Nutritional Impact on Mental Health

Oh, to embody the mule
Driven solely by a carrot just within reach
Instead of being a man
Enslaved by the Ruffles at hand’s grasp
―The Man and The Mule, Kenny Bodanis (1971 – )

It’s a relentless struggle for me, even though I’m in good shape. At six feet tall, my weight fluctuates between 178 and 192 pounds, rising and falling like the waves of a potato chip—my weakness.

These figures matter because I’m perpetually conscious of them. My battle often ignites in the evening, on the couch, remote control in hand.

During my childhood, junk food served as a source of comfort when my parents’ turbulent relationship provided little solace. Here I am again, grappling with my impulses. If I give in to my cravings for junk food, guilt and lethargy ensue. Yet if I resist, the mere thought of the delights tucked away in the pantry pounds at my mind like an unsteady hatch during a storm.

The realm of denial

“Comfort foods exist for a reason; they indeed trigger a dopamine response.” Popi Kasvis, a faculty lecturer at McGill University’s School of Human Nutrition in Montreal, specializes in oncology and supportive care, assisting cancer patients in maintaining their appetite when faced with challenges. “I’ve seen patients in distress because their beloved comfort foods no longer bring comfort. It can be incredibly upsetting when they realize certain foods are now off-limits.”

Isn’t that the challenge? How does one reconcile the act of denying oneself something cherished while opting for something less satisfying but healthier? How does one suppress the soul to nurture the body?

The roots of our cravings

Recognizing that nature often regards us as helpless can be enlightening. Our bodies inherently require fat, sugar, and salt for survival, even though our evolutionary development never prepared us for delights like whipped cream or peanut butter cups.

In addition to fending off junk food-induced dopamine floods, we also contend with our empty stomachs, which generate ghrelin, a hormone that intensifies our desire for calorie-dense options. We consume these treats to satiate our cravings, releasing even more pleasure hormones, chaining us in a cycle reminiscent of racehorses drawn to junk food.

A relentless cycle

The unfortunate truth is that consuming those indulgent processed foods often leads to feelings of guilt and shame. Such calorie-rich delights can upset our gut microbiome, potentially resulting in depressive symptoms. Ironically, we may turn to even more unhealthy foods to alleviate these symptoms.

On a brighter note, the reverse holds true as well. Nicholas Fabiano, MD, a resident physician in the psychiatry department at the University of Ottawa, indicates, “Individuals who maintain a nutritious diet, incorporating whole foods like fruits and vegetables, show a lower occurrence of depression and its symptoms.”

Fabiano observes that identifying processed foods is as straightforward as checking ingredient labels. “If you see a list that’s too long to finish reading, it’s likely a processed food.”

My family heritage is rooted in Eastern Europe, perhaps explaining my inclination to eat peculiar pairings like yogurt followed by sauerkraut. Luckily, many of these foods may benefit my mental state.

“Studies have indicated a link between a healthy gut microbiome and decreased instances of depression,” Kasvis adds. “Incorporating probiotic or prebiotic foods and fermented products into one’s diet might positively influence gut health and mood.”