Ultra-processed foods (UPFs) and their negative effects on our health have been a hot topic lately. Now, a new study has found a link between increased intake of UPFs (usually instant meals, sugary cereals, and carbonated drinks) and poorer mental health.
The study, published in The BMJ, found that consuming large amounts of these types of foods, which are typically high in fat, sugar, salt, chemical colors, sweeteners, and preservatives, increases the risk of anxiety and depression. suggests.
Australian academics analyzed 14 review papers from the past three years linking UPF to poor health, using data from 9.9 million people.
Among the findings were “compelling evidence” that high UPF intake was associated with a 48-53% increased chance of developing anxiety, and “highly suggestive evidence” that high UPF intake was associated with a 22% increased risk of developing depression. There was a wealth of evidence.
So how exactly does junk food affect your mental health? Health experts share everything you need to know…
Why do we prefer ultra-processed and junk food?
“These ultra-processed foods have no nutritional value, but they do provide instant gratification,” says Dr. Ishani Rao. NHS GPs and doctors at Plant-Based Health Professionals UK.
“These foods often trigger an immediate release of dopamine, which has the effect of increasing future cravings and stimulating addiction.”
However, the feeling of satisfaction may not last long. Rao says people can experience a “crash” after eating junk food, a neurochemical process similar to a “comedown.”
“Research shows that this can cause irritability, brain fog, and fatigue, triggering inflammatory pathways that affect the brain, and making you feel unwell,” she explains. “These foods often fill you up quickly, so it’s easy to ignore the fact that you also need to eat fruits and vegetables and healthy carbohydrates.”
Children’s mental health concerns
Dr Amelia Lake, professor of public health nutrition at Teesside University, said recent research had found a wide range of risks associated with children consuming energy drinks, particularly when it comes to mental health.
“Energy drink consumption is associated with an increased risk of anxiety, stress, depression, suicidal ideation, and psychological distress in children. Their consumption also increases the risk of poor academic performance, sleep disturbances, and unhealthy eating habits. It has also been shown that there is an increased risk of “Energy drinks are marketed to children and young people as a way to improve energy and performance, but our findings suggest they do more harm than good.”
Guts are the “second brain”
Dr. Rao said the relationship between the gut and the brain is “absolutely fascinating,” and researchers are discovering more and more about the role our diet plays.
“We’ve all heard the terms ‘gut feeling,’ ‘acting on intuition,’ and ‘food for thought.’ That’s why the digestive system is often referred to as our second brain. No wonder,” Rao said. “There are also theories that there is a direct link between the vagus nerve and the brain, as well as neurotransmitter dysregulation and increased inflammation.
“The vagus nerve is the nerve responsible for regulating the parasympathetic nervous system, also known as the “rest and digest” system. This pathway cools us down and relaxes us. This is the opposite of the sympathetic nervous system, known as the “fight or flight” system.
“This direct connection between the vagus nerve and the brain is truly exciting, and we shouldn’t ignore the benefits of feeding our gut with healthy, colorful, and nutritionally complete foods to improve mental health. No,” she added.
“It is also worth noting that approximately 80% of serotonin, one of the key ‘feel good’ mediators that regulates mental health, is produced in the gut. Look for healthy foods that give you long-term energy, brighten and calm your mood, and don’t worsen your physical or mental symptoms. ”
Gut microbiota is also involved
Rao further adds, “The gut microbiome also plays an important role here. It is made up of trillions of microorganisms that are active in the intestines and help digest food and strengthen the immune system. Having a wide variety of microbes in your gut has been shown to improve overall physical and mental health. People who eat a varied diet that includes lots of fruits, vegetables, whole grains, and spices , have a more diverse gut microbiome.
“On the contrary, highly processed foods can be harmful to good microorganisms and cause inflammation of the intestines. Therefore, consuming them in moderation is very important to protect your digestive health. is important.”
element of shame
Experts often say balance is key when it comes to healthy eating, but the occasional treat is nothing to worry about. However, for some people, junk food can also be associated with bulimia.
Dr Catherine Kearney, Delamere psychiatrist and addiction expert, says: ‘Bulimia causes feelings of shame, lack of control and mental health problems in response to changes in the body.’ states.
“This behavior is often done in secret, which can be taxing and cause further stress and anxiety. In some cases, bulimia turns to self-medication to hide feelings of sadness. It can lead to a connection and ultimately to drug addiction.”
miss out on good things
Additionally, a diet based on ultra-processed foods can increase your risk of deficiencies in essential nutrients such as iron, calcium, magnesium, selenium, B12, and zinc.
“Low levels of these can cause neurological disorders and can even mimic symptoms of mental health problems such as burnout and depression,” Rao says. “We also know that an unhealthy diet can increase your risk of poor health conditions such as high blood pressure, high cholesterol, obesity, and inflammatory conditions such as joint problems.
“People who suffer from chronic physical health conditions are twice as likely to have mental health problems than the general population, meaning there is a direct link between poor diet and mood. But there is also an indirect link through poor physical health, which can lead to mental health problems.”
