Mediterranean diet and nature's healing power are key to lower stress and better mental health. THE PIONEER reports on two insightful studies

Mediterranean Diet Linked to Lower Stress Levels

Feeling stressed? Adopting a Mediterranean diet could be beneficial, according to recent research. A study by Binghamton University, State University of New York, compared the Mediterranean diet to the traditional Western diet to explore their effects on stress levels.

The Mediterranean diet, known for its emphasis on fruits, vegetables, nuts, legumes, and healthy fats like extra virgin olive oil, may help reduce stress and mental distress. Lina Begdache, Associate Professor of Health and Wellness Studies, noted that the study, published in Nutrition and Health, found that this diet lowers mental distress and improves perceptions of stress.

In contrast, the Western diet, which is high in processed foods and low-quality carbohydrates, is linked to increased stress and mental distress. Research has shown it to contribute to the globally rising risk of non-communicable diseases like obesity, diabetes, hypertension and cancers.

The research, involving over 1,500 participants, used machine learning to analyze survey data and found that the Mediterranean diet is associated with lower levels of stress and mental distress.

In addition to mental health benefits, the Mediterranean diet has been shown to support overall health. A recent study published in Heart highlighted its benefits in reducing the risk of cardiovascular disease and death, especially among women, by nearly 25%.

The findings suggest that incorporating more Mediterranean diet components could be a simple yet effective way to manage stress and improve overall health.

A recent study, published in the journal Heart, too showed the association between a Mediterranean diet and incident risk of cardiovascular disease CVD and death. Focusing especially on women, the study showed that a Mediterranean diet can boost your heart health and lower the risk of heart disease and death by nearly 25 per cent.

Spending 10 Min in Nature can Boost Mental Health

We recognize that nature plays a crucial role in human health, yet behavioral health and healthcare providers frequently overlook its potential as an intervention.  But now a new study published  in the peer-reviewed journal Ecopsychology, has revealed that spending time in nature—even as little as 10 minutes—can yield short-term benefits for adults with mental illness.

“We know nature plays an important role in human health, but behavioral health and health care providers often neglect to think about it as an intervention,” said Joanna Bettmann, a professor at the University of Utah College of Social Work and lead author of the study. “We set out to distill some evidence-based guidance for those providers.”

The amount of time study participants spent in nature varied from study to study; some participants spent as little as 10 minutes in a city park, while others spent multiple days in immersive wilderness experiences. We found that “ten minutes in urban nature is far less intimidating, expensive, and time-consuming for people who do not have the time, resources, interest, community support or equipment to venture into the wilderness for days or weeks,” wrote the authors. The analysis also indicated that water-based outdoor spaces—rivers, lakes, oceans—and camping, farming, and gardening activities had the greatest positive effect. Urban nature, mountains, and forests also offered significant effects.

“All of these different types of outdoor spaces delivered positive results, which underscores the importance of preserving green spaces in our natural and built environments,” said Bettmann.