Junky Food = Junky Mood
In today’s world of instant gratification and a seemingly chronic lack of enough hours in the day, processed foods have become a convenient go-to for a lot of people. But their convenience comes with a cost: a significant impact on mood and overall well-being.
Research has shown a definitive link between diet and mental health. Diets high in processed foods are associated with an increased risk of depression and anxiety. On the flip side, eating plenty of fruits, vegetables, whole grains, and lean proteins will exert a protective effect.
It boils down to this: nutrition isn't just about filling your stomach. It’s about fueling your body and your mind. Fuel it well, and your mood will be your reward. Reach for processed food and you’ll have nothing to smile about.
Here’s why….
Blood Sugar Rollercoaster: Processed foods tend to cause rapid spikes and crashes in blood sugar levels. This can lead to feelings of irritability, fatigue, and difficulty concentrating. Instead, go for complex carbohydrates (whole grains, fruits, and veggies) for steady energy to keep your blood sugar stable and help prevent mood swings.
Inflammation: Processed foods are low in antioxidants and fiber, but high in inflammatory ingredients like trans fats and refined carbohydrates. Chronic inflammation has been linked to mood disorders such as depression and anxiety.
Nutrient Deficiencies: A diet high in processed foods lacks important nutrients such as omega-3 fatty acids (from fatty fish, flaxseeds, and walnuts), B vitamins, and minerals like zinc and magnesium (all found in fruits, veggies, and nuts). These nutrients are crucial for brain health and mood regulation.
If I needed any convincing about this beyond the research, I would only have to look as far as a client I saw today – a college athlete. She came to me because she was struggling with low energy levels and having a hard time making it through her volleyball practices, let alone a tournament. This summer, she’s working as a counselor at a volleyball camp and playing on a team herself, so the energy issue had to be resolved.
We started working together in June, and today we reviewed some of her progress. She told me that her energy level is much higher and she no longer struggles to get through her workouts and games, even after a day coaching at camp. She has also gotten relief from some digestive issues.
But the best was when she told me that her mood is SO much better.
I should point out that this wasn’t even on her list of goals – it was a totally unexpected benefit for her.
“I had no idea how much what I ate would affect my mood,” she told me. “WHY DOESN’T ANYONE TELL US ABOUT THIS?!”
Did I mention that she’s really enthusiastic?
Her energy and mood have improved so much that her family noticed the dramatic change. And she’s gotten them on board with some of her new habits, too. Especially her mom.
How did I help her?
Well, what I didn’t do was ask her to make drastic changes all at once. First, I taught her the role that protein, fats, and carbs play in the body so she would understand why they’re all necessary for optimal health. Next, I worked to help her understand that she only has so much room in her stomach, so – on balance – she should make sure the food she eats is going to serve her well. We then worked on identifying which combinations of nutrients will fuel her best before and after her various activities and workouts. Finally, we made gradual tweaks to what she was doing, identifying the changes that were having the most impact and making more adjustments as we went along.
Small changes really do add up fast.
Does this mean she’ll never be able to have a cookie or ice cream or pizza just because she feels like it? No! But it does mean that, whenever she can, she should elevate her choices to make them work for her body.
Shouldn't we all?
If a busy college student can do it, so can you... no matter what your age.
