Dietary Changes Reduce Depression
Making healthy changes in one’s diet to include more fruit and vegetables, whole grains, legumes, fish, lean red meat, olive oil, and nuts can significantly reduce symptoms of depression, research shows. Thirty-one adults received dietary intervention from a dietitian, while 25 others received social support. After three months, the dietary group, which focused on healthy eating, had a greater reduction in depression symptoms compared to the social support group. Further research is needed due to the small sample size of the study.
(BMC Medicine, January 2017)
Anti-inflammatory Diet Helps Bones
Women who eat anti-inflammatory diets, which are higher in vegetables and fruits, fish, and whole grains, may improve bone health and may prevent fractures, according to research. Data from the Women’s Health Initiative was used to compare inflammatory components in the diet to bone mineral density and fractures. Over six years, women with the least inflammatory diets lost less bone density than the women with the most inflammatory diets. Post-menopausal white women younger than age 63 had lower risk of hip fracture.
(Journal of Bone and Mineral Research, February 2017)
Whole Grains Help Control Weight
Substituting whole grains for refined grains, which have half the dietary fiber of whole grains, appears to speed up metabolism and lessen the number of calories absorbed. Researchers controlled the caloric intake of participants—81 men and women aged 40-65—so they would not lose weight during the study. They were then randomly assigned either a refined-grain or whole-grain diet for six weeks. The whole-grain group absorbed fewer calories and had a higher metabolic rate.
(American Journal of Clinical Nutrition, February 2017)