The influence of diet on mental wellbeing has been an area of keen interest within medicine and nutritional science for several decades. A research paper published in the American Journal of Clinical Nutrition has found significant effects on depression when young Australian men switched to a Mediterranean Diet.
Men & Depression
Depression is the leading cause of disability for young adults in Australia, with 6% of 18–25-year-olds affected each year. For men who are seeking help, research shows there are a number of barriers that stand in the way of them accessing treatment.
Examples of some barriers can include- cultural norms of stoicism and stigma, accessibility to a doctor or psychologist outside of work hours and the complexity of navigating health systems.
The treatment for depression is variable, dependent of the persons unique circumstances and medical history. Increasing activities such as exercise, meditation and socialisation can be supportive for people with depression.
Mediterranean Diet, young men & depression study
A randomised controlled trial study over 12-weeks was conducted with 72 Australian men to assess whether a Mediterranean Diet (MD) intervention could reduce depressive symptoms in young males diagnosed with major depressive disorder.
One half of participants were randomised to the MD and the other half were allocated to a befriending group therapy intervention, and the two interventions were then compared.
The MD group received a 60-minute appointment with a clinical nutritionist to develop goal setting, receive recipe cards and dining-out options.
The MD group also had follow-up appointments with a clinical nutritionist at weeks 6 and 12 to assess any challenges they were encountering and then develop additional goal setting.
The control group (befriending group therapy) received scheduled appointments with a researcher to discuss areas of interest such as hobbies, sport and films.
Study participants.
- 72 young men participated in this study (36 were randomized into either the MD or the befriending groups).
- The mean age was 22-years.
- 45% of young men were seeing a psychologist for depression.
- 35% were on prescribed anti-depressant medication.
- 75% had a family history of mental illness.
- 32% cooked their own food, 43% had meals made by someone else, and 25% relied entirely on takeaway/fast food.
- On average, the men attended 2 exercise sessions per week.
- 68% reported poor sleep.
Study results.
The 36 young men on the MD intervention reported a 100% improvement in their symptoms.
Compared to the befriending control group, the MD group reported statistically significant improvement scores in physical health (P < 0.001) and psychological health (P < 0.001).
The MD group reported improved quality of life scores, improved sleep, concentration and energy levels.
No significant differences between the MD and befriending group at week 12 were observed for social relationships and environment.
No observed side-effects were noted by the researchers during this 12-week intervention.
Mediterranean Diet, young men & depression study conclusion
The researchers concluded this world first randomised controlled study assess the impact of a Mediterranean Diet on the symptoms of depression on young men with clinical depression by noting that, ‘these dietary improvements led to significant improvements in depressive symptoms with no observed side effects’.
Expert Opinion: Brendan Wade (Chef & Accredited Practicing Dietitian)
I’m a big fan of this intervention and research within the space of dietary impact on mental health. It aligns with the growing body of research supporting the positive and direct impact of a balanced and healthy diet on mental health, particularly when following the Mediterranean Dietary Pattern (MDP).
Although only a few robust studies existed at the time of the above intervention, the results contribute to the consensus that a high-quality diet, rich in fruits, vegetables, whole grains, lean proteins, and unsaturated fats, correlates with better mental health outcomes and reduction of depressive symptoms.
The MDP (this intervention was based on the Greek and Spanish dietary guidelines), emphasises nutrient dense foods while minimising calorie-dense, highly processed, and nutritionally poor options.
Research also underscores the role of specific nutrients found in abundance within the
MDP. Deficiencies in vitamins B6, B9, and B12 are linked to depression and these B
vitamins are found in vegetables, legumes, eggs and fish, which are the cornerstone of the MDP.
Vitamins D and E support mental health, and plant compounds (like flavonoids and carotenoids) which are found within fruit and vegetable pigments, have antioxidant and anti-inflammatory properties that contribute to brain health and mental well-being.
Again, the MDP punches above its weight with these food groups! The MDP’s additional emphasis on brain-function promoting unsaturated omega-3 fats found in oily fish, nuts and seeds further supports its benefits for mental health, reinforcing its role as an effective dietary strategy.
For young men, who may face barriers in accessing traditional mental health support, the Mediterranean Diet offers a cost-effective, personalised, and accessible solution.
Individually tailored nutritional coaching methods (including meal plans, recipe cards and budgeting/shopping) included within the study can be mirrored in real world settings.
With a holistic approach, making the MDP more engaging through cooking classes, community programs, and social interactions, the Mediterranean Diet can be used as an important and key tool in our toolbox of strategies as an enjoyable way to build resilience, foster a healthy relationship with food, and improve and support both our physical and mental health and wellbeing.
To read more about Brendan’s work, please click the link here
