The Mediterranean Diet

A recent study has shown that the Mediterranean diet is better than ever.  Yes, we all know, a diet rich in leafy greens, fruit and vegetables, cereals, seeds and legumes, low in red meat and dairy and with mainly olive oil is good for heart health.

But this week another study found it was good for the mind[1].  In the study carried out at the Centre for Human Psychopharmacology, Swinburne University of Technology, Melbourne, Australia, the scientists found that the Mediterranean Diet helped with attention, memory and language.

They suggest this may because the Mediterranean Diet causes less inflammation and provides improved micronutrients such as vitamins and minerals.  Diets high in red meat and processed foods can create a more acidic environment, which has long been associated with increased inflammation.

Stress and Cortisol

Another factor impacting memory is stress.  Stress causes the release of the hormone, cortisol and cortisol has been shown to have a negative impact on memory retrieval[2].  Paradoxically heightened stress helps in memory formation, but hinders memory recall.  Prolonged or chronic stress negatively impacts memory regardless as well as the digestion, immunity and energy levels.

Seven steps to help with memory

There are a couple of things you can do to help with memory:

  1. Get adequate sleep – sleep helps with memory consolidation
  2. Eat a plant and olive oil based Mediterranean diet
  3. Lift weights – cortisol works in harmony with human growth hormone. Increasing human growth hormone through weight lifting, decreases cortisol.
  4. Make time to relax – use yoga, meditation, walking, running or any exercise you enjoy
  5. Laugh!
  6. Make an appointment with Fresh Perceptions for advice on making your diet less acidic.
  7. Take a herbal formula – We can also provide you with a herbal formula, specifically designed to help with memory and stress.

Contact us now on or 087 813 8500.



[1] Hardiman et al Adherence to a Mediterranean-Style Diet and Effects on Cognition in Adults: A Qualitative Evaluation and Systematic Review of Longitudinal and Prospective TrialsFrontiers in Nutrition, 2016; 3 DOI: 10.3389/fnut.2016.00022.

[2] Ackermann et al, Associations between Basal Cortisol levels and memory retrieval in healthy young individuals.  Journal of Cognitive Neuroscience, November 2013, Vol 25, No 11 p 1896 – 1907.


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