A recent study suggests adding more fruit to our diets in mid-life can help support our mental health and reduce the risk of depression in later years. Find out how in this weeks Nutrition News covering the latest in dietary research.
Fruit intake linked to fewer depressive symptoms in later life
Populations around the world are ageing rapidly, leading to an increased prevalence of late-life depressive symptoms and poor cognitive health among older adults. These symptoms include depressed feelings, lack of pleasure, delayed cognitive processing, and reduced volitional activity, often accompanied by loss of appetite, insomnia, poor concentration, and increased fatigue. Such issues are often linked to neurodegenerative changes in the ageing brain. The need to keep older adults in good health has spurred extensive research into preventative approaches, revealing the potential role of dietary factors in protecting against depression in ageing.
In a longitudinal study conducted by the Yong Loo Lin School of Medicine, National University of Singapore (NUS Medicine), reported in the article Boosting fruit intake during midlife can ward off late-life blues, 13,738 participants from the large population-based Singapore Chinese Health Study were tracked from mid-life to later life over approximately 20 years. Researchers found that participants who consumed higher quantities of fruits earlier in life had a reduced likelihood of experiencing depressive symptoms later.
The study examined 14 fruits commonly consumed in Singapore and found that most, including oranges, tangerines, bananas, papayas, watermelons, apples, and honeydew melon, were associated with a reduced likelihood of depression. This correlation is possibly due to the high levels of antioxidants and anti-inflammatory micronutrients in fruits”such as vitamin C, carotenoids, and flavonoids”that reduce oxidative stress and inhibit inflammatory processes, potentially affecting depression development. Interestingly, vegetable consumption showed no association with depressive symptoms.
The study found that participants who consumed at least three servings of fruits daily significantly reduced their risk of late-life depression by at least 21% compared to those with less than one serving a day. This can be achieved by incorporating one to two servings of fruits after every meal. There was no significant difference between fruits with high and low glycaemic index, making low-glycaemic fruits a viable option for individuals with diabetes.
During the initial stage of the study (1993-1998), participants, averaging 51 years of age, answered structured questionnaires about their daily consumption of 14 fruits and 25 vegetables. Later, from 2014 to 2016, when participants averaged 73 years of age, depressive symptoms were assessed using the Geriatric Depression Scale. The study found that higher fruit consumption was consistently associated with lower odds of depressive symptoms, even after adjusting for various potential confounding factors.
These findings suggest that promoting fruit consumption in mid-adulthood (ages 40 to 65) could yield long-term mental health benefits beyond age 65. Consequently, the study's results hold significant implications for public health education and initiatives aimed at increasing fruit accessibility. Following this study, the research team plans to explore the association of other modifiable behavioural factors, such as sleep duration, smoking, and additional dietary factors, with the mental health of older adults.
Study shows vitamin B1 may lower constipation risk
Increased dietary intake of vitamin B1 is associated with a lower prevalence of constipation, particularly among men and individuals without hypertension or diabetes. This conclusion is drawn from a cross-sectional study using National Health and Nutrition Examination Survey (NHANES) data from 2005-2010, involving 10,371 adults aged 20 years and older, covered in the article Vitamin B1 May Help Lower Constipation Risk in Adultsâ.
The study assessed participants' faecal characteristics and bowel movement frequency over a 30-day period. Constipation was identified based on either bowel movement frequency (fewer than three per week) or stool consistency (Bristol Stool Scale type 1 or 2). Dietary vitamin B1 intake was collected through 24-hour nutritional recall interviews, dividing participants into three groups: low (0.064-1.21 mg), middle (1.21-1.76 mg), and high (1.76-12.61 mg) B1 intake.
Overall, 10.8% of participants were identified as having constipation. The study found a significant correlation between higher vitamin B1 intake and decreased constipation prevalence. The constipation rates were 7.69% in the high intake group, 10.7% in the middle group, and 14.09% in the low intake group (P < .001). Greater dietary vitamin B1 intake was associated with a 23% reduction in constipation risk (P = .034).
Subgroup analyses revealed that higher B1 intake was particularly beneficial for men and menâs health, with a 20% reduction in constipation risk, and for individuals without hypertension or diabetes, showing a 16% and 14% reduction in risk, respectively.
"This association suggests that enhanced intake of vitamin B1 through diet may facilitate softer stools and heightened intestinal motility, thereby potentially alleviating constipation symptoms. Consequently, healthcare professionals are advised to prioritize the promotion of a well-balanced diet as an initial therapeutic approach, preceding medical interventions," the authors wrote.
The study highlights the inverse correlation between dietary vitamin B1 intake and chronic constipation. Vitamin B1 may help by softening stools and increasing colonic peristalsis. However, further extensive prospective research is needed to explore the long-term significance of thiamine in managing constipation.
Probiotics shown to be beneficial for preterm babies
Probiotic supplementation for preterm neonates is common in many centres globally, yet its impact on the risk of hospitalisation during infancy has not been thoroughly examined. In a retrospective cohort study conducted in Western Australia, reported in the article Probiotics for preterm babies reduces risk of hospitalization in first two years researchers evaluated the effects of probiotic supplementation on hospitalisation risks for respiratory and gastrointestinal infections among infants born before 32 + 6 weeks of gestation. The study compared two groups: one before probiotic supplementation was standard practice (Epoch 1: 1 December 2008â30 November 2010, n = 1238) and another after (Epoch 2: 1 June 2012â30 May 2014, n = 1422).
Results showed an 8% reduction in hospitalisation within two years post-birth in the probiotic group (adjusted incidence rate ratio [IRR] of 0.92; 95% confidence interval [CI]: 0.87â0.98), even after adjusting for gestational age, smoking, socioeconomic status, and maternal age. However, for infants born before 28 weeks of gestation, the hospitalisation rate remained unchanged between the two epochs.
Probiotic bacteria can increase secretory IgA, improve mucosal immunity, enhance gut epithelial integrity, and compete with pathogenic bacteria, potentially reducing hospitalisation risks. These benefits extend beyond neonatal care, potentially impacting the first two years of life. The study highlights that while probiotics reduce overall and respiratory-related hospitalisations, they do not significantly impact gastrointestinal infection-related hospitalisations.
The gut microbiome's influence on overall health underscores the importance of understanding long-term probiotic benefits. Despite the findings, further research is necessary to confirm the sustained benefits of probiotics post-supplementation. Future studies should consider continuing probiotics beyond neonatal discharge to determine if prolonged use offers additional advantages.
This study provides initial evidence that probiotic supplementation in the neonatal period may reduce hospitalisation risks up to two years post-discharge. It encourages healthcare professionals to consider the long-term benefits of probiotics for preterm infants and in childrens health, while also calling for more extensive research to fully understand these effects.
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Alison is the Founder of Metabolics who writes about Metabolics updates, events and natural healthcare. Her experience and passion for natural supplements and healthcare comes from her years of experience as a practising osteopath, having founded Metabolics in her search for high quality, natural products in her own work. Alison has been a qualified and practising Osteopath since 1981 and regularly gives seminars on a range of healthcare subjects to the wider practitioner community helping share her knowledge and experience.
