How Food Affects Your Brain

We hear a lot about how eating affects your health and your weight but did you ever wonder how food affects your brain? Let’s take a look at that question.

How Food Affects Your Brain
How Food Affects Your Brain

Our brain is the team leader that keeps our entire body functioning. It facilitates every process that takes place, it coordinates every action that occurs. Now, I don’t know about you but I don’t want anything murking up the driver of my car and, as it turns out, what you eat does affect your driver. A lot.

Just as our cars need regular maintenance to continue to run smoothly, our brains require a steady diet of nutrient-rich food to continue to function at an optimal level. That, of course, comes from eating high-quality food.

Welcome to “Healthy Eating 101: How Food Affects Your Brain”. Please find a seat, class has begun!

How Sugar Affects Health

How Sugar Affects Your Health
How Sugar Affects Your Health

Wait… Is Sugar A Processed Food?

Both refined sugar and high fructose corn syrup are processed from their original form (sugarcane, beets or corn) to become the easy-to-use sweeteners that we’re so familiar with. The problem is not really the processing of these products but the sheer volume at which they are added to our foods.

What are the side effects of eating too much sugar?

High sugar diets lead to an increased risk of type 2 diabetes, which increases the risk of developing Alzheimer’s disease. Studies show that increased glucose levels lead to an increased risk of Alzheimer’s disease even without diabetes being present.

Studies also show the excess consumption of fructose specifically, such as is found in high-fructose corn syrup, leads to an increased risk of dementia.

How much sugar is too much?

The American Heart Association recommends no more than 25 grams (6 teaspoons) for women and 36 grams (9 teaspoons) for men. Unfortunately, the average American consumes a whopping 108 grams (22 teaspoons) every day. That’s almost half a cup of sugar. Wondering how we’re managing to choke down that much sugar every single day? It’s really not that hard.

Traditional Coca-Cola, by their own admission, contains 65 grams of sugar in a 20 oz bottle. 13 teaspoons. With one bottle of Coke, you are well over your daily intake of sugar already and more than halfway to being an “Average American”.

I’m sure it’s no surprise to you that soda (pop, tonic or whatever your regional term for it is) has that much sugar. It’s no secret and many people have given it up completely for this very reason. But in this world of processed foods, you will find sugar in the most unlikely of places.

Pasta sauce, granola bars, instant oatmeal packets, salad dressings and breakfast cereal can all put a serious dent in your daily sugar allotment. Heck, there are some yogurts that can suck up your entire allowance!

Should I cut out sugar completely?

It’s not necessary to cut sugar out completely. Sugar and corn syrup aren’t evil villains who have it in for you. As a matter of fact, they’re here to help. Added sweeteners can enhance or mellow flavors by altering our perception of tastes but keep in mind that a little goes a long way. You can make a difference in your own diet by reading those nutrition labels so you can be aware of how much sugar you’re taking in. It might even cause you to start making your own spaghetti sauce.

The Link Between Serotonin and Depression

The Link Between Serotonin and Depression
The Link Between Serotonin and Depression

Do Processed Foods Lead To Depression?

Processed foods don’t, in and of themselves, cause depression but when we eat them we are not eating the healthy food we need to keep our serotonin at the proper level.

What is Serotonin?

Serotonin is a neurotransmitter that regulates a number of bodily functions, both physical and psychological. Low serotonin levels have been linked to poor memory, low mood, anxiety and aggression.

So How Does Serotonin Affect Depression?

While there is no direct link to low serotonin causing depression, there is a link to those who are already suffering from depression or have a family history of depression. While higher serotonin levels in this group of people don’t dissipate feelings of depression, it does provide a more positive emotional response to those feelings. In other words, they are less likely to take negative action, such as self-harm, in response to what they’re feeling.

What foods increase Serotonin?

Eating foods rich in tryptophan will help to increase serotonin levels but not all these foods will be able to cross the blood-brain barrier and actually help serotonin levels in the brain. Some foods that can pass the barrier are corn, milk and chickpeas which can be especially effective when paired with bright light and exercise.

What Other Foods Improve Brain Function?

Foods That Improve Brain Function
Foods That Improve Brain Function

The antioxidant beta-carotene that’s found in many orange and dark green produce can protect the brain against mental decline. An 18-year study showed that men who took beta-carotene supplements had sharper memory skills and less cognitive decline than their counterparts who were taking a placebo.

Consuming nuts, seeds, fish and certain oils provide omega-3 fatty acids in our diet. These lipids have anti-inflammatory and antioxidant effects that promote healthier brain cells and can lessen the deterioration of the brain.

Curcumin, which is found in turmeric, improves the function of brain neurons, strengthening and protecting them while encouraging their growth. This promotes memory and the ability to cope with mental strain.

The Bottom Line Is This…

The Bottom Line
The Bottom Line

Yes, you can eat a little more of this and a little more of that but the bottom line is this: Eating a whole foods diet is simply good for your mind, body and soul. The evidence shows that sticking to high-quality foods positively affects your brain function and emotional stability.

It’s time to take charge of your food, your health and your life. Your brain will thank you.

All my best,

Cynthia
cynthia@cynthiaeats.com

 

History of Processed Food

We live in a time when easy-to-eat food is everywhere. Did you ever think about how it came to this? Did you ever wonder about the history of processed food?

History of Processed Food
History of Processed Food

We live in a time when easy-to-eat food is everywhere. Yes, every grocery store but also every department store, every dollar store, every gas station.

Heck, you don’t even have to get out of your car.

Did you ever think about how it came to this?  Did you ever wonder about the history of processed foods?

What is the definition of processed foods?

The Definition of Processed Foods
The Definition of Processed Foods

I could go into a long scientific explanation about changing chemical compounds and how that affects your food. The USDA has more than 15 different words to describe all the ways to make that happen. But who wants that?

Not me, for one. I can feel my eyes glazing over just thinking about it.

I’m going to keep it simple. For what we’re talking about today, the definition for processed foods will be any food that has been modified from its original form to make it ready to eat or easier to prepare and/or store.

As a matter of fact, I’m going to define convenience foods the same way. I’m going to lump ‘em all in together and we can use the terms interchangeably.

When did processed food start to appear in our lives?

The Origin of Processed Foods
The Origin of Processed Foods

When did processed food start? Who invented it?

Many minds go to the Industrial Revolution and how it streamlined mass production but I think it’s safe to assume convenience/processed foods have been around since humans have walked the earth.

It’s always been kind of a “thing” to gather food when it’s in season and find a way to preserve it for later use. Think of smoke-drying meat, root cellars, canning fresh produce or burying ice in the spring to keep it for later in the year.

All of that sounds good and actually quite healthy. So just when did processed foods go awry? When did they go afoul of good nutrition?

Modern Day Comforts – The First Convenience Food

Modern Day Convenience
Modern Day Convenience

I’m not pointing fingers but C. A. Swanson & Sons successfully rolled out something they called TV Brand Frozen Dinners in 1957.

While they didn’t invent the concept, the meals were hugely successful and forever changed the landscape of mealtime. They have been considered to be the first convenience food that was widely used in American homes.

There’s some debate as to who, exactly, at the Swanson factory came up with the plan to market these frosty nuggets of ease but I’m willing to let it go. After all, it would be wrong to blame one overachieving employee for starting America’s Health Crisis, right? Like, I AM right, right?

I think it’s no coincidence that the success of these dinners (and other processed foods) coincided with the fact that the number of supermarkets in this country had doubled in the previous decade.

A wide variety of mass-produced, processed food was available in your very own neighborhood. Modern electrical appliances such as stoves and refrigerator/freezer combos were now commonplace and easy to use.

It’s unlikely that the young housewives of the late 50s grew up with such wonderful modern conveniences so you can imagine why they would embrace this shiny new world of easily prepared meals. You can almost hear it, can’t you? “No more chicken plucking for THIS GIRL!!”

Housewives were not the only ones with an eye on the new trends. Manufacturers were quick (and happy I would imagine) to jump on the bandwagon. They were anxious to cash in on this new food craze, to invent and market new lines of food to fill the need, sometimes to ridiculous lengths. Check out a few of their crazy ads here.

What Are The Effects Of Processed Foods?

The Effects of Processed Foods
The Effects of Processed Foods

We are now in the 3rd generation since the fateful introduction of TV dinners. What are the effects of processed foods? What have we learned?

While we are now well aware of the physical effects that processed convenience food causes, I don’t think we take enough time to consider the REAL reason we’re in the mess we’re in. The social aspects of it.

We are, of course, are a product of our upbringing. It’s Complicated. So much so that even we, as individuals, often don’t know why we do the things we do.

There’s one thing that’s certain. Much of what we know (and do) we learned from our parents. And our parents learned from their parents.

Mom grew up eating the Supermarket Food that her mom embraced so enthusiastically. You know, the pre-plucked chickens and store-bought eggs. Maybe the occasional TV dinner when she begged her mom for a treat.

Then Mom raised you and guess what? She had even more exciting and easy-to-make foods available to her. Spaghetti-O’s and Hot Pockets, Hostess Fruit Pies, Kid Cuisine Meals, Campbell’s Chunky Soup and drive-thrus.

Stop. The. Madness.

It’s no wonder, then, that preparing whole foods has become a foreign concept in our culture.

But we’re not doomed! We can take back our lives and consciously decide to make better choices. Just remember to be kind to yourself in the process and keep in mind that the next generation will learn from YOU.

Please feel free to leave a comment below with your thoughts. I look forward to your contributions to this conversation!

 

Cynthia
Cynthia@cynthiaeats.com

 

 

error

Enjoy this blog? Please spread the word :)

Follow by Email
YouTube
YouTube
Pinterest
Pinterest
fb-share-icon
LinkedIn
LinkedIn
Share
Instagram