2024-03-03 15:00:15
The Mediterranean diet has long been praised for its many health benefits. Recent studies have also shown that this diet can reduce the risk of depression in women. A diet rich in fish and monounsaturated fatty acids, typical of the Mediterranean diet, appears to play a key role in this beneficial association.
The prevalence of depression in women
According to the World Health Organization, depression affects approximately 5.7% of adults over the age of 60, and women are 50% more likely to suffer from it than men. It is therefore essential to find effective ways to prevent and treat depression in women.
Study reveals benefits of Mediterranean diet
A new study, published in the British Journal of Nutrition, found that Women who adhere closely to the Mediterranean diet are about 60% less likely to suffer from depression. This association was not observed in male study participants.
The Italian NutBrain study involved 325 men and 473 women aged 65 to 97, with an average age of 73. Each participant completed a questionnaire about their daily diet, which allowed researchers to calculate each person’s Mediterranean Diet Score (MDS). Participants were divided into three groups based on their adherence to the Mediterranean diet.
The benefits of eating fish
The study found an association between increased consumption of fish and monounsaturated fatty acids, compared to unsaturated fatty acids, and greater reductions in depression.
Women who ate more fish had a 56% lower risk of depression compared to women who ate less. Each gram of fish consumed per day reduced the risk by 2% for women. Additionally, eating three or more servings of fresh fish per week reduced the risk of depression by 62%.
Monounsaturated fatty acids found in foods such as olive oil, peanuts, avocados, almonds, pecans, hazelnuts and cashews are an important component of the Mediterranean diet. Women who consumed a greater proportion of monounsaturated fatty acids compared to saturated fatty acids had a 42% reduced risk of depressive symptoms.
Other benefits of the Mediterranean diet
Besides eating fish and monounsaturated fatty acids, the Mediterranean diet has many other benefits for women’s mental health.
Other components of the Mediterranean diet, such as whole grains, fruits and vegetables, extra virgin olive oil, nuts and seeds, have all been linked to better mental health outcomes. Polyphenols, flavonoids, and phytochemicals found abundantly in Mediterranean diet foods possess antioxidant and anti-inflammatory properties, which may help reduce oxidative stress and inflammation in the body. These bioactive compounds are also associated with improved mood, better cognitive function, and reduced risk of depression by supporting optimal brain health and neurotransmitter function.
Furthermore, Limiting sugar and refined grains in the Mediterranean diet may also play a role in better mental health. All of these can also impact the microbiome, which in turn, research shows, has a big influence on mental health outcomes.
Why the Mediterranean diet seems more beneficial for women
The reason why the Mediterranean diet appears to have more beneficial effects on women than men remains to be determined. Some researchers suggest there might be differences in the brain, or perhaps women are more susceptible to mental illness than men and respond differently to various stressors.
The Mediterranean diet appears to play an important role in preventing depression in women. A diet rich in fish and monounsaturated fatty acids, combined with other components of the Mediterranean diet such as whole grains, fruits and vegetables, extra virgin olive oil, nuts and seeds, can help reduce the risk of depression and improve overall mental health.
It is essential to promote a balanced diet and raise awareness among women of the benefits of the Mediterranean diet for their mental health. By adopting this healthy lifestyle, women can potentially reduce their risk of depression and improve their overall well-being.
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François Lehn has been a science/health journalist for 15 years. Specializing in new health approaches and complementary care, he notably had the opportunity to collaborate for two years with Professor David Servan-Schreiber. Passionate about integrative medicine and the complementarity of different preventive and therapeutic health approaches, he tirelessly seeks the best information, health practitioners, doctors or researchers in order to provide the most reliable and useful knowledge for everyone’s health.
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