How to reduce the risk of developing depression by 20%: new study
Scientists have found out which food prevents depression.
Studies have shown that your gut and brain talk to each other and even affect each other's health. Yes, what you eat (and the bacteria that grow in your gut) can have a big impact on how you think and feel. And a new study even suggests that this connection may extend to your mental health. How to reduce your risk of developing depression by 20%?
A study published in the journal BMC Microbiome found a link between citrus fruit consumption and the risk of developing depression. This suggests that you may be able to reduce your risk of developing depression simply by adding oranges to your daily diet. MigNews suggests learning more below.
How to reduce the risk of developing depression by 20%: scientists' conclusions
The study analyzed data from nearly 32,500 women who participated in the Nurses' Health Study 2, a longitudinal study that tracked women's risk factors for chronic diseases. The researchers also looked at data from more than 300 men. They then used this information, along with fecal (poo) samples, to learn more about the participants' gut microbiomes.
The researchers found that daily consumption of citrus fruits reduced the risk of developing depression by about 20%. This was specific to citrus fruits. That is, the data did not show the same connection with other fruits or vegetables.
When the researchers dug even deeper, they found that the bacterium Faecalibacterium prausnitzii (F. prausnitzii), which is found in the gut microbiome of people who eat citrus fruits, was more abundant in people who did not suffer from depression.
“These data highlight the role of diet in the prevention of depression and offer a plausible explanation for how the gut microbiome modulates the effects of citrus fruits on mental health,” the researchers write in their conclusion.
How do gut bacteria affect your mental health?
Eat one orange or other citrus fruit a day to avoid depression, Source: pexels.com
The bacteria in your gut, called your gut microbiome, play a “critical role” in your mental health. “They influence the production of neurotransmitters (chemical messengers that help cells ‘talk’ to each other), inflammation in the body, and the integrity of the gut barrier,” says nutritionist Scott Keatley.
Some gut bacteria, such as F. prausnitzii, promote the gut-brain axis, a two-way communication system between the gut and the brain. This bacterium is particularly important because it can help reduce inflammation.
“Chronic inflammation is associated with depression. Therefore, increasing the amount of F. prausnitzii in the gut through citrus consumption may help regulate mood by reducing inflammatory markers,” says Keatley.
But while the gut-brain connection is well-established, how this pathway actually functions at the cellular level is still being studied. “We don’t fully understand how gut health and depression are connected,” says Thea Gallagher, Ph.D., a psychologist. “But we do know that there’s something there.”
How to reduce the risk of developing depression by 20%: how many oranges should you eat?
This particular study found that eating one medium orange a day could reduce the risk of depression. But the researchers also combined all citrus fruits together. So if you love grapefruit, you can rest assured that eating them daily will also have a positive impact on your mental health.
How to reduce the risk of developing depression by 20%: why are citrus fruits so special?
There are a few things about citrus fruits that seem to give them an extra boost when it comes to improving mental health. “The real surprise about citrus fruits is their high concentration of flavonoids. Naringenin and formononetin,” says Keatley.
These flavonoids help support the growth of the essential bacteria F. prausnitzii, he says. They may also regulate processes in the gut that help increase the levels of the “feel-good” neurotransmitters serotonin and dopamine in the body.
However, it's important to remember that the study results don't prove that eating citrus fruits affects mental health. They only establish a connection.
The study also only looks at one aspect of citrus fruits' effects on the gut: the bacterial connection, notes Gail Saltz, MD.
“Citrus fruits can affect the gut biome. But they also have other properties, such as high vitamin C content, that could be part of this story,” she says.
Are there other foods that can reduce the risk of developing depression?
Maybe. According to Gallagher, studies have found a link between eating a lot of highly processed foods and an increased risk of depression.
Gallagher adds that when it comes to eating for mental health, the “safe route” is to eat fruits, vegetables, whole grains, and foods that don't have a lot of ingredients. But she also recommends sticking to the 80/20 rule, where you try to eat healthy foods 80 percent of the time and the other 20 percent of the time you're more indulgent with what you eat.
Keatley also recommends consuming fermented foods like yogurt, kimchi, and kefir. They contain probiotics that help regulate neurotransmitter levels in the brain. Also eat nuts and seeds, which contain omega-3s, which reduce inflammation and improve the connection between the gut and the brain.
Legumes, fatty fish, and leafy green vegetables can also help, says Keatley. “Together, these foods create a diet that supports gut health, reduces systemic inflammation, and improves neurotransmitter balance. All of these contribute to a reduced risk of depression,” he says.
How does this effect compare to the effects of antidepressants?
This study was specifically about preventing depression. Antidepressants are commonly used to treat depression, Gallagher notes. So based on the data, it's unclear how eating oranges while you're already depressed might affect symptoms or treatment.
But this is important: “You shouldn’t just go off your medication and start eating oranges,” says Gallagher. Saltz agrees. “I wouldn’t advise anyone to consider oranges as a treatment for clinical major depression based on this study,” she says.
Still, Gallagher calls the findings “exciting” for mental health. “It's something you can easily incorporate into your diet and probably should,” she says. “It's affordable, and that's always good.”
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