New Study Reveals a Fascinating Connection | BONUS: where are we moving next?

Hi friends!

We’ve been on the move the last 2 weeks visiting multiple cities along the Southern Coast of California. I haven’t shared this publicly yet on social media (so keep it between us for now 😉), but Ari and I will be moving out to So-Cal in the not too distant future!

We’ve decided on the city, and I’ll announce it at some point. But for now, I’ll give y’all a hint - some consider it the avocado capital of the nation 😉 🥑 

On this recent trip, we had the opportunity to ride with a POD OF DOLPHINS 🐬 🐬 , and tbh it was one of the coolest experiences of my life.

Then the next day, we ALMOST stepped on a rattle snake on a hike in Orange County, which was cool BUT terrifying to say the least…

I had planned to discuss some common mental health medication FAQS today, but a new mental health study JUST dropped last week, and I want to talk about it while it’s hot!

This study, published in JAMA Network Open (a super reputable journal) investigated how levels of glucose (sugar), triglycerides (ie. fat molecules), and HDL cholesterol (the GOOD cholesterol) in our blood relate to the risk of developing depression, anxiety, and stress-related disorders later in life.

Researchers analyzed data from over 211,000 participants (a MASSIVE sample size) who underwent health screenings between 1985 and 1996, with follow-ups over 21 years.

So what did they find? Three things!

1. Researchers found that individuals with higher blood glucose levels (110 mg/deciliter or more) had a 30% increased risk of developing depression, anxiety, and stress-related disorders LATER IN LIFE compared to those with lower levels.

   

2. Similarly, individuals with higher triglyceride levels (150 mg/deciliter or more) had a 15% increased risk of developing depression, anxiety, and stress-related disorders LATER IN LIFE.

   

3. Inversely, those with higher levels of HDL cholesterol (the GOOD cholesterol) (40 mg/deciliter or more) had a 12% LOWER risk of developing depression, anxiety, and stress-related disorders LATER IN LIFE.

   

The study's participants were diagnosed with these mental health conditions around age 60, and the researchers noted that high glucose and triglycerides were noticeable in individuals up to 20 years before diagnosis.

Okay so…

Let me start with what it does NOT mean. It does NOT mean that depression and anxiety are 100% caused by eating unhealthy food loaded with fats and sugar. There’s a lot of misinformation on social media when it comes to nutrition and mental health & we need to be careful to only focus on what the research actually shows.

We know that mental health conditions are caused by a VARIETY of things, some which are in our control, and some that are not in our control (i.e. genetics). What this study DOES reveal is that there IS a statistically significant link between metabolic health and mental health in the LONG TERM.

This study suggests that taking steps to improve your physical health when you are younger, by reducing levels of fats, keeping blood sugar stable, and increasing levels of healthy cholesterol may reduce your risk of developing depression & anxiety as you get older!

This study is all about PREVENTATIVE HEALTH.

Ways to Reduce Triglyceride and Blood Glucose Levels:

1. Healthy Diet: Y’all know I’m all about the Mediterranean diet. Focus on a diet rich in fruits, vegetables, whole grains, lean proteins (like fish and chicken), and healthy fats (such as avocados, nuts, and olive oil). Limit intake of added sugars, refined carbohydrates, and saturated fats.

2. Regular Exercise: Engage in moderate-intensity aerobic exercises like brisk walking, cycling, or swimming for at least 30 minutes most days of the week. Incorporate strength training exercises to build muscle mass, which can also help regulate blood glucose levels.

3. Limit Alcohol Consumption: Excessive alcohol intake can contribute to elevated triglyceride levels and disrupt blood glucose regulation. Moderation is key, and for some individuals, abstaining from alcohol may be necessary.

Ways to Increase HDL (Good Cholesterol) Levels:

1. Regular Physical Activity: Exercise not only lowers triglycerides and blood glucose but also boosts HDL levels.

2. Healthy Fats: Incorporate sources of healthy fats like fatty fish (salmon, mackerel), avocados, nuts, and seeds into your diet. These fats can help raise HDL levels.

3. Quit Smoking: Smoking lowers HDL levels and increases the risk of cardiovascular disease. Quitting smoking can lead to improvements in HDL cholesterol and overall heart health.

That’s it 🙂 As always, take care of yourselves and prioritize your health and happiness. I look forward to connecting with you all next week.

My Favorite Things

Recipe of the week - This week instead of a recipe, I wanted to highlight one of my new favorite food. JICAMA! Next time you’re at the store pick this up. It tastes great raw in salads, in tacos as slaw, and can even be made into the tortilla itself! See how here. Jicama is RICH in fiber, LOW in calories, and LOADED with vitamin C (an antioxidant).

Item of the week - Hamilton Beach Food Processor & Vegetable Chopper

As you know I have been cooking a lot lately. This has been such a big help with all the prep! You can get it here.

Person to follow this week - Dr. Matt Santos, @drmattcooks , a family medicine resident doctor who makes awesome plant-based recipes.

Book to read this week - How to Win Friends and Influence People
This is probably in my all time top 3 books. I’ve read it over 10 times. Much of my success in life is due to the lessons I learned at an early age from this book.
Buy it here.

Dr. Goodman’s Psychiatry tip of the week - Sleep at a cold temperature. Your body will thank you. How cold? Well, that’s up for debate. Most sleep doc’s will tell you less than 72 degrees F!

Closing Thoughts: If you made it this far, I really appreciate you. Writing these newsletters take a lot of work, and I don’t always get the feedback like I do when I post on social media. There’s no comment section here. I just hope that people read it, and I hope it makes an impact on their life. I’m grateful for you.

Sources:

Chourpiliadis C, Zeng Y, Lovik A, et al. Metabolic Profile and Long-Term Risk of Depression, Anxiety, and Stress-Related Disorders. JAMA Netw Open. 2024;7(4):e244525. doi:10.1001/jamanetworkopen.2024.4525

Disclaimer: These emails do not assume a doctor-patient relationship and my information is not intended to substitute for medical advice. I offer science-backed educational information aimed at empowering you to live your best life. Always consult your personal doctor before starting any treatment. My newsletter will always be free.