Blog
Anti-inflammatory diet and physical activity protect women’s mental health
The researcher cautions against “nutritional simplifications,” emphasizing that the goal is not to generalize or stigmatize foods
Common mental disorders were associated with the group of women with higher dietary inflammatory indices and low levels of physical activity – Photo: Pikaso/Freepik AI
A study by the Food Consumption Assessment Research Group (GAC) at the Faculty of Public Health (FSP) of the University of São Paulo links sedentary behavior and a pro-inflammatory diet to Common Mental Disorders (CMD) – conditions such as depression and anxiety that do not involve psychosis – in women over 40 years old.
The diet’s inflammatory potential was estimated using an index in the scientific literature developed from epidemiological and laboratory studies. Examples of foods with inflammatory potential include those high in saturated fat – such as red meat – and those dominated by simple carbohydrates, such as foods made with white flour or high in added sugar. On the other hand, fruits, vegetables, and some vegetable oils are considered anti-inflammatory.
The results indicated that common mental disorders were associated with the group of women with higher dietary inflammatory indices and low levels of physical activity. In addition, these disorders were also related to the simultaneous presence of three or more non-communicable diseases, such as hypertension, diabetes, arthritis, and osteoarthritis.
Database
The data were obtained from the ISA-Nutrição 2015 project database, coordinated by Professor Regina Mara Fisberg and funded by the São Paulo Research Foundation (Fapesp). This cross-sectional study was conducted through a partnership between FSP, the Faculty of Medical Sciences (FMUSP), the State University of Campinas (Unicamp), and the São Paulo State Health Institute (IS). The researchers administered questionnaires to residents of urban areas in São Paulo. Within geographical limitations, the project managed to collect a diverse sample in terms of income, ethnicity, age, and education.
The research evaluated a sample of 467 women over 40 years old, measuring the inflammatory potential of their diet using the Dietary Inflammatory Index (DII) and their level of physical activity using the International Physical Activity Questionnaire (Ipaq), which considers even leisure activities in its calculations. The statistical modeling also included adjustment variables – factors that could influence the results and were therefore considered in the calculations: non-communicable diseases, age range, years of formal education, body mass index (BMI), and ethnicity.
Pro-inflammatory diets: gluten and lactose are not the villains
João Valentini Neto, a doctoral student in the graduate studies program in Public Health Nutrition and one of the authors of the article, emphasizes that the research avoids “nutritional simplifications” and that the goal is not to generalize or stigmatize foods like milk and bread, for example. “When we touch on this subject, we are not talking about condemning lactose and gluten,” the researcher commented, referring to some misleading content disseminated in the media and on social networks.
The Dietary Inflammatory Index (DII) was developed by U.S. researchers and considers different aspects of the diet based on specific calculations of the quantity and nutritional quality of foods. Fruits, vegetables, spices, oils containing omega 3 – such as fish oil or olive oil – onions, garlic, ginger, and teas are considered anti-inflammatory foods by the index. On the other hand, foods with higher amounts of saturated fat – such as red meat – and a predominance of simple carbohydrates – such as white flour – are considered pro-inflammatory.
João Valentini Neto – Photo: Fapesp Virtual Library
Valentini Neto explains that an anti-inflammatory diet should align with traditional diets – practiced by cultural groups before the introduction of industrialized foods – and move away from the Westernized diet – characterized by excessive consumption of ultra-processed foods, refined grains, and pre-packaged foods.
The researcher points out that the goal should not be merely to exclude pro-inflammatory foods but, especially, to add stimuli that have the opposite effect. He explains that the index evaluates how pro-inflammatory and anti-inflammatory substances react. For him, the population should seek dietary balance.
The indicator, he says, “ranges from the amount of oregano to the measurement of active compounds like antioxidant flavonoids,” referring to substances found in some plants that protect cells against the harmful effects of free radicals.
Effects of a sedentary lifestyle
The World Health Organization (WHO) recommends that people engage in at least 150 minutes of physical activity per week – preferably divided into different sessions throughout the period. Individuals who exercise below this recommendation are considered sedentary. The study used the WHO classification as a research parameter and divided participants into sedentary or active groups based on the International Physical Activity Questionnaire – meaning that people who did not exercise consistently but moved around a lot during the week were also classified as active.
“We observed that women who followed the WHO recommendation were more protected against common mental disorders,” Valentini Neto stated. He explains that physical activity, in itself, is an anti-inflammatory stimulus – both through the regulation of the immune system and the increase in antioxidant metabolism. As with diet, the researcher points out that it is important not to generalize and explains that excessive exercise can also have a pro-inflammatory effect.
Inflammaging in women
Valentini Neto states that, in any age group, mental disorders are more prevalent among women. However, among women themselves, the rate of CMD is higher in those approaching or past menopause.
The researcher notes that aging tends to lead to a state of low-grade systemic inflammation, considered subclinical. This process is called inflammaging, a combination of the English words inflammation and aging. Scientists in the field study how these two factors reinforce each other.
The relationship between inflammation and mental disorders is particularly addressed in studies on the gut-brain axis. Changes in gut health can be associated with neuroinflammation and neuroprogression. For this reason, one of the researchers’ hypotheses was that a pro-inflammatory diet and sedentary lifestyle could be influencing factors for common mental disorders in women over 40.
For more information: joaovneto@gmail.com, with João Valentini Neto
*Intern supervised by Fabiana Mariz
English version: Nexus Traduções
Política de uso
A reprodução de matérias e fotografias é livre mediante a citação do Jornal da USP e do autor. No caso dos arquivos de áudio, deverão constar dos créditos a Rádio USP e, em sendo explicitados, os autores. Para uso de arquivos de vídeo, esses créditos deverão mencionar a TV USP e, caso estejam explicitados, os autores. Fotos devem ser creditadas como USP Imagens e o nome do fotógrafo.
A reprodução de matérias e fotografias é livre mediante a citação do Jornal da USP e do autor. No caso dos arquivos de áudio, deverão constar dos créditos a Rádio USP e, em sendo explicitados, os autores. Para uso de arquivos de vídeo, esses créditos deverão mencionar a TV USP e, caso estejam explicitados, os autores. Fotos devem ser creditadas como USP Imagens e o nome do fotógrafo.