Exercise And Risk Of Depression

The Study

Recent evidence suggests that cardiovascular exercise is associated with a reduced risk of depression. In this interesting study, 4,016 subjects from the Irish Longitudinal Study On Aging cohort had their physical activity and levels of depression measured for 10 years.

By the end of follow-up, subjects who completed 400-600 METS per week had a 43% lower odds of depression.

JAMA Network Open 2023; 6:e2322489

Take Home Message

Since one minute of brisk walking is equal to 4 METS, the level of exercise found to reduce the odds of depression in this study is equivalent to only 100 minutes of brisk walking per week.

Cardiovascular exercise is not just important for our physical health, but our mental health as well. Do your very best to make it a priority in your life.

 

Fruit Juice And Weight Gain

The Study

100% fruit juice has historically been considered part of a healthy breakfast. Recent research suggests that it may be associated with weight gain. In this study, a comprehensive review and meta-analysis of the research literature was conducted to answer this question. Forty-two studies were included. 

Here is what the researchers found when combining all of the data:

-Among children, each additional serving of fruit juice was associated with a statistically significant increase in body mass index.

-In adults, studies that did not adjust for total energy consumption showed a statistically significant weight gain with 100% fruit juice consumption.

Journal of the American Medical Association Pediatrics doi:10.1001/jamapediatrics.2023.6124

Take Home Message

There are a few potential explanations for these results:

1) Drinking fruit juice may increase cravings for sweet foods.

2) Liquid calories are not registered in the same way as solid calories, so we tend to overeat when consuming liquid calories.

3) There is less fiber in fruit juice which results in a more rapid absorption of the sugar found in juice.

Always eat fruit in it’s whole and natural form. For example, have an orange instead of orange juice. Have an apple instead of apple juice. When it comes to our food, the less processing, the better.