Background
Postmenopausal women frequently experience sleep disturbances and psychological symptoms such as anxiety and depression. Although pharmacological approaches are available, increasing attention has been directed toward simple, inexpensive, and non-pharmacological interventions that can be incorporated into daily life. Dietary interventions and relaxation-based breathing practices may offer complementary benefits; however, limited evidence is available regarding their combined effect on sleep and psychological outcomes in postmenopausal women.
Objective
The present study aimed to compare the effects of banana consumption, deep-breathing exercise, and a combination of both interventions on sleep quality, anxiety, depression, and serum melatonin among postmenopausal women.
Methods
An experimental comparative study was conducted among postmenopausal women who met the study criteria. Participants were allocated to three intervention groups: banana consumption, deep-breathing exercise, and combined banana consumption with deep-breathing exercise. The intervention was implemented for 21 days. Outcomes were assessed using the Pittsburgh Sleep Quality Index (PSQI), Zung Self-Rating Anxiety Scale, Zung Depression Scale, and serum melatonin measurement. Descriptive statistics and non-parametric tests were used for analysis, with statistical significance considered at p < 0.05.
Results
The intervention groups demonstrated improvement in all major outcomes. In the reported study sample, the combined intervention produced the greatest improvement in depression, sleep quality, and anxiety. Depression scores decreased from 43.58 to 33.67 in the combined group, compared with reductions from 43.58 to 38.08 and 43.08 to 39.00 in the banana and deep-breathing groups, respectively. PSQI scores decreased from 8.25 to 6.00 in the combined group. Anxiety scores decreased from 44.33 to 31.25 in the combined group. The combined intervention also demonstrated the greatest improvement in serum melatonin.
Conclusion
Banana consumption and deep-breathing exercise were associated with improvements in psychological well-being and sleep quality, with the combined intervention showing the most favourable overall pattern. The findings support further investigation of integrated nutritional and behavioural approaches as accessible components of holistic postmenopausal care.
postmenopausal womenbanana consumptiondeep breathingsleep qualityanxietydepressionmelatoninnon-pharmacological intervention
Background
Postmenopausal women frequently experience sleep disturbances and psychological symptoms such as anxiety and depression. Although pharmacological approaches are available, increasing attention has been directed toward simple, inexpensive, and non-pharmacological interventions that can be incorporated into daily life. Dietary interventions and relaxation-based breathing practices may offer complementary benefits; however, limited evidence is available regarding their combined effect on sleep and psychological outcomes in postmenopausal women.
Objective
The present study aimed to compare the effects of banana consumption, deep-breathing exercise, and a combination of both interventions on sleep quality, anxiety, depression, and serum melatonin among postmenopausal women.
Methods
An experimental comparative study was conducted among postmenopausal women who met the study criteria. Participants were allocated to three intervention groups: banana consumption, deep-breathing exercise, and combined banana consumption with deep-breathing exercise. The intervention was implemented for 21 days. Outcomes were assessed using the Pittsburgh Sleep Quality Index (PSQI), Zung Self-Rating Anxiety Scale, Zung Depression Scale, and serum melatonin measurement. Descriptive statistics and non-parametric tests were used for analysis, with statistical significance considered at p < 0.05.
Results
The intervention groups demonstrated improvement in all major outcomes. In the reported study sample, the combined intervention produced the greatest improvement in depression, sleep quality, and anxiety. Depression scores decreased from 43.58 to 33.67 in the combined group, compared with reductions from 43.58 to 38.08 and 43.08 to 39.00 in the banana and deep-breathing groups, respectively. PSQI scores decreased from 8.25 to 6.00 in the combined group. Anxiety scores decreased from 44.33 to 31.25 in the combined group. The combined intervention also demonstrated the greatest improvement in serum melatonin.
Conclusion
Banana consumption and deep-breathing exercise were associated with improvements in psychological well-being and sleep quality, with the combined intervention showing the most favourable overall pattern. The findings support further investigation of integrated nutritional and behavioural approaches as accessible components of holistic postmenopausal care.
postmenopausal womenbanana consumptiondeep breathingsleep qualityanxietydepressionmelatoninnon-pharmacological intervention