Disclaimer: The information provided in this article does not constitute medical advice. We recommend that our readers consult their dietitians before implementing these suggestions.

As we navigate the golden years of our lives, we're told to slow down and take it easy, to enjoy the fruits of our labour and the wisdom that comes with age.

While some find solace in meditation or a leisurely holiday, others struggle to find that inner peace.

What if the key to a calm mental state was hidden in our kitchen pantries and fridges all along?


Recent research suggested this is the case, particularly for those who embrace the flavours and ingredients of the Mediterranean diet.

The Mediterranean diet, renowned for its heart-healthy benefits, has been linked to reduced stress and anxiety levels in people over 60.

Researchers from the University of the Sunshine Coast and the University of South Australia embarked on a journey to explore the impact of this diet on mental health among older Australians.


A diet rich in nuts, fruits, legumes, and low in sugary drinks could be the recipe for a more tranquil mind.

Academic and accredited dietitian Dr Anthony Villani highlighted the significance of these foods in the study.

'We've seen evidence that a Mediterranean diet can lower depressive symptoms in younger and middle-aged populations, but our focus was to uncover the mental health benefits for the older demographic,' he explained.


The study used a self-administered online questionnaire to gauge the relationship between adherence to a Mediterranean diet and the severity of symptoms related to depression, anxiety, and stress.

The results were promising, as they showed a correlation between the diet and a decrease in anxiety intensity.

'Those who followed a Mediterranean-style diet—which emphasises fruits, vegetables, legumes, nuts, seeds, fish, and olive oil—experienced mild anxiety symptoms,' Dr Villani elaborated.

'Particularly, a high intake of legumes and nuts and a low consumption of sugar-sweetened beverages—less than one can of soft drink a week—had the most significant impact on easing anxiety and stress.'

The benefits of nuts and legumes are attributed to their rich fibre content, healthy fats, and antioxidants, which are believed to foster beneficial gut bacteria, reduce inflammation, and positively affect brain health.


While the study noted an association between higher vegetable intake and reduced depression symptoms, the overall findings for alleviating depression were not as robust as anticipated, suggesting further research is needed.

Dr Evangeline Mantzioris, a leading dietitian and researcher at the University of South Australia, emphasised the practicality of this dietary approach.

'With a simple lifestyle adjustment, individuals can significantly improve their stress and anxiety levels,' she said.

'Considering the growing ageing population worldwide, it's crucial to focus on modifiable lifestyle factors, such as diet quality, to enhance mental health and support healthy ageing.'

By sticking to a Mediterranean diet, people can experience a decline in stress and anxiety, regardless of age, gender, body mass index, or the amount of sleep and exercise they get.


It might be time to consider spicing your meals up with a Mediterranean twist.

Not only could it help keep your heart in good shape, but it could also be the secret to a more peaceful state of mind.

However, before overhauling your diet, remember that this article is for informational purposes only and not a substitute for personalised medical advice.

Always consult a healthcare professional to determine if a new diet suits your unique health needs and conditions.
Have you tried the Mediterranean diet, or are you considering it? What are your go-to strategies for managing stress and anxiety? Share your experiences and tips in the comments below!