The relationship between diet and mental health is increasingly under scientific scrutiny. Data from university led studies indicate that everyday food choices can play a meaningful role in managing anxiety and stress, especially later in life.
Growing evidence on diet and mental health
Research from academic institutions confirms that nutrition can influence psychological wellbeing. Scientists note that dietary patterns may support stress and anxiety management without the need for medication, positioning lifestyle changes as an important area of intervention.
Findings from the University of South Australia study
A study conducted by research teams at the University of South Australia sheds light on how lifestyle changes can reduce anxiety symptoms. The research focused on the effects of dietary habits rather than pharmaceutical treatment.
The study also reaffirmed the benefits of the Mediterranean diet, which is already recommended for reducing the risk of bowel cancer, heart disease and dementia. Researchers found that this dietary pattern may also lower levels of anxiety and stress.
Study design and participant profile
The research, carried out in collaboration with the University of the Sunshine Coast, examined the impact of the Mediterranean diet on the mental health of 294 older adults aged 60 and above. Results showed that adopting the Mediterranean diet reduced the intensity of anxiety and stress regardless of age, gender, sleep patterns or body mass index.
Foods linked to lower anxiety levels
Researchers identified specific dietary components associated with reduced anxiety and stress. These included higher consumption of fruits, nuts and legumes, alongside a low intake of sugar sweetened beverages, defined as less than 250 millilitres per day.
Anxiety as a global health concern
Globally, anxiety is the most common mental health disorder, affecting more than 301 million people. In Australia, one in four individuals is expected to experience anxiety at some point in their life.
Expert perspective on healthy ageing
The lead dietitian and researcher at UniSA, Evangeline Mantzioris, emphasised the broader significance of the findings for ageing populations. She noted that while people are living longer worldwide, many continue to face health and wellbeing challenges, highlighting the importance of modifiable lifestyle factors such as diet. Mantzioris stated that behaviours linked to lifestyle, including diet quality, are increasingly recognised as risk factors that can be modified in relation to poor mental health. She explained that the Mediterranean diet, already known for supporting healthy ageing and reducing chronic disease risk, was shown in this study to reduce anxiety and stress symptoms independently of age, gender, body mass index, sleep and physical activity.
What the Mediterranean diet includes
According to information published on the official website of the University of South Australia, the Mediterranean diet consists of:
- abundant fresh fruits and vegetables
- whole grains and seeds
- nuts
- legumes
- olive oil
Fish and seafood are recommended at least twice a week, while dairy products and lean proteins can be consumed daily in smaller quantities. Red meat and processed foods are advised to be eaten infrequently.
Source: University of South Australia