• An estimated 280 million people around the world live with depressive disorder.
• Past studies show that certain lifestyle changes can help lower a person’s risk of developing depressive disorder, including certain foods such as olive oil and nuts.
• A new study has identified oranges as another food that may help decrease depression risk.

An estimated 280 million people around the world live with clinical depression — a mental health condition that impacts a person’s mood and sense of self.

There are a number of risk factors for depression, including family history, hormonal changes, other chronic diseases, and constant stress.

Past studies show that certain lifestyle changes can help lower a person’s risk of developing depression. These include physical activity, proper sleep, stress management, and eating a healthy diet.

In regards to diet, previous research even shows that eating healthy foods may help lower a person’s risk for depression.

Now a study recently published in the journal Microbiome has identified oranges as another food that may help decrease depression risk.

Larger Amount Of Beneficial Bacteria Linked With Eating Citrus

For this study, researchers analyzed data from more than 32,000 middle-aged women who had participated in the Nurses’ Health Study II. Between 2003 to 2017, questionnaires were periodically sent to study participants to ask them about their diet and depression status.

By using DNA sequencing results from stool samples that had previously been collected by participants, the researchers found a correlation between eating citrus fruits and an abundance of 15 species in the gut microbiome, including a bacterium called Faecalibacterium prausnitzii.

Past research shows that Faecalibacterium prausnitzii is beneficial to the body as it helps lower inflammation and support the immune system.

It may also help with gastrointestinal diseases such as irritable bowel disease (IBD), as well as obesity, and even type 2 diabetes, according to some animal studies.

Depression Linked To Lower Amount Of F. Prausnitzii In Microbiome

Additionally, scientists found a lower amount of F. prausnitzii in the microbiome of study participants with depression.

“We found that eating one medium orange a day may lower the risk of developing depression by about 20%,” Raaj Mehta, MD, MPH, an instructor in medicine at Harvard Medical School, a physician at Massachusetts General Hospital, and lead author of this study said in a press release.

“And the effect seems to be specific to citrus. When we look at people’s total fruit or vegetable consumption, or at other individual fruits such as apples or bananas, we don’t see any relationship between intake and risk of depression,” he further explained.

Scientists further validated their findings in men with participants of the Men’s Lifestyle Validation Study, which also showed a decrease of F. prausnitzii in the microbiomes correlated to depression.

Researchers believe F. prausnitzii may help with depression by influencing levels of the neurotransmitters serotonin and dopamine via a metabolic pathway called the S-adenosyl-L-methionine cycle I pathway. This pathway plays a large role in the production of neurotransmitters.

“These neurotransmitters regulate how food passes through the digestive tract, but they can also travel to the brain, where they elevate mood,” Mehta said in an interview with The Harvard Gazette.

More Evidence In Support Of ‘You Are What You Eat’

Medical News Today had the opportunity to speak with Gary Small, MD, chair of psychiatry at Hackensack University Medical Center in New Jersey and author of more than a dozen books on behavioral health, about this study.

“Recent research has shown intriguing links between the gut microbiome, brain health, and mood,” Small, who was not involved in this researcs, told us.

“Consumption of citrus fruits can stimulate growth in the human gut of certain types of bacteria that influence production of brain neurotransmitters that can elevate mood. This study offers a possible explanation for how eating oranges might lower future risk for depression and certainly supports the old adage: ‘You are what you eat’.”

– Gary Small, MD

“Clinical depression that disrupts a person’s functioning afflicts an estimated 15% of people at some point in their life,” he continued. “Psychotherapy, antidepressant medications, and other treatments are effective but costly and not accessible to everyone.“

“Prevention strategies that work can have an important impact on public health since untreated or inadequately treated depression increases a person’s risk of death, not just from suicide but from medical comorbidities,” explained Small.

“People who are more likely to consume fresh fruits are also more likely to exercise regularly and engage in other healthy lifestyle habits that will lower depression risk,” he added. “A randomized, controlled clinical trial would be needed to confirm a causal relationship between citrus consumption and depression risk.”

Just Scratching The Surface Of The Microbiome’s Influence On Mental Health

MNT also spoke with Rudolph Bedford, MD, a board-certified gastroenterologist at Providence Saint John’s Health Center in Santa Monica, CA about this research.

“We certainly know that the microbiome does regulate many aspects of the body, from the immune system to the brain, so it wasn’t surprising whatsoever that they would find particular absence of various bacteria or excessive bacteria that might regulate brain function and depression and other psycho-neurologic issues,” Bedford, who was not involved in the study, commented.

He explained why it is important for researchers to continue to find new ways of preventing depression, especially something natural, such as through a person’s diet.

“Obviously it prevents us from having to use various medications in order to treat or prevent these things such as depression, and I’m sure that there are also keys to dealing with anxiety and other psychological behaviors,” Bedford said. “It’s just important that we are not having to utilize medications for treatment.”

For the next steps in this research, Bedford said he would like to see a larger patient population with much more refinement in terms of bacterial species and the genetic makeup of the individuals that seem to respond to this type of natural therapy or intervention.

“So there’s a lot more to be done,” he added. “Unfortunately, everything having to do with the microbiome, we’re just really scratching the surface, and there’s just so much left to be done in that regard.”

Important Notice: This article was also published at www.medicalnewstoday.com by Corrie Pelc where all credits are due. Fact checked by Jennifer Chesak, MSJ

Disclaimer

The watching, interacting, and participation of any kind with anything on this page does not constitute or initiate a doctor-patient relationship with Dr. Farrah™. None of the statements here have been evaluated by the Food and Drug Administration (FDA). The products of Dr. Farrah™ are not intended to diagnose, treat, cure, or prevent any disease. The information being provided should only be considered for education and entertainment purposes only. If you feel that anything you see or hear may be of value to you on this page or on any other medium of any kind associated with, showing, or quoting anything relating to Dr. Farrah™ in any way at any time, you are encouraged to and agree to consult with a licensed healthcare professional in your area to discuss it. If you feel that you’re having a healthcare emergency, seek medical attention immediately. The views expressed here are simply either the views and opinions of Dr. Farrah™ or others appearing and are protected under the first amendment.

Dr. Farrah™ is a highly experienced Licensed Medical Doctor certified in evidence-based clinical nutrition, not some enthusiast, formulator, or medium promoting the wild and unrestrained use of nutrition products for health issues without clinical experience and scientific evidence of therapeutic benefit. Dr. Farrah™ has personally and keenly studied everything she recommends, and more importantly, she’s closely observed the reactions and results in a clinical setting countless times over the course of her career involving the treatment of over 150,000 patients.

Dr. Farrah™ promotes evidence-based natural approaches to health, which means integrating her individual scientific and clinical expertise with the best available external clinical evidence from systematic research. By individual clinical expertise, I refer to the proficiency and judgment that individual clinicians acquire through clinical experience and clinical practice.

Dr. Farrah™ does not make any representation or warranties with respect to the accuracy, applicability, fitness, or completeness of any multimedia content provided. Dr. Farrah™ does not warrant the performance, effectiveness, or applicability of any sites listed, linked, or referenced to, in, or by any multimedia content.

To be clear, the multimedia content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read or seen in any website, video, image, or media of any kind. Dr. Farrah™ hereby disclaims any and all liability to any party for any direct, indirect, implied, punitive, special, incidental, or other consequential damages arising directly or indirectly from any use of the content, which is provided as is, and without warranties.