Everyone has heard the adage “You are what you eat.” And few would argue about the negative impact of a junk food diet on our overall health. More recently, however, research is emerging that suggests that diet can affect not just our physical well-being, but our mental health and behavior as well!
For example, one longitudinal study of 2054 Australian adolescents who ate a “junk food” diet that included chocolates, sweets, pizza, soda and chips showed a worsening of mental health status over a 2-year period. Another study of more than 23,020 women and children in the Norwegian Mother and Child Cohort Study showed that women who ate large amounts of junk food during their pregnancy and during the first five years of their children’s life were more likely to have children with behavioral problems such as aggression, hyperactivity or tantrums. Researchers found the same results when they looked at the diets of these children. Those who ate unhealthy diets in their early life were also more likely to exhibit behavioral problems. And, a 2012 cohort study of almost 9000 adults in Spain found that a steady diet of fast foods such as hamburgers and pizzas resulted in participants being almost 40% more likely to develop depression than their counterparts who ate little or none of these kinds of foods.
Researchers are also studying a connection between diet and the development of Alzheimer’s as we age. In a study published online by JAMA Neurol on June 17, 2013, a diet high in fat was associated with the inability of the body to clear the brain of amyloid, a type of protein strongly associated with the development of dementia and Alzheimer’s.
Though research is still ongoing, there is enough data to suggest that improving one’s diet can not only improve one’s physical health, but also positively impact one’s psychological well-being. At the Block Center, we recommend a whole food diet that is low in saturated fats and high in fiber, plant-based sources of protein, cold water fish (rich in omega-3 fatty acids), complex carbohydrates, fruits and berries rich in antioxidants, and nuts, seeds and cruciferous vegetables. Reduce, or – better still – eliminate unnatural fats, called trans fats, found abundantly in margarine, hydrogenated oils, as well as many baked goods and convenience foods, simple carbohydrates such as sugar, honey, high fructose corn syrup, concentrated sweeteners, sugary beverages, cookies, cakes, pastries, white bread, crackers and white-flour baked goods. These are high-glycemic foods that cause a sudden rise in blood sugar and ultimately increase inflammation. We also suggest including a green “superfoods” drink, and a core supplement regimen, ideally tailored to your own specific needs.