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eat, fruits, and vegetables –
studies have suggested that these foods have the potential to boost mood and
mental health. But which are best? Well, according to new research, the effects
of specific foods on psychological well-being are highly dependent on a
person's age.
The effect of diet on mental health may be influenced by age, researchers suggest.
Researchers
from the State University of New York at Binghamton have found that certain
foods affect the mood and mental wellness of young adults differently to that
of older adults, and vice versa.
Study
co-author Lina Begdache, who is an assistant professor of health and wellness
studies at Binghamton, and colleagues believe that their findings may help
individuals to make food choices that benefit their mental well-being.
The
team recently reported their results in the journal Nutritional Neuroscience.
In
recent years, researchers have established that what we eat can have a
significant impact on our mental health. A study reported
by Medical News Today earlier
this year, for example, suggested that increasing the intake of fruits and
vegetables can improve psychological well-being in just 2 weeks, while
other research has suggested a link between red meat intake and
reduced risk of depression.
It
is believed that such benefits are down to how certain foods modify our brain
chemistry, which can affect psychological health. But Begdache and colleagues
make an important point: the structure of our brains is not the same throughout
our entire lifespan.
As
the researchers note, "Brain maturation may not complete until the age of
30, which may explain the differential emotional control, mindset, and
resilience between young adults and matured adults."
"As a result, dietary factors may influence
mental health differently in these two populations."
To
find out whether or not this is the case, the scientists used social media
platforms to send out an online Food-Mood Questionnaire (FMQ). Respondents were
divided into two groups: young adults (aged 18–29) and mature adults (aged 30
or older).
Red meat, poultry beneficial for young adults
Using
the FMQ data, Begdache and colleagues looked at the link between diet,
exercise, and mental distress in both groups.
They found that a higher intake of poultry and red
meat — which both increase levels of mood-boosting chemicals in the brain,
including serotonin and dopamine — was associated with better mood and mental
health in young adults, but not mature adults.
"Regular
exercise leads to build-up of these and other neurotransmitters as well,"
notes Begdache. "In other words, young adults who ate meat (red or white)
less than three times a week and exercised less than three times week showed a
significant mental distress."
The
team says that these findings indicate that the brains of young adults may be
more sensitive to an increase in brain chemicals that boost mood.
Interestingly, they also found that the
psychological health of mature adults was improved with a greater intake of
fruits and vegetables. The team notes that these foods are rich in
antioxidants, which can combat the damage caused by free radicals.
"With
aging," adds Begdache, "there is an increase in free radical
formation (oxidants), so our need for antioxidants increases.
Free radicals cause disturbances in the brain, which increases the risk for
mental distress."
Age 'may necessitate dietary adjustments'
The
scientists also found that abstaining from foods and beverages that activate
the "fight-or-flight" response, or the stress response —
such as coffee and
carbohydrate-rich foods — was associated with better mental health in mature
adults.
"[...]
our ability to regulate stress decreases [with aging], so if we consume food
that activates the stress response, we are more likely to experience mental
distress," says Begdache.
Overall,
the researchers believe that their results indicate that a person's age
influences the effects of diet on psychological well-being.
The
authors conclude:
"Level of brain maturation and
age-related changes in brain morphology and functions may necessitate dietary
adjustments for improving mental well-being."
The
team now plans to investigate whether or not the dietary effects of food on
mental health vary by sex, given that men and women have differences in brain
structure.
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