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The Junk Food Blues: Unveiling The Connection Between Fast Food And Depression

Junk food – it’s tantalizingly convenient and irresistibly tasty, but is it playing tricks on your mind? In recent years, research has shed light on a concerning link between consuming junk food and the risk of depression. This article aims to break down complex medical information into easy-to-digest sections, providing you with insights and practical advice.

The Junk Food Trap

Picture this: the lure of fast food, the sizzle of fries, the fizz of sugary drinks. It’s a tempting world, and many fall into its clutches. But what makes junk food so appealing? It’s not just the taste; it’s the way these foods affect our brain chemistry.

The Brain-Belly Connection

When we indulge in junk food, our brain receives a surge of pleasure-inducing chemicals like dopamine. It’s like a quick reward for our taste buds. However, this reward system can be a double-edged sword. Over time, frequent consumption can desensitize these pleasure receptors, leaving us craving more and leading to a vicious cycle of overeating.

The Nutritional Abyss

Junk food is infamous for its lack of essential nutrients. It’s often packed with unhealthy fats, sugars, and refined carbohydrates. These empty calories not only contribute to the risk of obesity, diabetes, and hypertension but can wreak havoc on our mental well-being too.

The Depressing Reality

Studies have shown that a diet high in processed and sugary foods is associated with a higher risk of developing depression. The culprits could be the absence of vital nutrients like omega-3 fatty acids, antioxidants, and certain vitamins and minerals that are crucial for a healthy brain.

Inflammation and Mood

Junk food can also trigger inflammation in the body. Chronic inflammation is believed to play a role in the development and exacerbation of mental health conditions, including depression, memory loss, and cognitive decline. A diet filled with junk food may essentially be fueling the flames of inflammation within us.

Also Read: Is Lupus Genetic? Unraveling the Mystery with Research-Based Insights

A Path Towards Healing – Mindful Eating

So, what can we do to break free from the grip of junk food and potentially alleviate the risk of depression?

  1. Opt for Whole Foods: Shift your diet towards fresh fruits, vegetables, lean proteins, and whole grains. These foods provide the nutrients your brain needs to function optimally.
  1. Stay Hydrated: Drinking enough water can help you stay on track with a healthy diet and minimize cravings for unhealthy snacks.
  1. Mindful Eating: Pay attention to what you eat and how it makes you feel. Mindful eating helps you make better food choices and maintain a balanced diet.
  1. Physical Activity: Incorporate regular exercise into your routine. Physical activity not only supports overall health but can also boost your mood and reduce stress.
  1. Seek Professional Help: If you’re struggling with depression or mental health issues, reach out to a healthcare professional. They can provide the appropriate guidance and support.

Breaking free from the clutches of junk food is not always easy, but taking small, consistent steps towards a healthier diet can make a significant difference in your mental and physical well-being. Remember, every bite you take is a step towards a happier, healthier you.

References-

  1. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2809727
  2. https://pubmed.ncbi.nlm.nih.gov/26109579/
  3. https://pubmed.ncbi.nlm.nih.gov/37207947/
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Eat These Foods To Avoid Stress!

Stress Eating Is Real!

Stress eating is the single most important reason why diets fail! If you think about it, we think of the act of ‘eating’ and feeling ‘hungry’ as the same thing. But it is not so. We do not always eat to satiate our hunger pangs. We eat to do much more – express our anger, vent our frustration, sadness, boredom or simply out of loneliness.

But does eating or ‘stress eating’ in a situation that overwhelms us make it any easy for us or make us feel happy? Nope, not a chance. Stress eating makes one feel guilty about binge eating. Whatever the situation may be, giving in to food cravings is never the answer.

But What Is Emotional Eating?

Emotional eating, a polite name for stress eating, is using food to make one feel better, i.e., a temporary answer to your neediness. While it’s best to steer clear of mood-lifting food choices, it occasionally does work wonders. But mostly, stress eating or eating junk foods when emotionally low, creates a vicious cycle of unhealthy food choices. Simply put, food is not a great option to unwind or vent. Also, it doesn’t make the problem, or the cause of stress go away. Emotionally, one may continue to feel the same way. Plus, once the craving is over, the calories and fats take over!

Instead of binge eating, we need to focus on mindful eating and not let out sentiments get the better of us. But before we achieve this, let’s look at:

Also Read: What Is Serotonin Syndrome: A Comprehensive, Research-Based Explanation

Foods To Eat And Foods To Avoid In Stress Eating!

1. Oatmeal

Oatmeal is a wonderful superfood that aids in keeping the Serotonin hormone (calm-inducing hormone) flowing thereby helping to keep our stress levels in check. Thank Oat’s rich carbohydrate content for this. Stress also causes the blood sugar level to rise. Eating complex carbohydrates like oatmeal doesn’t allow the sugar level to grow further. Also, resort to the old-fashioned, coarse oats instead of the instant ones. Coarse oats are rich in fibre and do wonders for our health.

2. Dark chocolate

Regular indulgence in a piece of dark chocolate helps to regulate our stress levels. Another good news is that the antioxidants in cocoa help to lower blood pressure and also aid in blood circulation. Not to forget, the feeling of goodness that one experiences on biting into a piece of sinful dark chocolate. So, next time you treat yourself to this dark fantasy, don’t feel guilty! You are doing more good than harm.

3. Pistachios

Negative thoughts engulfing the mind? Get into the rhythmic act of shelling some pistachios. Pistas or pistachios are heart-friendly as they help to reduce stress and keep a check on blood pressure levels. Moreover, since this is a slow process of shelling and then consuming, these also help as it is a great diet-friendly snack.

And What Should You Cut Down On?

1. Sugar

Sugar is one item that you should keep under control if you want to reduce your elevated stress levels. When we are stressed out, the body releases the hormone Cortisol that helps to manage the stress levels. Increased stress also spikes the blood sugar level. So, the body has to release more Cortisol to manage this spike. Increased Cortisol levels may cause a headache, low immune systems, insomnia issues and unexplainable food cravings.

So, replace the sugary items with whole foods which help to keep the blood sugar stable, manage the stress and contribute to maintaining a happy YOU!

2. Alcohol

Excessive consumption of alcoholic beverages leaves us with a feeling of anxiousness. They too like others, elevates the heart rate and blood pressure levels. Alcohol may initially make you feel dizzy, but in fact, it disturbs your sleep patterns and does not allow you to slip into a deep slumber. Not to forget, the hangover feeling with which you wake up the following morning – which by the way, makes you feel more stressed out!

Also Read about: Eat these 10 foods to fight fatigue

3. Caffeine overdose

Most of us need a morning boost of caffeine to kick start our day. But if you land up consuming cups and cups of coffee/tea, then you are spelling trouble for your adrenal glands. This overstimulation has a profound impact on the nervous system and the cardiovascular system. It also ups our blood pressure and heart rate thereby increasing our anxiety levels.

Also Read: Effective Techniques To Reduce Cortisol Levels: A Comprehensive Guide

Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation

  

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How Does Junk Food Damage Your Body?

It is a known fact that eating too much junk can be detrimental to your health and cause serious repercussions in the future. There are many chronic health conditions like obesity, high sugar, cholesterol and blood pressure that can directly be linked to the consumption of junk food.

In this blog, we unravel the impact of junk foods on health and their long-term impact on your body with Dr Mehul Choksi.

Dr Mehul Choksi is one of the leading Consultant Gastroenterologist practising in Mumbai. He is proficient and has successfully handled many Gastroenterology procedures like Gastroscopic biopsies, Endoscopic sclerotherapy, endoscopic variceal ligation, Snare polypectomy and PEG tube placement among many others.

Junk Food and Its Impact on Your Health

It’s important to know the impact junk food has on our health to understand the severity of the situation. Food like burgers, pizza, French fries can be had once a while and should be restricted to one time a day.

Foods like these contain high levels of sugar, fat and salt which together and even individually can lead to conditions like diabetes, obesity and heart diseases if not kept in check.

”A person can have junk food once in a while but whatever junk food is planned to be consumed should have been freshly prepared and served hot.”

Some of the most common ailments that such foods can cause are:

You can clearly find that junk food does more harm than good to the body. This is mainly due to the fact that these junk foods have less or no presence of necessary nutrients and also have low satiation level. This means that you would end up overeating something which is of low nutritional value.

”Long-term intake can lead to constipation and vital nutrient, vitamin and mineral deficiencies.”

Nowadays, we can see kids and the younger generation increasingly indulging in fast food. Regularly eating junk food might create various health problems like malnutrition, dental problems, etc. I would highly recommend restraining your kids from having junk food more often.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

How Does It Impact the Kids and Teenagers?

The impact of junk food can be seen quite visibly among the younger generations, especially the teenagers and pre-teens as they get overly influenced by the marketing commercials seen on television. You can often see groups of young teenagers in fast food joints eating a whole assortment of unhealthy food on a regular basis.

This has lead to a drastic increase in obesity and a decrease in their daily nutritional intake which further complicates their health. Gastroenterologists see many cases of teenage obesity, high cholesterol and atherosclerosis on a daily basis due to these bad food choices.

Since foods high in sugar and salt are known to elevate the serotonin levels in the body, it also leads to constant mood swings and anxiety-like symptoms every time the sugar levels in your body crashes.

They also experience loss in concentration and extreme fatigue coupled with a drop in cognitive senses. Unlike the elderly who would have specific ailments pertaining to digestion and processing of junk food and its contents, the teenagers would also have to cope with mental ailments and cognitive disabilities if exposed to too much junk food.

”Junk food is harmful because it contains a high level of calories from sugar or fat without the presence of fibre, protein, vitamins or minerals.”

Having junk food constantly might have adverse effects on your kid’s mental health. It is been studied that kids who eat junk food frequently might experience psychological distress and show violent behaviour.

Dr. Rajeev Singh, BAMS

Junk the Junk food

Junk food tastes delectable due to the high amounts of sugar and salt present in it. Consuming it too much is sure to have negative effects on your health and has the potential to cause irreversible damage to your vital organs.

Only Permissible levels of Junk Food is advisable

These permissible limits are subjective to the amount of physical activity and exercises one does during the day.

Also Read: Best Fast Food For Weight Watchers: Making Healthy Choices on the Go

In Conclusion

Junk food may be the most preferred food but definitely not the healthiest. It is very important that you know how much is too much for your body. Consuming permissible amounts accordingly on an occasional basis should be the way to devour junk food.

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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