Category: Mental Health

It reduces depression and anxiety, increases happiness and leads to higher social-emotional well-being.

A couple more servings of fruits and vegetables per day is enough to lift your mood in only 2 weeks, research finds.

The young adults in the study who ate two extra portions of fruit and veg for 2 weeks saw increases in both motivation and vitality.

It also made them want to carry on eating more fruit and veg.

Dr Tamlin Conner, the study’s first author, said:

“The message from this study is we should be giving people more fruits and vegetables to eat, not simply reminding people to eat their 5+ a day.

People in dormitories, children in daycare centres, patients in hospitals, employees in the workplace, could be provided with fresh fruits and vegetables on a regular basis.”

For the research, 171 young adults were split into three groups.

They either ate as normal, were given vouchers to buy fruit and veg, or were actually handed the fruit and veg directly.

Only those given the fruit and veg directly saw the improvements.

Those given vouchers for fruit and veg tended to cook them with other foods, while those given them directly tended to eat them raw.

Perhaps, eating the fruit and veg raw is vital to the wellbeing boost.

This is far from the first evidence that fruit and veg can make you feel better.

The study’s authors write:

“There is also growing evidence that people who eat more FV have better mental health.

Higher consumption of FV is correlated with several psychological outcomes including a lower incidence of depression and anxiety, greater happiness, higher life satisfaction, and greater social-emotional well-being or “flourishing”.”

The study’s authors conclude:

“We conclude that providing young adults with high-quality FV [fruits and veg], rather than reminding them to eat more FV (with a voucher to purchase FV), resulted in significant short-term improvements to their psychological well-being.

These results provide initial proof-of-concept that giving young adults fresh fruit and vegetables to eat can have psychological benefits even over a brief period of time.”

The study was published in the journal PLoS One (Conner et al., 2017).

People eating the right diet experience better mental health and a stronger sense of wellbeing.

Diet can have a very real effect on mental health, according to the latest review of the research.

People eating the right diet experience better mental health and a stronger sense of wellbeing.

For example, there is good evidence that the Mediterranean diet can improve depression and anxiety.

Here are ten typical ingredients of the Mediterranean diet:

• Green leafy vegetables,
• other vegetables,
• nuts,
• berries,
• beans,
• whole grains,
• fish,
• poultry,
• olive oil,
• and wine.

The Mediterranean diet is anti-inflammatory as it includes more vitamins, fibre and unsaturated fats.

Vitamin B12 has also been shown to help with depression, poor memory and fatigue.

For those with epilepsy, a ketogenic diet, which is high in fat and low in carbohydrates, can be helpful.

However, in other areas the effects of diet on mental health are less strong.

For example, the evidence that vitamin D supplements are beneficial for mental health is relatively weak.

Professor Suzanne Dickson, study co-author, said:

“We have found that there is increasing evidence of a link between a poor diet and the worsening of mood disorders, including anxiety and depression.

However, many common beliefs about the health effects of certain foods are not supported by solid evidence.”

The conclusions come from a review of the research in nutritional psychiatry.

For some conditions, the evidence was comparatively thin, said Professor Dickson:

“With individual conditions, we often found very mixed evidence.

With ADHD for example, we can see an increase in the quantity of refined sugar in the diet seems to increase ADHD and hyperactivity, whereas eating more fresh fruit and vegetables seems to protect against these conditions.

But there are comparatively few studies, and many of them don’t last long enough to show long-term effects.”

Nutrition during pregnancy is very important and can significantly affect brain function, the researchers found.

However, the effect of many diets on mental health is small, said Professor Dickson:

“In healthy adults dietary effects on mental health are fairly small, and that makes detecting these effects difficult: it may be that dietary supplementation only works if there are deficiencies due to a poor diet.

We also need to consider genetics: subtle differences in metabolism may mean that some people respond better to changes in diet that others.

There are also practical difficulties which need to be overcome in testing diets.

A food is not a drug, so it needs to be tested differently to a drug.

We can give someone a dummy pill to see if there is an improvement due to the placebo effect, but you can’t easily give people dummy food.

Nutritional psychiatry is a new field.

The message of this paper is that the effects of diet on mental health are real, but that we need to be careful about jumping to conclusions on the base of provisional evidence.

We need more studies on the long-term effects of everyday diets.”

The study was published in the journal European Neuropsychopharmacology (Adan et al., 2019).

The results come from 140 studies on 290 million people.

Spending time outside in green spaces reduces stress, improves sleep and has a host of health benefits, research finds.

On top of the psychological benefits, over one hundred studies have linked being closer to nature to health benefits like lower risk of type II diabetes, cardiovascular disease and high blood pressure.

Ms Caoimhe Twohig-Bennett, the study’s first author, said:

“Spending time in nature certainly makes us feel healthier, but until now the impact on our long-term wellbeing hasn’t been fully understood.

We gathered evidence from over 140 studies involving more than 290 million people to see whether nature really does provide a health boost.”

Ms Twohig-Bennett explained the study’s results:

“We found that spending time in, or living close to, natural green spaces is associated with diverse and significant health benefits.

It reduces the risk of type II diabetes, cardiovascular disease, premature death, and preterm birth, and increases sleep duration.

People living closer to nature also had reduced diastolic blood pressure, heart rate and stress. In fact, one of the really interesting things we found is that exposure to greenspace significantly reduces people’s levels of salivary cortisol — a physiological marker of stress.”

The Japanese have long enjoyed ‘Shinrin yoku,’ or the practice of ‘forest bathing‘.

Ms Twohig-Bennett said:

“Forest bathing is already really popular as a therapy in Japan — with participants spending time in the forest either sitting or lying down, or just walking around.

Our study shows that perhaps they have the right idea!”

It’s not clear exactly what causes the benefits, but Ms Twohig-Bennett speculates:

“People living near greenspace likely have more opportunities for physical activity and socialising.

Meanwhile, exposure to a diverse variety of bacteria present in natural areas may also have benefits for the immune system and reduce inflammation.

Much of the research from Japan suggests that phytoncides — organic compounds with antibacterial properties — released by trees could explain the health-boosting properties of forest bathing.”

The study was published in the journal Environmental Research (Twohig-Bennett & Jones, 2018).