Mediterranean diet may help reduce risk of depression in older women
- Close adherence to a Mediterranean diet is associated with a reduced risk of depressive symptoms in older women, according to a new study.
- Consumption of fish and monounsaturated oils, both part of the Mediterranean diet, was found to be particularly important to the association.
- Although the study included both women and men, researchers found a greater beneficial association between eating a Mediterranean diet and depression in women.
A recently published study finds that following a Mediterranean diet is associated with reduced depression in older women.
The World Health Organization (WHO)
The new study, which appears in the British Journal of Nutritionreveals that women who adhered the most to a Mediterranean diet were about 60% less likely to suffer from depression.
This effect was not observed in men.
The Italian NutBrain study included 325 men and 473 women aged 65 to 97, with an average age of 73.
Each participant completed a 102-point questionnaire regarding their daily diet, allowing researchers to calculate each person’s Mediterranean Diet Score (MDS). Individuals were divided into three groups, or tertiles, based on how closely they followed the diet.
Participants were also assessed for depression using the Center for Epidemiological Studies Depression Scale.
Overall, 19.8% of study participants reported symptoms of depression – 27.9% of women compared to 8.0% of men.
People whose scores were in the top third of MDS scores were 55% less likely to have depressive symptoms. Women in this tertile were approximately 60% less likely to report symptoms of depression.
Digging deeper into dietary elements, researchers observed an association between increased consumption of fish and monounsaturated fatty acids, compared to unsaturated fatty acids, and greater reductions in depression.
While eating more fish was associated with an overall 44% reduction in depression risk for those in the top third of tertiles, the reduction for women was 56%. For every gram of fish consumed per day, the risk decreased by 2% for women.
When three or more servings of fresh fish were consumed per week, the risk of depression was reduced by 62%; there was no association with canned tuna.
Monounsaturated fatty acids found in foods such as olive oil, peanuts, avocados, almonds, pecans, hazelnuts and cashews are an important part of the Mediterranean diet.
Researchers observed that women who consumed a greater proportion of monounsaturated fatty acids than saturated fatty acids had a 42% lower risk of developing depressive symptoms.
Eating nuts and fruits reduced the risk of depressive symptoms by 82% in men.
Michelle Routhenstein, a registered dietitian and nutritionist at FullyNourished.com, who was not involved in this study, said Medical news today that:
“The observation that the protective effects of components of the Mediterranean diet primarily affect women is surprising, given potential biological mechanisms, such as vitamin D deficiency and alterations in the composition of brain cell membranes, which are not generally not gender specific.”
At the same time, Routhenstein emphasized that it is important to remember that depressive symptoms were much more prevalent in women than in men. Next, she added, “women with depressive symptoms were more likely to be single, live alone, take more medications, and have poorer health.”
On the other hand, registered dietitian nutritionist Kristin Kirkpatrick, also not involved in this research, told us that she was not surprised by the greater benefit of the Mediterranean diet for women, given the results of other existing research.
She reported that “(a) 2021 study found that non-nutrient-dense diets had a greater negative impact on the mental health of women than men, and a 2018 study found that men and women showed differences in eating habits and mental well-being. »
As for why this disparity may exist, Kirkpatrick cited some research suggesting that there could be “differences in the brain, or maybe it’s also related to the data showing that women are more sensitive to mental illness that men and women react differently to various stressors. as do men.
Routhenstein listed some health benefits of eating fish and monounsaturated fatty acids that may explain their effects on depressive symptoms in women:
“Fish, rich in omega-3 fatty acids and monounsaturated fatty acids found in the Mediterranean diet, has anti-inflammatory properties and promotes brain health. They potentially reduce the risk of depression through neurotransmitter modulation and neuroprotection,” Routhenstein said.
“Several trials,” Kirkpatrick said, “including the
Routhenstein added that “the cardiovascular benefits associated with these nutrients may indirectly contribute to improved mental well-being.”
“Other components of the (Mediterranean) diet, such as whole grains, fruits and vegetables, extra virgin olive oil, nuts and seeds, have all been associated with better mental health outcomes “Kirkpatrick said.
Routhenstein explained that “(p)olyphenols, flavonoids and phytochemicals found abundantly in staple foods of the Mediterranean diet such as fruits, vegetables, nuts, seeds and olive oil possess properties antioxidants and anti-inflammatories that can help reduce oxidative stress and inflammation in the body. »
“These bioactive compounds,” Routhenstein said, “have been associated with improved mood, cognitive function, and reduced risk of depression by promoting optimal brain health and neurotransmitter function.”
“Additionally, limiting sugar and refined grains in the diet may also play a role in better mental health,” Kirkpatrick pointed out.
“All of these components can also impact the microbiome, which we are learning also has an important impact on mental health outcomes,” Kirkpatrick noted.
