Study Reveals Dietary Factors Associated with Mental health

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From Medical News Today

To investigate the role of the diet in mental health, researchers from Binghamton University and Stony Brook University conducted an online survey of more than 2,600 participants from North America, Europe, the Middle East and North Africa (MENA), and Asia.

Young and mature women had a higher risk of mental distress during the spring season. The researchers also found negative mental health associations with high caffeine intake and moderate-to-high fast food consumption.

They also found that eating breakfast frequently and engaging in higher levels of exercise were linked to improved mental well-being among young women.

In contrast, for mature women, consuming breakfast frequently was linked to a higher rate of mental distress. However, as with young women, frequent exercise appeared to have a positive effect on well-being in mature women.

Additionally, mature women living in Asia or the MENA region reported more significant mental distress compared with those residing in North America.

Young men reported enhanced well-being in relation to frequent exercise, moderate consumption of dairy, and moderate-to-high meat intake. Conversely, high fast food and caffeine intake were both associated with poorer mental well-being.

As with mature women, mature men had a higher chance of mental distress if they lived in the MENA region. Higher education levels and moderate consumption of nuts were associated with positive mental health in mature men.

Customizing diets

According to study coauthor Lina Begdache, Ph.D., an assistant professor of health and wellness studies at Binghamton University, scientists need to consider differences in brain maturity between young and mature adults.

She explains: “Young adults are still forming new connections between brain cells, as well as building structures; therefore, they need more energy and nutrients to do that.”

Taking age into consideration, she believes, will help us understand how diet and other factors play a role in mental health.

“We need to consider a spectrum of dietary and lifestyle changes based on different age groups and [sexes]. There is not one healthy diet that will work for everyone. There is not one fix.”

– Lina Begdache, Ph.D.

Begdache explains that there are critical differences in brain morphology and connectivity between men and women. Throughout her research, she has found that diet is less likely to affect men than women.

Men who adhere to even a “slightly healthy” diet tend to report good mental well-being, she explains. However, when their diet consists mostly of fast food, mental distress becomes more likely.

Implications of the findings

This study provides insight into the associations between diet, geographical regions, and exercise in people of different ages and sexes. However, limitations include the study’s cross-sectional nature, the nonrandom sampling, and the smaller sample size of mature men.

As most dietary research focuses on the relationship between diet and physical health, Begdache hopes that these findings will promote more research into the role that diet plays in mental well-being.

Natural Remedies for Anxiety

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From Medical News Today

Natural remedies are generally safe to use alongside more conventional medical therapies.

1. Exercise

Exercise may help to treat anxiety.

Exercise is a great way to burn off anxious energy, and research tends to support this use.

For example, a 2015 review of 12 randomized controlled trials found that exercise may be a treatment for anxiety. However, the review cautioned that only research of higher quality could determine how effective it is.

Exercise may also help with anxiety caused by stressful circumstances. Results of a 2016 study Trusted Source, for example, suggest that exercise can benefit people with anxiety related to quitting smoking.

2. Meditation

Meditation can help to slow racing thoughts, making it easier to manage stress and anxiety. A wide range of meditation styles, including mindfulness and meditation during yoga, may help.

Mindfulness-based meditation is increasingly popular in therapy. A 2010 meta-analytic review suggests that it can be highly effective for people with disorders relating to mood and anxiety.

3. Relaxation exercises

Some people unconsciously tense the muscles and clench the jaw in response to anxiety. Progressive relaxation exercises can help.

Try lying in a comfortable position and slowly constricting and relaxing each muscle group, beginning with the toes and working up to the shoulders and jaw.

4. Writing

Finding a way to express anxiety can make it feel more manageable.

Some research suggests that journaling and other forms of writing can help people to cope better with anxiety.

A 2016 study, for example, found that creative writing may help children and teens to manage anxiety.

5. Time management strategies

Some people feel anxious if they have too many commitments at once. These may involve family, work, and health-related activities. Having a plan in place for the next necessary action can help to keep this anxiety at bay.

Effective time management strategies can help people to focus on one task at a time. Book-based planners and online calendars can help, as can resisting the urge to multitask.

Some people find that breaking major projects down into manageable steps can help them to accomplish those tasks with less stress.

6. Aromatherapy

Smelling soothing plant oils can help to ease stress and anxiety. Certain scents work better for some people than others, so consider experimenting with various options.

Lavender may be especially helpful. A 2012 study tested the effects of aromatherapy with lavender on insomnia in 67 women aged 45–55. Results suggest that the aromatherapy may reduce the heart rate in the short term and help to ease sleep issues in the long term.

7. Cannabidiol oil

CBD oil comes from the marijuana plant.

Cannabidiol (CBD) oil is a derivative of the cannabis, or marijuana, plant.

Unlike other forms of marijuana, CBD oil does not contain tetrahydrocannabinol, or THC, which is the substance that creates a “high.”

CBD oil is readily available without a prescription in many alternative healthcare shops. Preliminary research suggests that it has significant potential to reduce anxiety and panic.

In areas where medical marijuana is legal, doctors may also be able to prescribe the oil.

8. Herbal teas

Many herbal teas promise to help with anxiety and ease sleep.

Some people find the process of making and drinking tea soothing, but some teas may have a more direct effect on the brain that results in reduced anxiety.

Results of a small 2018 trial suggest that chamomile can alter levels of cortisol, a stress hormone.

9. Herbal supplements

Like herbal teas, many herbal supplements claim to reduce anxiety. However, little scientific evidence supports these claims.

It is vital to work with a doctor who is knowledgeable about herbal supplements and their potential interactions with other drugs.

10. Time with animals

Pets offer companionship, love, and support. Research published in 2018 confirmed that pets can be beneficial to people with a variety of mental health issues, including anxiety.

While many people prefer cats, dogs, and other small mammals, people with allergies will be pleased to learn that the pet does have to be furry to provide support.

A 2015 study found that caring for crickets could improve psychological health in older people.

Spending time with animals can also reduce anxiety and stress associated with trauma. Results of a 2015 systematic review suggest that grooming and spending time with horses can alleviate some of these effects.

New Research on Nutrition and Cardiovascular Disease

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From Medical News Today

The researchers found that consuming more plant-based foods and avoiding refined cereals and starchy foods can lead to better heart health than consuming predominantly animal-based foods. But the paper also drew some less obvious conclusions.

For one, the study found no strong association between full-fat dairy products and poor cardiovascular health. In fact, the authors note that consumption of certain dairy products could lead to decreased cardiovascular disease risks.  This, they theorize, may result from the probiotic effect of fermented dairy products. In their paper, the authors explain:

” The intake of probiotics plays an important role in improving the intestinal flora, favoring the growth of beneficial bacteria and reducing the risk of chronic illnesses, such as CVDs. In particular, probiotics have antioxidative, antiplatelet aggregation and anti-inflammatory properties, and may lower the level of cholesterol and blood pressure.”

Chocolate fans may also have reason to rejoice. The data seem to suggest a beneficial relationship between certain types of chocolate and CVDs. However, the authors note that the data are not entirely clear about the finer points.

“Unfortunately, most existing studies do not distinguish between dark and milk chocolate, and this may be relevant to reliably evaluate the dose-response relationship between different cocoa sources and CVDs.”

The research also found that up to three cups of coffee and tea per day may yield improved cardiovascular health. On the other hand, soft drinks do not; the authors recommend treating them as occasional indulgences rather than regular dietary staples.

Turning their attention to alcohol, the researchers concluded that “Moderate alcohol consumption can be allowed to people already utilizing alcoholic beverages, since consumption of up to two glasses of wine per day in men and one glass in women or one can of beer is associated with a significantly lower risk of atherosclerosis, in comparison to abstainers or to those consuming higher amounts of alcohol.”

Also of note, the team emphasizes the importance of pragmatic approaches to public and individual health. Rather than focusing on food items in isolation, they believe that a more holistic approach to dietary wisdom may prove more beneficial.