Due to their convenience, processed foods have become a staple in many households. Unfortunately, this convenience comes at the expense of our health, a statement that can be backed up by many, many studies and articles, including this one by Sara Berg, MS, and published by the American Medical Association:

https://www.ama-assn.org/delivering-care/public-health/what-doctors-wish-patients-knew-about-ultraprocessed-foods

Our team at A Mind For All Seasons add our voice to those advocating for better options, transparency, and increased knowledge regarding the items on our plates. Although progress is being made, this is a difficult battle.

In a world that is increasingly face-paced, healthy eating is often sidelined for ease and convenience. When we don’t even have to leave our car to go through the drive-thru, or our house by using a fast-food delivery service, why go to the trouble and effort of preparing a meal? When we can open a box and stir together a combination of nonperishable powder being marketed as cheese, or microwave a frozen, congealed product labeled as a dinner, why would we make anything from scratch using whole, fresh ingredients?

The issue doesn’t lie with the easy method of obtaining the food. The main problem is the fact that the detrimental effects of the processed foods offered are significant. Regarding brain health and cognitive function, the impacts of these unhealthy options are damaging.

High levels of sugars, unhealthy fats, and additives found in processed foods negatively affect the brain and overall health. Consuming them regularly has been linked to the decline of cognitive function and leading to issues such as inflammation and oxidative stress on the brain, which is a chemical process that imbalances reactive oxygen and nitrogen species. This is a process of aging and has been shown to contribute to Alzheimer’s and dementia, so the fact that it manifests as a result of consuming processed foods is alarming. To better understand oxidative stress on the brain, check out this article:

https://pmc.ncbi.nlm.nih.gov/articles/PMC5193071/

Consistently eating excessive sugar has a plethora of negative effects. Think about how you feel after eating processed food and large amounts of sugar. Brain function is impaired, and chronic inflammation is the culprit. Insulin and blood sugar spike, resulting not only in a sugar rush and subsequent crash, but insulin resistance in the brain is another factor to consider. When this occurs, the brain’s ability to handle glucose is impeded and a number of health concerns can occur. These can range from cognitive decline, behavioral disorders, obesity, and even neurodegenerative disorders like Alzheimer’s and Parkinson’s disease.

Because processed foods are often full of unhealthy fats, the knowledge of what constitutes healthy fats is crucial. Trans fats and saturated fats are found in processed meats, baked goods, oils, and many other products offered for our convenient consumption. They contribute to inflammation and plaque buildup in the arteries, which reduces blood flow to the brain. Healthy fats, on the other hand, reduce inflammation and support cell membrane integrity. Omega-3 fatty acids found in fish, walnuts, and flaxseeds promote neuroplasticity and help the brain with memory and learning.

Additives found in processed foods include artificial colors, flavors, and preservatives. Why do these harmful ‘ingredients’ get added to our food? We don’t know, they’re unnecessary and offer no nutritional value. In fact, they are harmful to our health. Disrupting the gut microbiome leads to inflammation and impaired brain function. Monosodium glutamate (MSG) and high-fructose corn syrup have been shown to lead to metabolic disorders and cognitive impairment. Checking the labels of the foods we purchase has never been so important.

Corporations are adding these substances to our food in order to make them last longer and promote addiction as the salt, sugar, and fat are carefully manipulated to trigger the brain’s reward system and trick us into feeling good as dopamine is released. It’s no wonder that the American nation is, on average, prone to cravings, overconsumption, obesity, and poor diet choices.

In addition to negatively impacting brain function, mental health and mood disorders are affected by processed foods. Depression and anxiety are linked to consumption of these items, mood swings and emotional instability are exacerbated and impacted by fluctuating blood sugar levels caused by processed foods.

Understanding the detrimental impact of processed foods on the brain can serve as a motivating factor to make changes that can improve cognitive function, mood, and help us feel better overall. The fact that by choosing the ease of processed foods now can lead to deterioration of health in the future deflates their appeal significantly. While the ease and convenience of processed foods can be appealing, finding healthier options doesn’t have to be stressful or inconvenient.

A few tips from us at A Mind For All Seasons when navigating the grocery store would be to focus on making small changes.

Avoiding junk food is important, and the best way to do this is by opting for fresh, whole foods that are unprocessed. By providing the brain with the nutrients it needs and not hindering the brain’s function with additives and preservatives, making healthier choices is worth the effort. This might require some additional planning but knowing what’s on the menu before going to the store can reduce impulse purchases while ensuring you have everything needed to prepare a healthy meal. Cooking at home isn’t just healthier for the brain and body, it’s easier on the budget as well! In fact, in this article by Nicolette Star Maggiolo, RD, LDN, a study showed that, “Americans save around $12 by opting to cook and eat at home [per meal],” and “Annually, it costs over $13,000 more to eat out than it costs to prepare the same amount of food at home.”

https://www.topnutritioncoaching.com/blog/cost-of-eating-out-vs-eating-in

If that’s not motivation to cook at home, we don’t know what is!

By applying a few guidelines like meal planning and incorporating whole, fresh foods, it can become easier to opt for brain-healthier choices that nourish the body and the brain. You’ve got this!

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