To Fight Depression, Eat More Fruits & Vegetables

Research is increasingly pointing to diet as a way to fight depression. This new study makes that research even more convincing.

In 2021 researchers put 21 studies on diet and depression into a meta-analysis. All of the studies looked at adults who were 45 or older. They probably did this because depression is more common in older adults, peaking between 55 and 75. They found that eating more vegetables was associated with a significant 9% lower risk of depression and that eating more fruit reduced the risk by a significant 15% (Ageing Res Rev. 2021;70: 101403). Other meta-analyses have found a 17% decreased risk for fruit and a 14% decreased risk for vegetables (Br J Nutr. 2018;119:1087–1101).

The new study was interesting because it included twins to better control for genetics and upbringing. 3,483 people over the age of 45 (the average age was 58.5) participated in the study and were followed for 5-11 years.

The results showed that a high intake of both fruit and vegetables was associated with significantly lower symptoms of depression.

The people in the high fruit and vegetable intake group were actually only eating about two servings a day of each, which is still well below the recommended amount, meaning that eating more might provide even greater protection.

This study powerfully adds to the evidence that a healthy diet, including more fruits and vegetables, might help you to prevent depression.

Scientific Reports. 2024;14,29711.

 

Lose Weight With Prebiotics

There is growing evidence that this surprising supplement can safely help you to lose weight.

Recent research is suggesting that the gut microbiome beneficially affects everything from digestive heath to mental health. The latest science is suggesting that it can also help you attain a healthy weight.

Obesity is becoming a shocking health challenge. In 2020, 38% of the world was overweight or obese. That number is quickly ballooning.

The gut microbiota, the microorganisms, friendly and unfriendly, in your gut, is proving to play a role in managing weight. In overweight people, the gut microbiota is altered. So, could altering the gut microbiota improve weight management?

One way to beneficially affect your gut microbiota is by supplementing prebiotics. Prebiotics increase populations of good bacteria by feeding them while decreasing populations of the bad ones. Two of the most proven probiotics are inulin and fructo-oligosaccharides (FOS). One good source of inulin and FOS is chicory root.

Several studies have demonstrated improvements in obesity with prebiotics. This systematic review and meta-analysis looked at the effect of prebiotic supplement from chicory root on body weight. It included 1,184 people from 32 studies.

It found that, compared to placebo, chicory derived prebiotics significantly reduced body weight, body mass index, total fat mass and waist circumference. When the prebiotics were taken for at least 8 weeks, they also significantly reduced body fat percentage.

Prebiotics probably work in a number of ways, including decreasing hunger, increasing feelings of fullness, increasing production of hormones that make you feel full and decreasing production of hormones that increase appetite.

This study adds to the evidence that prebiotics may be an additional strategy in the quest for healthy weight management.

Am J Clin Nutr. November 2024;120(5):1245-58.

 

After a Cesarean Section, this Beautiful Scent Can Help

After a cesarean section, easing pain and anxiety is important for the well-being of the mother and for bonding of the mom with her baby. Safe, simple methods are needed. This one might pleasantly surprise you.

Aromatherapy with lavender essential oil is amazing for relieving anxiety, pain and discomfort.

In this double-blind, placebo-controlled study, 50 women who had undergone cesarean section inhaled either lavender essential oil or a placebo between 2 and 12 hours after cesarean section (the average seems to have been about 6 hours). Three drops of lavender essential oil were placed on a cotton ball at a distance of about 4 inches and inhaled for 30 minutes.

Compared to the placebo aromatherapy, pain was reduced significantly more in the lavender group after both rest and mobilization. Lavender also significantly lowered levels of anxiety. The moms in the lavender group needed significantly less pain medication than the moms in the placebo group.

The lavender aromatherapy was safe.

This study offers, safe, simple, inexpensive, pleasant help to women who have undergone cesarean sections.

J Epidemiol Glob Health. October 2024;14:1536-44.