5 reasons THE ‘SAD,’ THE STANDARD AMERICAN DIET, is MAKING US SAD.
There is no doubt that the quality of the food that we eat and the deprivation our brains, and bodies for that matter, are experiencing is inhibiting us from optimal wellness. We learn from a very young age to ‘eat your greens’ and ‘drink your milk for strong bones’ and yet, why aren’t we taught how to best take care of the brain? After all, the brain consumes 20% of everything that was eat and it is the most complex organ in the human body.
Now, more than ever before, it is imperative to full body wellness that we take more proactive steps in nourishing the brain, in tandem with the body, so we can feel our best in both a physical and mental capacity. My philosophy has been, and will always be, physical and mental health are one in the same — it is time to start taking care of this intersection today.
Let’s explore a few ways on how the Standard American Diet is influencing our mental health:
Processed and/or ultraprocessed foods are incredibly lacking in fiber and essential vitamins, nutrients, and minerals and large percentage of Americans rely on these foods as primary parts of their diet. Processed and/or ultraprocessed foods are manufactured with synthetic, ‘food like’ substances to attract consumers and keep them wanting more. Ultraprocessed food has been defined and redefined over the years, see an excerpt of the definition below:
“Industrial formulations typically with 5 or more and usually many ingredients and typically contain no whole foods. The purpose is to devise durable, convenient, high- or ultra-palatable, and profitable products. They typically are not recognized as versions of foods. Besides salt, sugar, oils, and fats, ingredients of ultra-processed foods include food substances not commonly used in culinary preparations, such as hydrolyzed protein, modified starches, and hydrogenated oils, and additives whose purpose is to imitate sensorial qualities of unprocessed or minimally processed foods and their culinary preparations or to disguise undesirable qualities of the final product, such as colorants, flavorings, nonsugar sweeteners, emulsifiers, humectants, sequestrants, and firming, bulking, de-foaming, anticaking, and glazing agents.”
One of the immediate changes to be made in your diet is removing any and all processed foods. Your body and your brain are not accessing the essential nutrition necessary to optimally function, which likely explains why you feel fatigued, lethargic, anxious, have difficulty concentrating, have weight gain, poor digestion, and more. Processed food does nothing for us, aside from offers us convenience; dependency on this convenience will only evolve into chronic illness and disease later on. If you need support in this area, check out my Becoming a Critical Consumer Guide to learn how to shop more healthfully and navigate the grocery store in best support of your physical and mental health.
2. Blood sugar imbalances caused by high glycemic index carbohydrates causes instability in our physiology and contributes to symptoms of anxiety and depression. I touch on this in a previous blog:
”When our blood sugar is imbalanced, we tend to experience a roller coaster of both physical and mental symptoms. If we consume a high glycemic index carbohydrate (i.e. muffins, cakes, white bread, soda, cereals, cookies), sugar, or starch, our blood sugar can skyrocket. For example, someone who eats a chocolate croissant, and Frappuccino every morning on his or her way to work. This high dosage of sugar spikes his or her glucose levels upon consumption. Inevitably, what goes up must come down. If his or her blood sugar spikes, it will also then plummet. He or she may experience an initial burst of energy from the high, however, the low she experiences thereafter includes symptoms, that can resemble anxiety (or depression), sometimes referred to as ‘false anxiety.”
False anxiety is the idea that symptoms of anxiety or depression may be attributed to an issue that is taking place physiologically, and has little to do with cognition and the brain. Stabilize your blood sugar daily, through proper, balanced nutrition and our lifestyle practices, and avoid this roller coaster, as often as possible.
3. Diet trends: low fat, low carb, fat free, vegan*, etc. Any movement that recommends removing entire macronutrient groups can contribute to mental health concerns. Fats, protein, and carbohydrates are all necessary for optimal brain function and gut health, which we know is directly connected to the brain. Put simply, fats lubricate the brain and gut lining, proteins are the building blocks of the body and neurotransmitters responsible for mood, and carbohydrates are the body’s preferred source of fuel — need I say more? Be sure you are getting high quality macros through a balanced diet every single day as means of fuel and nourishment for the sake of your mental health. *Veganism is not a problem as long as it is done properly, with a focus on ensuring one is consuming all the necessary nutrition that one might otherwise consume from high quality protein (i.e. B12 is abundant in animal-based protein and vegans are at a higher susceptibility of deficiency, which has been linked to symptoms of depression and more)
4. The Standard American Diet is wreaking havoc on our gut lining and gut microbiome, contributing to dysbiosis, ‘leaky gut,’ and widespread, systemic inflammation. The gut and the brain have a bidirectional relationship — that said, what happens in the gut, does not stay in the gut. Proper gut hygiene is essential to brain health and mental health, and this includes eliminating the Standard American Diet and introducing real, whole foods that nourish and populate the gut with ‘good’ probiotic bacteria. Dysbiosis is the negative imbalance of ‘good’ and ‘bad’ bacteria while leaky gut is a condition that refers to the permeability of the gut lining, which contributes to inflammation throughout the body. Inflammation is the root of all disease — promoting a healthy gut through anti-inflammatory living is essential to optimal wellness. My work with clients centers heavily on gut wellness as I firmly believe it is a driving force in so much suffering, both physically and mentally.
I recently began taking a new supplement, “Bekome,” which is formulated specifically with the gut-brain axis in mind to reduce symptoms of anxiety. It is composed of ingredients that support reduction in anxiety in both the immediate term (through L-theanine, otherwise known as “Nature’s Xanax,” and passionflower), as well as nourishment of the gut for long term relief, through the use of magnesium (“Anti Stress Mineral,” of which nearly 70% of us are deficient), vitamin B6, and probiotics that are research-backed to support mental health. Check them out if you’re interested, you can use code EMILY20 for 20% off your order. Always consult a physician before integrating a new supplement into your routine and/or making any dietary changes.
5. SUGAR! Sugar’s impact on the body is woven throughout this blog, but it needed it’s time in the spotlight as well. Sugar, in both it’s obvious and non-obvious forms, as there are over 200 different names for sugar, has an enormous impact on mood, energy, and more. It is addictive in nature and impacts our reward system within the brain, which leaves the consumer hungry for more. Reducing sugar, when possible, is essential for reducing neuroinflammation, supporting your blood sugar, your gut health, and more.
It is imperative that one considers how their nutrition is impacting how they feel from day to day. The list above highlights a few of the ways that the Standard American Diet influences the quality of life that we are leading.
If you are in need of support in any of these areas, please consider scheduling a FREE consultation to discuss my 1:1 coaching opportunities or a 90 Minute 1:1 Intensive Call where we take a deep dive in these areas and more to best support your mental and physical health through lifestyle.
