• Tena Davies

Mediterranean Diet and Reduced Depression

Our diet can have a very significant impact on both our physical and mental health. A recent study, conducted at Deakin University, explored the effects of the Mediterranean diet on mental health. Participants of the 12 week trial ate:

Daily: 6 servings of vegetables, 5 servings of wholegrains, 3 servings of fruit, two servings of unsweetended dairy, one serving of raw unsalted nuts, and 3 tablespoons of olive oil

Weekly: 3 servings of lean read meat, 2 of servings of chicken, up to 6 eggs, and at least 2 servings of fish

Limited: no more than 2 glasses of red wine a day, no more than three servings of sweets a week, and limited soft drink.

The study found that participants in the study reported significant improvement in mood and depressive symptoms (i.e. feeling everything is an effort). The study's chief investigator, Dr Felice Jacka, cautioned believing that a diet could reverse depression. However, Professor Jacka said people suffering from depression should not replace therapy and drug treatments with the Mediterranean diet. . " Most people in the study were receving psychotherapy or pharmacology treatment. The mediterreanean diet is something that supports any other intervention designed to help depression. The take away message: Improving your eating habits is an important part of the puzzle to improve your wellbeing. Click here for the full article. If you have questions about your diet see an accredited dietitian. Or see the knowledgeable accredited dietitians at nutted out nutrition Please note that I do not receive any type gain or incentive if you chose to use this nutrition service.

Article written by Tena Davies, Psychologist. The aim of this article is to give you ideas on well being. Please note this article is not intended to replace therapy.

Tena Davies is a Psychologist based in inner city Melbourne. Tena has expertise in psychological counselling with adolescents and adults. She also works as a cyber expert providing cyber safety education to schools and professionals. As a Psychologist, Tena believes in helping clients to gain insight into their difficulties and teaching them new skills to grow and thrive. Please see for more information.