How the Western Diet Affects Mental Health

The typical Western diet—prepackaged foods, refined grains, factory-raised animal products, soda, juices and candy—often contain high amounts of saturated fats, and refined sugar and carbohydrates. While these foods are commonly linked to physical ailments like obesity and diabetes, a study published in the November 2020 edition of Frontiers in Psychology shows a growing link between the Western diet and cognitive impairment and emotional disorders.

The report also states that highly palatable foods common in Western diets may lead to addictive eating behaviors and hypothalamic-pituitary-adrenal dysregulation associated with chronic stress, anxiety and depression.

Meena Malhotra, M.D., founder of Heal n Cure functional medicine clinic, in Glenview, shares insights on the correlation between the Western diet and mental health, along with ways to correct gut imbalances, leading to a healthier brain.

What do you feel is missing from the conversation about the correlation between the Western diet and mental health?

Food and mental health are strongly correlated. We are having a mental health crisis because our eating habits have changed so drastically over the years. Food is what we’re made of. But it’s important to see mental health and body/gut health as one, rather than viewing the brain separately. All neurotransmitters, which are how the brain talks to the rest of the body, are made in the gut—if your gut health is not good, you don’t have balanced neurotransmitters. Imbalanced neurotransmitters cause anxiety, depression, behavioral issues and learning impairment.

What specifically about Western diets affects gut health, and eventually, brain function and behavior?

Too much sugar causes blood sugar fluctuation. When blood sugar drops, that can lead to anxiety. When one gets a panic attack, that can be due to a fluctuation in blood sugar. The answer is not to have more sugar, but rather to keep the blood sugar stable. When you consume proteins and healthy fats, the blood sugar stays stable, which helps decrease anxiety.

The artificial chemicals in processed foods bring the threshold for nerve stimulation down, which easily triggers nerves. Avoiding sugar and keeping carbs down, and keeping good fats up, will help balance the gut.

What foods help keep the neurotransmitter communication system functioning properly?

Protein is the backbone for the body to make neurotransmitters. Serotonin is produced by tryptophan, a naturally occurring amino acid found in eggs, nuts and seeds.

Glutamate is another amino acid that makes neurotransmitters gamma-aminobutyric acid, or GABA, which slows down the brain to produce a calming effect. A healthy balance of a variety of proteins keeps blood sugar stable but also provides the building blocks for the neurotransmitters.

For the body to convert amino acids into neurotransmitters, there needs to be good bacteria in the gut. Good bacteria come from fermented foods rich in probiotics like kimchi, sauerkraut and kombucha. Also, prebiotics, which is fiber not absorbed by the body, include greens, grains like quinoa and brown rice, fruits and vegetables like asparagus and kale. These are also essential for a healthy gut. In addition, the body needs good minerals like chromium, found in whole grains, which keeps blood sugar stable.

Other good fats that help the production of neurotransmitters include fatty fish such as salmon, olives, nuts, avocados, chia seeds and raw cacao, often found in baking cocoa. Dairy products produce inflammation, which causes leaky gut and a leaky blood-brain barrier.

What are some simple swaps that people accustomed to consuming a Western diet can make?

Rather than eating processed food, try to eat food in its most natural form. Eat corn on the cob rather than corn chips or a corn tortilla. Eat an apple rather than drink apple juice.

Foods in their natural form come in nature’s wrapper with just corn husks or skin, with little to no packaging. That reduces waste and helps the planet, too.

Heal n Cure is located at 2420 Ravine Way, Ste. 400, in Glenview. For more information, call 847-686-4444 or visit HealnCure.com.