Good Lifestyle

This may seem strange but if you are looking to improve your mental health, you may want to add moreBeans to your diet. According to a study published online inMenopauseThe Journal of the North American Menopause, consuming fiber-rich foods (including fruits, vegetables, whole grains and legumes) may be linked to a risk of reduced depression in premenopausal women.

Although there are many known lifestyle changes (this exercise, meditation, etc.) that can help expand the symptoms ofdepression-The main cause of disability in the world - This study focused on the link between depression and consumption of food fiber. Previous studies had noted a link between fiber and mental health, but this study is the first to focus on women before and postmenopaus. (In touch:Vitamin doctors exhort everyone to take right now.)

The researchers analyzed the regimes of more than 5,800 females of various ages and living stages through surveys conducted over a four-year period. The results showed that the daily consumption of dietary fiber was higher in premenopausal women who have not suffered from depression, indicating a gut-brain interaction.

Interestingly, the same connection has not been observed in postmenopausal women. It is believed that the decrease in estrogen levels is a factor since this hormone affects the balance of intestinal microorganisms.

"Some possible mechanisms connecting the food fiber and the depression include the impact of the microbiome fiber, which could in turn change the expression of genes alterating neurotransmitters (such as serotonin) that influence mood and depression" , declaresKatherine Brooking MS, RD, founding partner of the Afh Consulting Nutrition and Communication Marketing Cabinet.

It further adds that inflammation could also play a role. "A high fiber diet can potentially reduce inflammation by modifying both the pH [the level of acidity] and the permeability [which material flows easily into the intestinal wall] of the intestine."

However, even if the fiber, which helps digestion and prevents the body feeling fully similar to affecting depression in menopausal women, this age group can increase their mental health through food. Brooking suggests eating more other knownMood-boosting foods, like salmon. "Research Indicates that high diets in omega-3 fatty acids are linked to lower levels of depression, "she continues.

Other dietary options include anti-inflammatory foods (such as antioxidant bays), as well as coffee. "Coffee Provides many compounds, including caffeine and chlorogenic acid, which can increase your mood, "says Brooking.

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