A Mediterranean-DASH diet may reduce depression caused by air pollution

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In a study, there was a group of older adults living in China who were concerned about their mental health.

They had heard about a special diet called the cMIND diet that could potentially delay the effects of neurodegeneration, and they wanted to try it out.

However, they also lived in areas with high levels of indoor air pollution, which was known to have negative effects on mental health.

To examine the link between the mind diet, indoor air pollution, and depression, researchers conducted a study using data from the Chinese Longitudinal Healthy Longevity Survey from 2011 to 2018.

The study included 2724 adults aged 65 and older who did not have depression at the start of the study.

The cMIND diet scores were determined based on the participant’s responses to a food frequency questionnaire, with scores ranging from 0 to 12.

The study found that participants with lower cMIND diet scores were more likely to be negatively impacted by indoor air pollution than those with higher scores.

Living in areas with severe indoor air pollution was associated with a 40% increase in the risk of depression, compared to those who did not live in areas with indoor pollution.

However, the study also found that the cMIND diet could potentially alleviate the effects of indoor pollution on depression among older adults.

In conclusion, the cMIND diet may be a helpful tool for older adults who are looking to improve their mental health and delay the effects of neurodegeneration.

However, it is important to also consider the impact of indoor air pollution on mental health and take steps to reduce exposure.

By making healthy food choices and reducing exposure to indoor pollution, older adults can take steps to improve their overall health and well-being.

How to prevent depression

Depression is a complex and multi-faceted condition, and prevention strategies may vary depending on individual circumstances. However, here are some general tips that can help prevent depression:

Prioritize self-care: Make time for activities that promote physical and mental health, such as exercise, meditation, or spending time with loved ones.

Build a support system: Connect with friends and family members who can offer emotional support and encouragement during difficult times.

Seek professional help: If you are experiencing symptoms of depression, seek help from a mental health professional such as a therapist or psychiatrist.

Practice stress management techniques: Learn stress management techniques such as deep breathing, yoga, or mindfulness meditation to help manage stress and prevent it from leading to depression.

Get enough sleep: Sleep is essential for mental and physical health. Aim for 7-9 hours of sleep per night.

Eat a healthy diet: Eating a balanced diet that includes fruits, vegetables, whole grains, lean protein, and healthy fats can help support overall health and reduce the risk of depression.

Limit alcohol and drug use: Excessive use of alcohol or drugs can lead to mood swings and interfere with sleep, which can increase the risk of depression.

By incorporating these strategies into your daily routine, you can help reduce your risk of depression and improve your overall health and well-being.

Remember that seeking professional help is important if you are experiencing symptoms of depression.

The research is published in Nutrients and was conducted by Ruoyu Wang et al.

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