More Health and Nutrition Bites

Still no good evidence: herbs for weight loss 03/25/20
Beverage taxes work 03/18/20
Stevia beverages may be boon for weight loss 03/11/20
Mediterranean diet helps reduce your risk of Crohn's 03/04/20
More reason to eat breakfast? 02/26/20
Mediterranean diet easier to stick to than intermittent fasting, Paleo 02/19/20
More vegetables, less meat: it can be done in restaurants 02/12/20
Will fewer carbohydrates at breakfast help you lose weight? 02/05/20
Testing conventional wisdom, Celiac disease edition 01/30/20
Low-carb vs. high-carb: who's less hungry? 01/22/20
More evidence against sweet drinks 01/15/20
How to 'cure' diabetes 01/08/20
All Health and Nutrition Bites


Drink Water, Feel Better
We know that severe dehydration can kill, with early signs of serious dehydration including confusion and delirium. Even moderate dehydration has been shown to interfere with thinking processes. The studies that have investigated mild to moderate dehydration have used high temperatures as well as exercise to induce sweating enough to cause dehydration.

Healthier and Happier
A recent study published in the journal Nutrition suggests that a diet with moderate levels of sodium may also have a positive effect on your mood.

Mediterranean Diet Good for More Than Your Physical Health
If you've been following Dr. Gourmet for a while you know that following a Mediterranean-style Diet can help reduce your risk of many chronic diseases, from heart disease to cancer, and help you manage or improve such conditions as diabetes and poor cholesterol scores. We also know that it may help reduce your risk of neurological conditions such as Alzheimer's Disease and Parkinson's Disease.


Health & Nutrition Bites

Get the latest health and diet news - along with what you can do about it - sent to your Inbox once a week. Get Dr. Gourmet's Health and Nutrition Bites sent to you via email. Sign up now!

Mediterranean Diet, Mood, and Heart Health

two cooked filets of cod garnished with sprigs of dill

Back in 2011 I shared with you a study out of Swinburne University in Australia that looked at the effects of a Mediterranean Diet on mood and cognitive ability.

This was a pilot study of just 25 women between the ages of 19 and 30 who followed a Mediterranean-style diet for 10 days and their usual diet for 10 days. Before and after each ten-day period they responded to a battery of tests measuring such aspects of mood as Depression, Anxiety, and Vigour, as well as cognitive tests that measured executive function and aspects of memory.

Today's article, from the same university and including one researcher from the earlier study, builds on that earlier research (Nutrition 2015;31:647-652). Once again, 24 women between the ages of 20 and 38 were randomly assigned to either follow a Mediterranean-style diet for 10 days, then their usual diet for 10 days, or the reverse: first their usual diet, then a Mediterranean-style diet.

As with the earlier research, their moods were tested before and after each ten-day dietary period, but this time the researchers also tested heart function in various ways, including both central blood pressure (in the aorta) and brachial (the arm) pressures, blood flow velocity (the speed at which the blood flows), and augmentation pressure (how much the systolic pressure in the aorta is increased by the stiffness of the walls of the aorta).

Once again those following a Mediterranean-style diet tested higher in scales of contentment and alertness as well as lower in confusion. In terms of cognition, they tested higher in secondary memory, but lower in working memory. Finally, augmentation pressure was reduced in those following a Mediterranean-style diet (this is a good result).

What this means for you

One thing that struck me about both studies is that the Mediterranean-style diet the researchers prescribe to their participants is rather restrictive. The women were instructed to increase their "consumption of fruits, vegetables, oily fish, low-fat dairy, and nuts" while avoiding "all preprepared, packaged, and processed foods." They were also told "to abstain from consuming [red] meat, butter and margarine, caffeinated/energy drinks, added sugars and salts," and alcohol. Alert readers will note that moderate intake of red meat, butter, and alcohol are in fact part of a Mediterranean Diet. Further, coffee and tea are known to be good for you, and if these women were habitual caffeinated coffee (or other beverage) drinkers, why ask them to give up all caffeine for ten days when they are likely to experience caffeine withdrawal? Both studies are certainly interesting, but I feel the results are weakened by the methods.

First posted: April 29, 2015