Eating Fruits and Vegetables Linked to Less Stress

Too much stress has a detrimental effect on one’s health.

*****

Eating a diet rich in fruit and vegetables is associated with less stress, according to new research from Edith Cowan University (ECU).

The study examined the link between fruit and vegetable intake and stress levels of more than 8,600 Australians aged between 25 and 91 participating in the Australian Diabetes, Obesity and Lifestyle (AusDiab) Study from Baker Heart and Diabetes Institute.

The findings revealed people who ate at least 470 grams of fruit and vegetables daily had 10 per cent lower stress levels than those who consumed less than 230 grams. The World Health Organization (WHO) recommends eating at least 400 grams of fruit and vegetables per day.

Lead researcher, PhD candidate Simone Radavelli-Bagatini from ECU’s Institute for Nutrition Research, said the study strengthens the link between diets rich in fruit and vegetables and mental wellbeing.

“We found that people who have higher fruit and veggie intakes are less stressed than those with lower intakes, which suggests diet plays a key role in mental wellbeing,” said Ms Radavelli-Bagatini.

A growing issue

Mental health conditions are an increasing problem in Australia and around the world. Around one in two Australians will experience a mental health issue in their lifetime. Globally, approximately 1 in 10 people live with a mental health disorder.

According to Ms Radavelli-Bagatini, some stress is considered normal, but long-term exposure can significantly impact mental health.

“Long-term and unmanaged stress can lead to a range of health problems including heart disease, diabetes, depression and anxiety so we need to find ways to prevent and possibly alleviate mental health problems in the future,” said Ms Radavelli-Bagatini.

The benefits of a healthy diet are well known, but only 1 in 2 Australians eat the recommended two serves of fruit per day and fewer than 1 in 10 eat the recommended five serves of vegetables each day.

“Previous studies have shown the link between fruit and vegetable consumption and stress in younger adults, but this is the first time we’re seeing similar results across adults of all ages,” said Ms Radavelli-Bagatini.

“The study’s findings emphasise that it’s important for people to have a diet rich in fruit and vegetables to potentially minimise stress.”

Food and mood

While the mechanisms behind how fruit and vegetable consumption influences stress are still unclear, Ms Radavelli-Bagatini said key nutrients could be a factor.

“Vegetables and fruits contain important nutrients such as vitamins, minerals, flavonoids and carotenoids that can reduce inflammation and oxidative stress, and therefore improve mental wellbeing,” she said.

“Inflammation and oxidative stress in the body are recognised factors that can lead to increased stress, anxiety and lower mood.”

“These findings encourage more research into diet and specifically what fruits and vegetables provide the most benefits for mental health.”

The research is part of ECU’s recently launched Institute for Nutrition Research, which aims to investigate how nutrition can help prevent and treat chronic health conditions.

‘Fruit and vegetable intake is inversely associated with perceived stress across the adult lifespan’ was published in Clinical Nutrition.

Slowing the Aging Process by Eating Fruits and Vegetables

Why fruits and vegetables are important — they contain a chemical that reduces some of the negative effects of aging, something that’s obviously valuable. The research is trying to use the chemical in a drug, but it’s good that it demonstrates that point.

Previous research published earlier this year in Nature Medicine involving University of Minnesota Medical School faculty Paul D. Robbins and Laura J. Niedernhofer and Mayo Clinic investigators James L. Kirkland and Tamara Tchkonia, showed it was possible to reduce the burden of damaged cells, termed senescent cells, and extend lifespan and improve health, even when treatment was initiated late in life. They now have shown that treatment of aged mice with the natural product Fisetin, found in many fruits and vegetables, also has significant positive effects on health and lifespan.

As people age, they accumulate damaged cells. When the cells get to a certain level of damage they go through an aging process of their own, called cellular senescence. The cells also release inflammatory factors that tell the immune system to clear those damaged cells. A younger person’s immune system is healthy and is able to clear the damaged cells. But as people age, they aren’t cleared as effectively. Thus they begin to accumulate, cause low level inflammation and release enzymes that can degrade the tissue.

Robbins and fellow researchers found a natural product, called Fisetin, reduces the level of these damaged cells in the body. They found this by treating mice towards the end of life with this compound and see improvement in health and lifespan. The paper, “Fisetin is a senotherapeutic that extends health and lifespan,” was recently published in EBioMedicine.

“These results suggest that we can extend the period of health, termed healthspan, even towards the end of life,” said Robbins. “But there are still many questions to address, including the right dosage, for example.”

One question they can now answer, however, is why haven’t they done this before? There were always key limitations when it came to figuring out how a drug will act on different tissues, different cells in an aging body. Researchers didn’t have a way to identify if a treatment was actually attacking the particular cells that are senescent, until now.