WeeklySA_AdminDIETARY: Globally one in every eight people lives with a mental condition, with about 40 million experiencing bipolar disorder…
By WSAM Reporter
Omega-6 fatty acids, commonly found in eggs, poultry, and seafood, could reduce the risk of bipolar disorder, according to a world-first study from the University of South Australia.
Using Mendelian randomisation, a powerful causal inference method, researchers tested 913 metabolites across 14 296 Europeans, finding 33 (mostly lipids) were associated with risk of bipolar disorder.
Bipolar disorder is a debilitating mood disorder characterised by recurring episodes of mania and depression. Although its cause is still unclear, previous studies have shown that bipolar disease is highly heritable. If a parent has bipolar, a child has a one in 10 chance of also developing the condition.
Globally one in every eight people live with mental conditions, with about 40 million experiencing bipolar disorder. Nearly 3% of Australians (568,000 over the age of 16) live with bipolar disorder. Chief investigator Dr David Stacey says that the new evidence paves the way for novel potential lifestyle or dietary interventions.
“There’s growing evidence to suggest that metabolites play a key role in bipolar and other psychiatric disorders,” Dr Stacey says.
“This is extremely encouraging, because if we can find factors that connect certain health conditions, we can identify ways to negate these through potential lifestyle or dietary interventions.
“In this study, we found that a genetic propensity for higher levels of lipids containing arachidonic acid*, led to a lower risk of bipolar disorder. And conversely, that lower levels of arachidonic acid had a higher risk for bipolar disorder.
“Arachidonic acid can be sourced directly from meat and seafood products or synthesised from dietary linoleic acid (such as nuts, seeds, and oils). But it is also present in human milk, so is considered essential for infant brain development.
“In fact, in many countries, arachidonic acid is added to infant formula to ensure a child gets the best start to life. So, there is certainly potential to boost this through supplements for people at greater risk of bipolar disorder.
“The challenge is, however, that while we know that arachidonic acid is involved in early brain development, it’s unclear whether supplementation for bipolar disorder should occur perinatally, during early life, or even whether it would benefit those already diagnosed.” Professor Elina Hyppönen, a co-researcher of the study, says preclinical studies and randomised controlled trials are required to determine the preventative or therapeutic value of arachidonic acid supplements to combat bipolar disorder. “We need further studies to rigorously assess the potential for arachidonic acid supplementation in bipolar disorder prevention and treatment, particularly in people who carry genetic risks,” Prof Hyppönen says.
“While our findings support potential avenues for precision health interventions for early life nutrition for babies’ brain development, we need to know more about the connection with bipolar disorder. “If we can establish how, why and when people respond to arachidonic acid supplementation, then we will be one step closer to helping people who are struggling with this serious and lifelong mental health condition.”
The new study by Dr David Stacey, Assoc Prof Beben Benyamin, Associate Prof S. Hong Lee, and Prof Elina Hyppönen, is published in Biological Psychiatry.
THE LINK BETWEEN DIET AND QUALITY SLEEP
HABITS: How what one eats and drinks (and when) can affect one’s slumber…
By WSAM Reporter
PATTERN: Nutrition is important to overall health – yet many people overlook the significant role that diet plays in sleep quality.
Mbali Mapholi, a dietician who has partnered with Tetly, says what we eat and drink, and when, can profoundly influence our ability to get a good night’s sleep.
“This is because certain foods and beverages contain compounds that affect neurotransmitters and hormones involved in regulating sleep-wake cycles. Getting enough sleep isn’t just about being rested and able to function the next day – the role that sleep plays in our long-term health and well-being is absolutely key, and that is why understanding the link between what we eat and drink and our sleep is so important.”
She says foods that contain the amino acid tryptophan can aid sleep. Tryptophan, which is a precursor to the neurotransmitters serotonin and melatonin that promote relaxation and sleep, can be found in foods like turkey, milk, and bananas. Another example is chamomile which contains apigenin, an antioxidant that binds to receptors in the brain, promoting relaxation and reducing anxiety.
Mapholi has provided useful insight into the connection between diet and sleep – and tips on how to get a great night’s rest.
These tips will make counting sheep a thing of the past:
Get the timing right
When what we eat and drink can influence our sleep patterns. Consuming large, heavy meals close to bedtime can cause discomfort and indigestion, making it difficult to fall asleep. Instead of having a big dinner right before bed, aim to eat at least two to three hours before bedtime. Then opt for lighter, easily digestible snacks if you’re hungry later in the evening.
Snack mindfully
When we’re tired, we can often end up bingeing on snacks without really feeling hungry. This can be exacerbated if we’re distracted – for example, snacking while watching TV or scrolling through social media.
“Choosing snacks mindfully is even more important before bed, as what we snack on can impact sleep and also undo the benefits of healthy eating during the day,” she says.
Sugary snacks are the worst option as eating foods high in added sugar close to bedtime may promote insomnia or difficulty staying asleep. Rather opt for melatonin-rich snacks like a handful of walnuts or almonds, or some sliced-up kiwi fruit or banana.
Limit caffeine
Caffeine is a stimulant that can disrupt sleep by increasing alertness and delaying the onset of sleep. It’s important to be mindful of your caffeine consumption, especially in the afternoon and evening. Rather opt for a decaffeinated or herbal tea, ideally one that promotes sleep such as Tetley Pure Chamomile.
“Incorporating Tetley Pure Chamomile tea into your bedtime routine may aid in improving sleep quality as it calms the central nervous system and facilitates the initiation of sleep,” says Mapholi.
Stay hydrated
Dehydration can lead to discomfort and disrupt sleep, but drinking large amounts of fluids close to bedtime can increase the likelihood of waking up to use the bathroom during the night. Stay hydrated throughout the day by drinking water or tea regularly, particularly caffeine-free ones like Laager Rooibos or Tetley Chamomile. However, try to taper off fluid intake in the hours leading up to bedtime, and sip slowly if you do drink tea before bedtime to minimise disruptions to sleep.
Think before you drink
Having a drink to unwind in the evening is a common go-to for individuals with busy or stressful daily routines. However, drinking alcohol at night regularly can disturb your sleep cycle and affect sleep quality, leading to feelings of general fatigue and lethargy. While a glass or two of alcohol may help one fall asleep, this is negated by the adverse impact that drinking alcohol has on sleep quality during the night.
“Getting better quality sleep can drastically impact overall health and mood, and it can be easy after a long, stressful day to fall into negative habits and patterns in the evenings. But being mindful about taking steps towards better sleep will reap noticeable rewards, and should be a priority for all individuals craving more balance in their lives.”
