A recently published study suggests that adhering to a Mediterranean diet may reduce the risk of depression in older women. The World Health Organization (WHO) reports that depression affects about 5.7% of adults over 60, with women being 50% more likely to experience it than men.
The study, published in the British Journal of Nutrition, observed that women who closely followed a Mediterranean diet had a 60% lower likelihood of developing depression. However, this effect was not observed in men.
Eating Fish May Lower Depression Risk
In the Italian NutBrain study, 325 men and 473 women aged 65–97, with an average age of 73, participated. Each person completed a 102-item questionnaire about their daily diet, allowing researchers to calculate their Mediterranean diet scores (MDS).
The participants were grouped into three categories, or tertiles, based on how closely they adhered to the diet.
The participants were also evaluated for depression using the Center for Epidemiological Studies Depression Scale.
Overall, 19.8% of participants reported depressive symptoms – 27.9% of women compared to 8.0% of men.
Those in the highest third of MDS scores were 55% less likely to exhibit depressive symptoms. Women in this tertile were approximately 60% less likely to report symptoms of depression.
When examining specific dietary components, the researchers found that higher consumption of fish and monounsaturated fatty acids, as opposed to unsaturated fatty acids, correlated with a greater reduction in depression.
For participants in the top third of the tertiles, higher fish consumption was associated with a 44% decrease in the overall risk of depression and a 56% decrease for women. The risk of depression decreased by 2% for women with each gram of fish consumed per day.
Consuming three or more servings of fresh fish weekly was linked to a 62% decrease in depression risk, while there was no significant association with canned tuna.
Monounsaturated fatty acids, which are present in foods like olive oil, peanuts, avocados, almonds, pecans, hazelnuts, and cashews, are a crucial component of the Mediterranean diet.
Women with a higher proportion of monounsaturated fatty acids versus saturated fatty acids had a 42% lower risk of depressive symptoms.
Nut and fruit consumption was associated with an 82% decrease in depression risk for men.
These findings suggest that adopting a Mediterranean diet, particularly one rich in fish and monounsaturated fatty acids, may help lower the risk of depression in older adults.
Is the Mediterranean Diet the Best One for Women?
One expert mentioned that the finding that the Mediterranean diet mainly affects women was surprising. This is because the diet’s potential biological effects, like vitamin D deficiency and alterations in brain-cell membrane composition, are typically not gender-specific.
Additionally, it’s important to note that depressive symptoms were much more common in women than in men. Women with depressive symptoms were more likely to be unmarried, live alone, take more medication, and perceive their health as poor.
On the other hand, another expert mentioned that she wasn’t surprised by the greater benefit of the Mediterranean diet to women. This is in line with the findings of other studies that showed non-nutrient-rich diets had a more negative impact on women’s mental health compared to men’s. Another study reported that both men and women had distinct dietary patterns and mental well-being.
Finally, there might be brain differences and women could be more susceptible to mental illness than men. Additionally, women react differently to various stressors, which could play a role in the observed disparity.
Monosaturated Fatty Acids and Fish Bring Many Health Benefits
Fish, rich in omega-3 fatty acids, and monounsaturated fatty acids found in the Mediterranean diet possess anti-inflammatory properties and support brain health. They potentially reduce the risk of depression through neurotransmitter modulation and neuroprotection.
Kirkpatrick noted that multiple trials, including the HELFIMED and SMILES trials, found that diets with the addition of fish oil led to reductions in depression scores.
Furthermore, the cardiovascular benefits associated with these nutrients may indirectly contribute to improved mental well-being. These nutrients have been linked to a reduction in cardiovascular risk factors such as high blood pressure and elevated cholesterol levels, which are also linked to depressive symptoms.
Additionally, these compounds may help maintain the integrity of brain cells and improve the communication between neurons, which can positively influence mood and overall mental health.
What Makes the Mediterranean Diet so Healthy?
The Mediterranean diet is characterized by a high intake of vegetables, fruits, whole grains, legumes, and nuts, along with a moderate consumption of fish, poultry, and red wine. It also includes olive oil as the primary source of fat and minimal consumption of red meat, dairy products, and sweets.
Research has shown that the Mediterranean diet is associated with a lower risk of type 2 diabetes, cardiovascular diseases, certain cancers, and other chronic illnesses.
Moreover, this diet is linked to better cognitive function and a reduced risk of cognitive decline and dementia.
One of the key components of the Mediterranean diet is the use of extra virgin olive oil. It is rich in monounsaturated fats, particularly oleic acid, and contains high levels of antioxidants, such as polyphenols. These compounds have anti-inflammatory properties and are believed to contribute to the protective effects of the Mediterranean diet against chronic diseases and cognitive decline.
Another important aspect of the Mediterranean diet is the consumption of fish, which is a rich source of omega-3 fatty acids.
Omega-3 fatty acids have been shown to have numerous health benefits, including reducing the risk of cardiovascular diseases, improving cognitive function, and possibly reducing the risk of depression.
The Mediterranean diet also emphasizes the consumption of fruits and vegetables, which are rich in vitamins, minerals, fiber, and antioxidants. These nutrients support overall health and contribute to the diet’s protective effects against chronic diseases and cognitive decline.
Overall, the Mediterranean diet is a balanced and nutritious dietary pattern that is associated with numerous health benefits. It is based on whole foods and encourages the consumption of nutrient-rich plant-based foods, healthy fats, and lean protein sources.