition, 9, 946361. https://doi.org/10.3389/fnut.2022.946361

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Nutritional Psychiatry: You Are What You Eat

Nutritional psychiatry is an emerging area of research, focused on understanding dietary components' benefits for promoting mental health and protecting us from psychiatric disease [1]. The adage “You are what you eat” rings true in this domain of scientific study. Scientists know a little bit more about the physical and psychological health outcomes of poor eating behaviours and diets. Stressed people are more likely to consume unhealthy foods, for one [2]. Another review points to the negative relationship between sugar consumption with quality of life [3]. One other review shows that consuming highly processed foods is associated with a higher risk of depression [4]. Researchers are quick to point out that, however, that correlation is not causation. As “intuitive” as it might be, consumption of certain foods and diets does not cause poorer health outcomes. The reverse might be true – poorer psychological health may also be the cause for poor diet choices. Recent studies, however, suggest that we have good reason to think that eating well will lead to feeling well and that well-being can be elevated through dietary interventions. By testing these interventions, researchers can establish that a change in one’s diet explains why someone experiences higher levels of well-being. Put another way, these interventions help us establish that changing our diets can directly cause a change – an improvement, to our psychological well-being. One study shows a small, but significant influence of a healthy diet with higher mental well-being among adults aged 19-24 [5]. One other meta-analysis showed that total diet replacement programs – replacing dietary requirements with nutritionally richer foods lead to reductions in depression, anxiety, and stress, while also increasing emotional and social well-being [6]. As the evidence accumulates, science now increasingly shows that what you eat does determine how well you feel – especially if you follow the Mediterranean Diet.

Physical and Health Benefits of the Mediterranean Diet

The Mediterranean Diet is characterized by (i) a high intake of olive oil, fruits, nuts, vegetables and cereals (plant foods), (ii) a moderate intake of fish and poultry, and (iii) a low intake of dairy, red and processed meats, and sweets [7]. Wine is also consumed, in moderation as part of this diet, as is natural sugars in the form of honey. The food pattern reflects the typical diet in Crete, and the rest of Greece, though can also be found in European countries that had a history of cultivating olives – Italy, Spain, and Portugal just to name a few. Recently, nutritional psychiatry research has examined the health outcomes associated with the Mediterranean Diet. One review showed this diet’s benefits in countering the negative effects of obesity – the diet is deemed to be one of the healthiest and most effective dietary interventions in reducing the risk of various cancers and protecting against cardiovascular diseases [8]. Another showed that eating like residents in the Mediterranean region is likely to improve liver function and reduce the risk of fatty liver disease [9]. Finally, one recent review – a “meta-analysis of meta-analyses,” comprising 238 randomized controlled trials indicates that the Mediterranean Diet can reduce the risk of fatal cardiovascular disease by up to 67%. The researchers from this study the protective, preventative effect of this diet might be more evident among those with cardiovascular disease, strengthening the case for dietary changes as a means to reduce serious health risks [10].

Psychological Benefits of the Mediterranean Diet

Consistent research findings suggest that the Mediterranean Diet benefits psychological well-being. As with the studies listed earlier, researchers have relied on long-term, cohort studies – aggregating the results of previous studies to lend confidence to their claims. One review showed that the Mediterranean Diet was associated with a lower risk of mild cognitive impairment and Alzheimer’s Disease, while also benefitting working memory ability [11]. The diet has also been shown to significantly reduce depression, anxiety and psychological distress – which researchers partly attribute to the fruit and vegetable-rich composition of the diet [12]. The positive psychological effects of this diet – particularly when it comes to cognitive functioning, are evident among older adults, which arguably makes such a diet more important as we age [13]. Indeed, another set of studies employing middle and older Chinese individuals showed that the Mediterranean Diet slows cognitive decline in later life [14]. Of course, long-term adherence to such a diet is more likely to lead to the benefits claimed from these studies. But you can start tweaking your diet just a bit to make a positive change – and you might notice the psychological benefits almost immediately. One recent study showed that in the short term, the Mediterranean Diet is associated with improvements in attention, alertness, and general contentment [15]. Eating like how our friends in the Mediterranean region might be, as the researchers claim, a “promising strategy to improve short-term cognitive and mental health.”

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