The World Health Organization defines health as “a state of complete, physical, mental and social well-being.” While there has been more focus on the link between diet and physical health, complete health is not possible without mental health.
Over the years, research has recognized the relationship between the foods consumed by individuals and their impact on the brain and the mind. This is primarily due to the high consumption of highly sweetened, highly processed foods and the increasing prevalence of mental health conditions.
Hence, we need to examine the link between what we eat and what we are, using sugar and caffeine—commonly consumed food items—as examples.
Sugar and Caffeine Consumption
Look on every street; there’s more than one coffee shop. Look at every office; workers need two cups of coffee or more to survive the day. Compared to several decades ago, the consumption of caffeine-containing products has reached an all-time high and is still soaring.
Sugar is not left out, as several foods and beverages, from a little juice pack to one pastry wrap, contain petrifying amounts of sugar.
The increasing consumption of these food substances, although enjoyable and sometimes beneficial to several consumers, has been shown to impact mental health negatively.
Sugar Consumption and Mental Health
Who doesn’t love a little bit of sugar, right? It’s great, provides a quick energy boost, and is pleasurable. But what can be said about regular consumption of sugary food items?
Science suggests a link between the brain and the gut (The gastrointestinal tract in charge of caring for foods consumed). Several studies have named the nervous system regulating the gut’s activities as the body’s “second brain.”
The brain and the gut communicate regularly and affect each other. The Gastrointestinal tract (GIT) contains healthy bacteria that promote the secretion of neurochemicals—serotonin and dopamine, the happy hormones—which are constantly sent to the brain. These hormones control mood and reduce the risk of depression.
The foods we eat fuel the brain, determining brain function and our mood. Consumption of large amounts of sugar promotes the development of “unhealthy bacteria,” which overshadow the effect of healthy bacteria in the body. As a result, brain function is impeded, and health is affected.
Hence, a healthy gut means a healthy brain. An unhealthy gut caused by a harmful diet means an increased risk of depression, mood swings, and reduced cognitive functions.
Caffeine Consumption and Mental Health
Caffeine has several benefits, including providing energy, boosting alertness, and improving mood. These benefits make it one of the most highly consumed food substances, and it is found in several foods and beverages, such as teas, coffees, and energy drinks.
While these benefits are significant, excessive consumption of caffeine is also known to cause adverse health effects, one of which is the negative impact it has on the mind and brain. While it is commonly known that people with established mental issues experience exacerbated effects with increased caffeine intake, the effects are not limited to these people alone.
Caffeine is a stimulant, and thus, it causes headaches, increases anxiety, and also feelings of jitteriness— which can negatively affect a person’s mood and mental well-being.
Also, an average adult needs about 7-9 hours of sleep daily, and a regular caffeine consumer does not get that much sleep due to the stimulating effect of the substance. Such individuals will experience brain fog, mood changes, behavior changes, and depression.
Finding Balance with Consumption
While sugar and caffeine have adverse effects on mental health, they also have their benefits. It is possible to enjoy the benefits of these substances without worrying about their negative impact. One way to achieve this is to consume in moderation.
Moderate consumption of sugars and caffeine-containing substances does not cause significant harm. Hence, here are some tips:
- Choose healthier alternatives (such as homemade fruit juices or herbal teas) to caffeinated beverages.
- Ensure you stay hydrated all day, as it boosts immunity, prevents dehydration, and reduces reliance on caffeinated or sugary drinks.
- Rather than habitually consume caffeine, only drink it when you need a boost for an essential duty.
- Avoid caffeine-containing beverages a few hours before bedtime to prevent insomnia and stress.
- Choose nutrient-dense alternatives to food rather than highly processed foods to promote mental and physical well-being.
Conclusion
The common saying “we are what we eat” does not only apply to the visible aspect of health. Dietary choices also impact the not-so-seen part of health—the health of the brain and mind.
The long-term effects of excessive consumption of sugars and caffeine are implicative of mental health, causing bouts of depression, anxiety, insomnia, and impaired cognition. Reducing the consumption of these food items and finding healthier alternatives will improve gut function and brain health.
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