Ultra-Processed Foods: A New Mental Health Disorder?
New research is confirming that ultra-processed foods (UPFs) may be harmful for the body and the brain. But first, what are UPFs? Think good ‘ol microwavable “TV dinners,” lunch meats, most cereals, and packaged snacks like cookies, chips, snack crackers, and pastries. We already know eating these foods in excess can lead to obesity, cardiovascular disease, metabolic syndrome, and even some types of cancer. More recent research connected overindulgence in UPFs to cognitive decline. Almost 11,000 people ages 35-74 reported what they ate and underwent cognitive exams for eight years. Those who ate high amounts of UPFs had a 28% faster rate of overall cognitive decline and 25% faster rate of executive functioning decline compared to those who ate low amounts of UPFs.
Your Brain on Ultra-Processed Foods
Because these foods have such a powerful effect on the way we think, feel, and ultimately behave, some scientists have actually proposed a new mental health condition called the “ultra-processed food use disorder.” Let’s take a look at what is actually happening in the brain when we eat these foods:
UPFs get digested & metabolized quickly and then activate the brain’s reward system, causing the release of the neurotransmitter, dopamine, inducing a pleasurable feeling.
This is the same area of the brain where learning and motivation live. In other words, your brain remembers the pleasurable feeling – especially in times of sadness, difficulty, or intense stress. The brain is then motivated to seek out similar foods to reproduce the same pleasurable feelings… Think of ice cream after a confrontation with a friend or family member or a break-up, a glass of wine or a beer after a hard day’s work, or after hearing some disappointing news. That's why there’s always room for dessert!
This is the same neuropathway where addictions live – alcoholism, smoking, drugs, gambling, and sex. It’s the mystery of knowing “right from wrong,” but then being motivated to engage in the “wrong” behavior anyway.
Research shows that even normal-weight people are wired to crave high-fat, high-sugar foods after consuming high amounts for extended periods of time, putting them at increased risk for overeating and gaining weight.
Another study connected consumption of UPFs to increased risk for depression, anxiety, and sleep problems, demonstrating that what we eat also impacts our mental health and well-being.
So, what can we do to remain in control of our thoughts, feelings, and actions without placing strict rules on what we eat and banishing what may be some of our favorite treats into the off-limits zone forever?
Here are a few MINDful Living Tips for UPFs:
Be MINDful of the moderation foods. Healthy eating isn’t about being rigid with the foods or food groups you can – or cannot – eat. Instead, take inventory of how often you’re consuming UPFs and other foods on our list of Foods to Limit. It may be that you’re already taking a moderation approach to these foods and don’t need to cut back to maximize your brain health. The only way to know for sure is to pay attention. We recommend tracking your intake for a full week to observe how often you consume these foods. Try using our MIND Diet Refrigerator Chart as a tool to help you track all the MIND foods, but particularly the Foods to Limit to learn about your own UPFs intake.
Prioritize unprocessed or minimally processed foods. Build your plate at mealtimes with fresh produce like leafy green vegetables and other colorful veggies and berries; lean proteins such as poultry, fish, and eggs; healthy carbohydrates like whole grains, beans and legumes, and incorporating healthy fats like extra-virgin olive oil-based dressings and marinades, or even using nuts and seeds as toppings for veggies, lean meats, and grain dishes. Planning for a well-balanced plate leaves a smaller window for the moderation foods – on your plate and in your brain. Download our MIND Plate for Meal Planning and a Grocery List Template here to help you plan for shopping the MIND foods at the grocery store and building a balanced MIND plate at mealtimes.
Stay hydrated. A common reason for overindulging in unhealthy food choices such as UPFs can be dehydration. Since the hypothalamus, the center in the brain that detects both hunger and thirst, cannot distinguish between the need for energy or the need for fluid, you may process a signal of dehydration sent to the brain as hunger. Making sure you stay adequately hydrated will make it less likely that you will crave the unhealthy foods and more likely that you’ll be able to respond appropriately to true hunger cues with balanced meals instead of UPFs. We recommend keeping a water bottle with you to stay hydrated throughout the day and drinking a full glass of water before each meal and snack.
Determine what motivates you to eat. Many of us eat for reasons other than true hunger. Here’s a quick mindful eating strategy for pausing before eating to check in with your motivation to eat:
Hungry – Ask yourself, “On a scale of 1-10, what is my true hunger level?” Symptoms of true hunger may be a feeling of spaciousness in your belly, perhaps some grumbling or gurgling, or a body sensation of low energy.
Angry or agitated – Check in with your mood. If you’re feeling stressed or emotional in some way, it may be more productive to focus on the actual thoughts and feelings than trying to bury them with food. Food will make you temporarily feel better (see ultra-processed food use disorder above) but tending to your emotions will be the best way to care for your body and brain.
Lonely or bored – Sometimes, we tend to eat just because there isn’t much else going on. If you notice that you’re turning to food when you’re bored or lonely, think about how you might be able to make some more skillful connections. This could mean reaching out to a friend or family member to meet up or even just calling, texting, or emailing someone. When was the last time you wrote somebody a letter?
Tired – When we are tired, the nervous system is tricked into thinking energy systems are low, which can manifest as sensations of physical hunger. Check in with your physical energy levels before eating and consider whether you’ve gotten enough crucial food to fuel your body and brain – SLEEP! If the time is right, consider foregoing the snack for a good night’s sleep or a simple nap!
Activate your pleasure centers with non-food related activities. Feeling the urge to indulge in your favorite treats can sometimes feel very seductive. Next time you feel the pull to eat in a strong way, experiment with non-food related activities that have the same effect on the pleasure centers in the brain. Some options include listening to music, engaging in your favorite physical activity (perhaps dancing to the music?), helping others, or even bringing some of that feel-good energy back to you. Seeking help or positive feedback from others can remind us of the great accomplishments we are capable of or have already achieved but may have overlooked. Be your own cheerleader and then recruit a cheering section to join in the celebration!
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