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Table of Contents
Introduction
For people addicted to junk food, healthy cooking may seem like a daunting challenge at first, but with the right approach, it can become a door to happiness and well-being.
There are many obstacles that often require the help of health professionals and that we cannot ignore. Indeed, we do not ignore them, as they are part of our raison d’être as nutrition consultants.
However, if there is one reason not to embark on the path of a healthier diet, to which we can now turn a blind eye, it is the notion that junk food is considered a delicious indulgence compared to healthy foods often described as dull and unexciting.
In this third article dedicated to the fascinating link between our diet and our brain (you can find the two others here and there), we will explore the complex relationship between mood and food and discover why happiness does not necessarily rhythm with juicy burger.
Junk food induces a short-lived boost in mood
Junk food can have different effects on how we feel, depending on the individual and the specific type of junk food consumed. However, in general, consuming junk food can lead to a temporary boost in mood, followed by a crash in energy levels and a probable negative impact on mood in the long run.
The temporary boost in mood that some people experience after eating junk food is thought to be due in part to the release of dopamine in the brain. Dopamine is a neurotransmitter that is associated with feelings of pleasure and reward. Consuming sugar-rich foods can lead to an increase in dopamine release, which can produce feelings of pleasure and satisfaction.
However, the negative impact of junk food on mood can outweigh these temporary positive effects. Junk food can lead to chronic inflammation, which has been linked to anxiety and depression. Inflammation can also interfere with the function of neurotransmitters in the brain, including dopamine, leading to a decrease in mood over time.
Research has shown that this dopamine release induced by sugar-rich foods is similar to that induced by drugs like cocaine and heroin. Over time, this can lead to a decrease in the number of dopamine receptors in the brain, which means that more and more sugar is needed to achieve the same level of pleasure and reward.
This can lead to a cycle of craving and consumption, where people seek out more and more sugar-rich foods to get the same pleasurable feeling. This can contribute to overeating and weight gain, as well as other health problems associated with a diet high in sugar.
Therefore, even if junk food can give you a moment of satisfaction, it’s not worth the long-term health consequences.
Long-term impact of junk food on mood
Junk food can have a negative impact on mood, and this effect is thought to occur at the molecular level.
As described above, many junk foods are high in refined carbohydrates, unhealthy fats, and processed ingredients, which can promote inflammation, this chronic inflammation being linked to depression and anxiety, as well as other health problems.
Inflammation can also affect the production of new brain cells, a process known as neurogenesis. Neurogenesis is important for maintaining brain health and is thought to play a role in regulating mood.
Finally, chronic inflammation can also impact the function of the hypothalamic-pituitary-adrenal (HPA) axis, which is a system that regulates the body’s stress response. Disruptions to the HPA axis have been linked to mood disorders like depression.
Moreover, Junk food can affect mood through its impact on the gut microbiome. The gut microbiome is a collection of microorganisms that live in the digestive tract and play a role in overall health, including mental health. A diet high in junk food can disrupt the balance of the gut microbiome, leading to a decrease in beneficial bacteria and an increase in harmful bacteria. This imbalance can also lead to inflammation and other negative effects on mood.
Additionally, junk food can contribute to insulin resistance, which is a condition in which the body is less responsive to the hormone insulin. Insulin resistance has been linked to diabetes, but also to mood disorders like depression and anxiety.
In summary, junk food can have a temporary positive impact on mood through its effect on dopamine release, but the negative impact will eventually outweigh these positive effects.
Improving mood through healthy eating
For opposites reasons, healthy diet has been linked to improved mood and happiness.
One important mechanism is the effect of a healthy diet on the production and balance of neurotransmitters in the brain. Neurotransmitters are chemical messengers that help regulate mood, and a healthy diet can support the production and balance of these chemicals. For example, a diet rich in omega-3 fatty acids, found in fish and other seafood, has been linked to increased production of serotonin, a neurotransmitter that is important for regulating mood.
Another mechanism is the anti-inflammatory effects of a healthy diet. Anti-inflammatory foods such as fruits, vegetables, whole grains, and lean protein can help reduce the levels of pro-inflammatory cytokines, which are proteins that contribute to inflammation.
A healthy diet can also support neurogenesis. A diet rich in nutrients such as B vitamins, found in leafy green vegetables and whole grains, can support neurogenesis and, therefore, improve mood.
Finally, a healthy diet can also impact the gut microbiome, leading to improved overall well-being.
All these reasons should be enough to convince you to adopt a healthier diet if it is not already done.
Giving up sugar-rich food, difficult at first, but quickly rewarded
The general timeline of how a person may feel when they give up a high-sugar diet and switch to a healthier diet can be summarized as follows:
In the first few days of giving up sugar, it is common to experience some withdrawal symptoms, such as cravings, headaches, and fatigue. This is because sugar addiction can have similar effects on the brain as drug addiction, and the body may initially struggle to adjust to the absence of sugar.
However, within a few days to a week, many people report feeling more energetic and clear-headed. This is because the body is starting to adjust to a healthier diet and stabilize blood sugar levels, which can lead to improved energy and mood.
Over the next few weeks, there may be further improvements in energy levels, mood, and overall well-being. Adopting a healthier diet can also lead to improved digestion, clearer skin, and better sleep quality.
Within a few months, many people report significant improvements in physical and mental health, such as weight loss, reduced inflammation, and improved mental clarity. These changes can be motivating and reinforce the benefits of a healthier diet.
It is important to note that everyone’s experience may be different, and there may be some ups and downs along the way. However, with time and persistence, adopting a healthier diet can lead to significant improvements in overall health and well-being.
Conclusion
Giving up sugar and adopting a healthier diet may seem challenging and difficult at first, but it is important to remember that this change is for their own health and well-being. Sugar addiction can have negative effects on both physical and mental health, and adopting a healthier diet can improve mood, energy levels, and overall quality of life.
A healthy diet does not have to be boring or restrictive. There are many delicious and satisfying foods that are part of a healthy diet, such as fruits, vegetables, whole grains, lean protein, and healthy fats. It may take some time to adjust to new tastes and flavours, but with patience and persistence, it is possible to develop a taste for healthy foods and enjoy them.
At Bread and Better, we are aware that professional help is often necessary to accompany the transition to a healthy diet. Because it is not just a matter of changing the content of your plate, but often involves a complete change in your daily routine.
We are here to help developing plans tailored to your individual preferences and lifestyle, making the transition to a healthier diet more manageable and sustainable.
Don’t hesitate to contact us for any question.