Junk food is an everyday part of life now, from the snacks we eat to the takeaways we order. It’s convenient, and in an age where we’re all a little time-poor, it can feel like a bit of a savour. However, that’s certainly not the case when it comes to both our health and our wallets.
Junk food can actually have a negative impact on both our physical and mental health, and more and more research is finding connections between diet and mental well-being. But why is junk food so damaging to our mental health?
Nutrient Deficiency
Junk food is high in calories, but what you’ll find is that it’s incredibly low in the essential nutrients we need. You won’t find many vitamins, minerals, and antioxidants in junk food, which can have a significant impact on the likes of depression and anxiety.
For example, deficiencies in the likes of vitamin D, B12, and folate have been linked to mood disorders and these are often lacking in junk food.
It’s the same with the likes of omega-3 fatty acids too, which aren’t found in junk food, but are found in healthier foods like fish, nuts, and seeds, which you should consider replacing junk foods with.
Blood Sugar Spikes and Crashes
Those junk foods that are high in refined sugars and simple carbohydrates can cause huge spikes and then crashes in blood sugar levels, which can lead to the likes of fatigue, irritability, and anxiety.
While you might get that initial boost in energy from the likes of sweets, white bread, and sugary drinks, this is often short-lived and the crash has a much more significant impact on our mental health.
The fluctuations in blood sugar can affect mood and cognitive functioning, with sudden drops triggering symptoms of anxiety and depression, especially in those who are vulnerable.
Impact on Gut Health
Newer research is finding that there’s a strong connection between our gut health and mental health, and junk food can be disruptive in that. Known as the gut-brain axis, the gut is home to bacteria that play a crucial role not only in digestion and immune function but also in the production of neurotransmitters such as serotonin, which regulates mood.
The disruption junk food causes is known as dysbiosis, which has been linked to various mental health disorders, exacerbating the likes of depression, anxiety, and stress.
Increased Inflammation
Chronic inflammation is increasingly recognised as a contributing factor to mental health disorders. Junk foods, especially those high in trans fats, refined sugars, and processed ingredients, are known to promote inflammation in the body. When you consume these foods regularly, the inflammation they cause can affect the brain, leading to symptoms of depression and anxiety.
Inflammation can also interfere with the production of neurotransmitters such as serotonin and dopamine, which are crucial for regulating mood and emotions. Over time, a diet high in inflammatory foods can alter brain function, making it more difficult to manage stress and maintain a positive mood, thereby increasing the risk of developing mental health disorders.
Addiction and Cravings
Junk food is designed to be addictive. The combination of high sugar, salt, and fat content triggers the release of dopamine, a neurotransmitter associated with pleasure and reward. This creates a cycle of cravings, where the brain begins to associate junk food with feelings of happiness, leading to overeating and dependence.
However, this short-term dopamine spike is often followed by a crash, leaving you feeling worse than before. Over time, this can lead to a dependence on junk food to experience pleasure, contributing to mood swings, anxiety, and depression. What’s more, for those who do struggle with other forms of addiction, such as alcohol and drugs, junk food can exacerbate that further through the negative impacts it has on mental health, while also increasing cravings when a person has gone through a detox clinic and into treatment and recovery. Here it’s so, so vital to ditch junk food and opt for a healthier and balanced diet.
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