Hi friends!

I had planned to discuss some common mental health medication FAQS today, but a new mental health study JUST dropped last month, and I want to talk about it while it’s hot!

This study, published in JAMA Network Open (a super reputable journal) investigated how levels of glucose (sugar), triglycerides (ie. fat molecules), and HDL cholesterol (the GOOD cholesterol) in our blood relate to the risk of developing depression, anxiety, and stress-related disorders later in life.

Researchers analyzed data from over 211,000 participants (a MASSIVE sample size) who underwent health screenings between 1985 and 1996, with follow-ups over 21 years.

So what did they find? Three things!

1. Researchers found that individuals with higher blood glucose levels (110 mg/deciliter or more) had a 30% increased risk of developing depression, anxiety, and stress-related disorders LATER IN LIFE compared to those with lower levels2. Similarly, individuals with higher triglyceride levels (150 mg/deciliter or more) had a 15% increased risk of developing depression, anxiety, and stress-related disorders LATER IN LIFE.

3. Inversely, those with higher levels of HDL cholesterol (the GOOD cholesterol) (40 mg/deciliter or more) had a 12% LOWER risk of developing depression, anxiety, and stress-related disorders LATER IN LIFE.

The study’s participants were diagnosed with these mental health conditions around age 60, and the researchers noted that high glucose and triglycerides were noticeable in individuals up to 20 years before diagnosis.

Okay so…

Let me start with what it does NOT mean. It does NOT mean that depression and anxiety are 100% caused by eating unhealthy food loaded with fats and sugar. There’s a lot of misinformation on social media when it comes to nutrition and mental health & we need to be careful to only focus on what the research actually shows.

We know that mental health conditions are caused by a VARIETY of things, some which are in our control, and some that are not in our control (i.e. genetics). What this study DOES reveal is that there IS a statistically significant link between metabolic health and mental health in the LONG TERM.

This study suggests that taking steps to improve your physical health when you are younger, by reducing levels of fats, keeping blood sugar stable, and increasing levels of healthy cholesterol may reduce your risk of developing depression & anxiety as you get older!

This study is all about PREVENTATIVE HEALTH.

Ways to Reduce Triglyceride and Blood Glucose Levels:

1. Healthy Diet: Y’all know I’m all about the Mediterranean diet. Focus on a diet rich in fruits, vegetables, whole grains, lean proteins (like fish and chicken), and healthy fats (such as avocados, nuts, and olive oil). Limit intake of added sugars, refined carbohydrates, and saturated fats.

2. Regular Exercise: Engage in moderate-intensity aerobic exercises like brisk walking, cycling, or swimming for at least 30 minutes most days of the week. Incorporate strength training exercises to build muscle mass, which can also help regulate blood glucose levels.

3. Limit Alcohol Consumption: Excessive alcohol intake can contribute to elevated triglyceride levels and disrupt blood glucose regulation. Moderation is key, and for some individuals, abstaining from alcohol may be necessary.

Ways to Increase HDL (Good Cholesterol) Levels:

1. Regular Physical Activity: Exercise not only lowers triglycerides and blood glucose but also boosts HDL levels.

2. Healthy Fats: Incorporate sources of healthy fats like fatty fish (salmon, mackerel), avocados, nuts, and seeds into your diet. These fats can help raise HDL levels.

3. Quit Smoking: Smoking lowers HDL levels and increases the risk of cardiovascular disease. Quitting smoking can lead to improvements in HDL cholesterol and overall heart health.

That’s it 🙂 As always, take care of yourselves and prioritize your health and happiness. I look forward to connecting with you all next week.

This Week’s Media Highlights

This month on socials:  There’s a lot of misinformation about depression on social media and it’s hard to know who to trust. Here is a video that helps simplify this complex mental health condition, from a doctor (me 🙂) who studies and treats it.

What to watch: Alone

This survival competition series follows the self-documented daily struggles of 10 individuals as they survive alone in the wilderness for as long as possible using a limited amount of survival equipment.

Mental Health IRL (in real life):  You know I am all about breaking the stigma surrounding mental health issues. The Bachelor’s Daisy Kent is helping do just this when she recently opened up about her mental health struggles. You can read about it here.

Sources:

Chourpiliadis C, Zeng Y, Lovik A, et al. Metabolic Profile and Long-Term Risk of Depression, Anxiety, and Stress-Related Disorders. JAMA Netw Open. 2024;7(4):e244525. doi:10.1001/jamanetworkopen.2024.4525

Disclaimer: These emails do not assume a doctor-patient relationship, and my information is not intended to substitute for medical advice. I offer science-backed educational information aimed at empowering you to live your best life. Always consult your personal doctor before starting any treatment.