The link between Nutrition and Mental Health
A growing body of research suggests that what we eat can significantly impact our mental health and emotional well-being. A healthy, balanced diet that includes various nutrient-dense foods has been linked to lower rates of depression, anxiety, and other mental health disorders. On the other hand, a diet high in processed foods, sugar, and saturated fats has been linked to higher rates of depression, anxiety, and other mood disorders. Certain nutrients like omega-3 fatty acids and B vitamins have been shown to have a protective effect on the brain and can help reduce symptoms of depression and anxiety. While there is a wide range of individual considerations for diet, we can’t ignore some of the recent science.
One study published in the Journal of Psychiatric Research found that participants who followed a Mediterranean-style diet (which is high in fruits, vegetables, whole grains, fish, and healthy fats) had significantly lower rates of depression and anxiety compared to those who followed a diet that was high in processed foods and sugar. Another study published in the American Journal of Public Health found that eating a diet high in fruits, vegetables, and whole grains was associated with a lower risk of developing depression over time.
Overall, it's clear that there is a strong link between nutrition and mental health and that making healthy food choices can positively impact emotional well-being. If you're interested in learning more about this topic, many resources are available, including books, articles, and podcasts, that can help you better understand the connection between what you eat and how you feel.
Article Review: The Risks and Benefits of Sun Exposure
This week, we review a 2016 meta-analysis on how sun exposure affects our cancer risk and all-cause mortality. The cited article reviews many topics, from those mentioned to rheumatoid arthritis and even obesity.
Several meta-analyses have found an inverse association between circulating vitamin D and risks of death due to cardiovascular diseases, cancer, and other causes. Vitamin D insufficiency was found to be prevalent in both the United States and Europe, and it was estimated that a significant proportion of deaths could be attributed to this insufficiency. Additionally, Lindqvist et al. found that avoiding sun exposure is a risk factor for all-cause mortality, with those who avoid sun exposure having a doubled all-cause mortality rate compared to those in the highest sun exposure group. Women with active sun exposure habits were also found to be at lower risk of cardiovascular disease mortality and other non-cancer mortality, and avoidance of sun exposure was found to be a risk factor for death of a similar magnitude as smoking.
For colorectal cancer, Rebel et al. found that moderate UVR exposure can reduce the load of primary intestinal tumors in mice, which reduction can at least in part be explained by an increase in vitamin D status as a comparable reduction in tumor load was observed in the vitamin D supplementation group that had a similar increase in vitamin D status. The study also found that UVR exposure reduced progression to malignancy, which appeared not to be attributable to vitamin D.
For breast cancer, the findings are mixed. Several studies have found that higher vitamin D levels are associated with a lower risk of breast cancer, but others have not found such an association. One study found that sun exposure was associated with a lower risk of advanced breast cancer but not with overall breast cancer risk.
Overall, sun exposure's benefits for different cancer risks and all-cause mortality are complex and not fully understood. More research is needed to better understand the relationship between sun exposure, vitamin D, and cancer risks and to determine optimal sun exposure guidelines for overall health. However, it seems promising that the simple act of getting outside and viewing sunlight at appropriate times of the day doesn’t hurt for improving health!