7.  A dietary pattern characterized
by :
 High intake of fruits and
vegetables, legumes, cereals
 Olive oil and Fish consumption
 Low meat and dairy products
consumption
 Moderate wine intake.
 Recommended for
Cardiovascular diseases,
Rheumatism, Cancer, Metabolic
Syndrome
 Latest evidences also showed
that it helps to overcome
depressive symptoms
Mediterranean Diet

8. Food groups Servings per day
Whole grains 4-6
Fruits and vegetables 5-6
Legumes and nuts 1-3
Fats and Oils 20-25 ml per day
Dairy products 1-3 servings/ day
Seafood & Meat
Seafood (Oily fish: 2-3 times a week)
Poultry: 1-3 times a week
Wine
Moderate (One drink per day for
women and two drinks per day for men)

14.  Physical inactivity and depression are closely-related.
Lower the fitness levels, higher the chances of becoming
depressive[2]
 Physical activity confers positive effects on mental health. It
is a complementary treatment which may help to improve
residual symptoms of depression and relapse.[7]

17. Depression is one of the major causes of disability in the
developing countries. It could be unipolar, bipolar or
clinical as well which ultimately may have major
consequences- personal, professional, social and
prematural mortality. Sedentary Lifestyle with little or
no physical activity is one risk factor which can be
modifiable. Mediterranean diet (A Greek diet pattern)- a
healthful pattern along with regular physical activity
(yoga, free-hand exercises, meditation) can be really
helpful to overcome depressive symptoms (anxiety,
increased cravings, fatigue) and develop a positive
personality

19. 1. Blake Holly, “Physical activity and exercise in the treatment of
depression”; Opinion Article; 2012; 3(106); 1-4
2. Dinas P C, Koutedakis Y and Flouris A D, “Effects of exercise
and physical activity on depression”; Irish Journal of Medical
Science; 2011; 180; 319-325
3. Eyre Harris, Sanderson Kristy, Baune T Bernhard, “The role of
physical activity in the treatment and prevention of depression
mediated by immune-modulatory effects”; Journal of Yoga and
Physical Therapy; 2014; 4(3); 1-9
4. Grosso Giuseppe, Galvano Fabio, Marventano Stefano,
Malaguarnera Michele, Bucolo Claudio, Drago Filippo and
Carci Filippo, “Omega-3 Fatty Acids and Depression: Scientific
Evidence and Biological Mechanisms”; Oxidative Medicine and
Cellular Longevity; 2014; 1-17
5. Ibarra Olga, Gili Margalida, Roca Mignel, Vives Margalida,
Serrano Jesus Mario, Pareja Antorio, Capayo Gracier Javier,
Jnanes Gomez Rocio and Toro Mauro Garcia, “ The
Mediterranean diet and micronutrient levels in depressive
patients”; Nutricion Hospitalaria; 2015; 31 (3); 1171-1175

20. 6. Opie S Rachelle, O’Neil Adrienne, Jacka N Felice, Pizzinga
Josephine, Itsiopoulos Catherine, “A modified Mediterranean dietary
intervention for adults with major depression: Dietary protocol and
feasibility data from the SMILES trial”; Nutritional Neuroscience;
2017; 1-16
7. Overdorf Virginia and Kollia Betty, Makarec Katherine and Szeles
Alleva Cassandra, “ The relationship between physical activity and
depressive symptoms in healthy older women”; Geontology and
Geratric Medicine; 2016; 2; 1-8
8. Sanchez- Vilegas, Gonzalez Miguel Angel Martinez, Estruch Ramon,
Salvado Salas Jordi, Corella Dolores, Covas Isabel Maria, Aros
Fernando, Romaguera Dora, et.al, “ Mediterranean dietary pattern
and depression: the PREDIMED trial”; BMC Medicine; 2013;11; 1-
12
9. Sanchez- Villages A, Henriquez P, Bes-Rastrollo M and Doreste J,
“Mediterranean diet and depression”; Public Health Nutrition; 2006;
9(8A); 1104-1109
10. World Health Organization, “ Depression in India: Let’s talk”; 2017