How Ultra-Processed Foods Affect Mental Health
Anxiety and depression. Brain fog and mood swings. Whatever mental health challenges you’re facing, you’re likely asking yourself one important question: why?
The uncomfortable truth is that mental health challenges are rising across age groups and cultures, which means researchers are looking beyond traditional risk factors to determine what else may be going on. And what have they discovered? That ultra-processed foods–which are a staple of modern diets–may be quietly taking a toll on both our physical and our mental health.
What Are Ultra-Processed Foods?
Ultra-processed foods are foods that are industrially manufactured, which means they’re made from extracted ingredients, refined substances, and additives. They often include ingredients that you wouldn’t find in most kitchen pantries.
Experts estimate that around 75% of the U.S. food supply is ultra-processed and that more than half of the average adult's calories come from ultra-processed foods. Everything from instant ramen to breakfast cereals, hot dogs, and ice cream falls into this category. What’s worse, even so-called healthy foods, like whole-grain bread and flavored yogurts, are often ultra-processed.
The good news is, some ultra-processed foods are better than others. At the grocery store, you can choose better items for yourself and your family by looking for foods that have lower levels of saturated fats and added sugars.
How Does Diet Affect Mental Health?
Since ultra-processed foods are made primarily of non-foods, their negative effect on the body should make sense. But what do they have to do with mental health?
Here’s something you may not know: everything you eat affects your mood, your brain, and your mental health. The good and the bad. These are the major ways your internal well-being is affected by what you eat:
- Serotonin, the neurotransmitter that affects everything from mood to digestion, is made from amino acids, which you must get from foods like turkey, chicken, eggs, oats, and more.
- Your intestinal microbiome is made up of billions of beneficial bacteria that affect your mood and depends greatly on a diverse and fiber-rich diet.
- The immune system that keeps you healthy and strong is hugely dependent on diet. It specifically requires healthy levels of protein, fats, carbs, and fiber. An immune system that is out of whack can result in chronic inflammation, which is a leading cause of depression, anxiety, and fatigue.
Of course, these are just a few of the ways your diet can affect your mental and emotional health. The truth is that the body and brain are made up of complicated, interconnected systems that rely heavily on a healthy, well-balanced diet.
What We Know About Ultra-Processed Foods and Mental Health
Considering all the information we’ve outlined thus far, the conclusion that mental health is negatively affected by an ultra-processed diet is an easy one to come to. Our bodies thrive on essential nutrients that are often not found in heavily processed foods.
While there is ongoing research being conducted on this very subject, here is what we do know:
- Ultra-processed foods are known to change the structure of the parts of the brain that are associated with mood.
- Eating ultra-processed foods increases your risk of depression and anxiety.
- Ultra-processed foods can change the types of bacteria in your gut microbiome.
All of the above appears to be true for both children and adults. More alarmingly, research tells us that ultra-processed foods can also increase the risk of cancer and dementia.
How to Reduce Your Use of Ultra-Processed Foods
Learning to eat fewer ultra-processed foods is a process that can be taken in phases. You may start by taking inventory of your pantry and making simple moves like:
- Swapping your white flour for whole-wheat flour
- Buying frozen sprouted-grain bread rather than shelf-stable packaged bread
- Getting rid of the white rice in favor of brown rice
- Ditching the chips
Remember, the goal isn’t perfection, it’s gradual improvement. If something feels like too big a change right away, hold off. Experts in the field of nutrition say even small changes can have big results.
What Else?
Ultra-processed foods are just one piece of the puzzle. Anything you can do to improve your physical health is likely to have a positive effect on your mental health as well. That’s why doctors and mental health professionals alike will encourage you to make improvements in the following areas.
Exercise
Exercise is good for your body, but it’s also proven to provide most people with an improved sense of well-being. As a result, many people find it helps them manage their depression, anxiety, ADHD, or other mental health challenges. It can also have a positive impact on sleep, memory, and stress management!
Sleep
Speaking of sleep, the bidirectional relationship between this area of wellness and mental health is very strong. In fact, people with insomnia are 10 times more likely to have depression than the general public. So, if you are looking for other natural means of improving your mental health, it may be time to improve your sleep hygiene or speak with an expert in the field.
Social Connection
Low levels of social connection are linked to higher levels of depression and anxiety. What’s more, some studies are finding that a lack of social connection may be even more detrimental to physical and mental health than high blood pressure, obesity, and even smoking.
Therapy
Talking through your experiences and the emotions you feel as a result is a great way to manage your physical and mental health. It’s especially effective at reducing chronic stress, which is a leading contributor to anxiety, depression, poor sleep, and even heart issues.
NPS Can Support You on the Journey
If you’re ready to talk more about the interconnectedness of your physical and mental health, NPS is here for you. Whether you want to address your intake of ultra-processed foods, potential sleep issues, chronic stress, or all of the above, we have specialists who can dive deep into these areas with you. And if you’re a new patient, be sure to take advantage of our free 15-minute meet & greets by calling (825) 477-4727.
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