You Are What You Eat

By: Amber Aamer

Growing up, in every health class, I heard the phrase “You are what you eat.” The statement was usually explained as eating healthy foods provides your body with the nutrients it needs to grow and stay strong. Despite learning that what you eat is important, I did not internalize the true and vital role that food plays in every aspect of our functioning bodies until I was listening to a lecture for my Human Physiology course. These lectures helped me understand the intricate connections between diet and overall mental and physical health 

The human brain, despite its complex nature, is not immune to the effects of dietary choices. Research has shown that consuming a diet high in processed foods, sugars, and saturated fats can lead to chronic inflammation, not only in the body but also in the brain. This inflammatory response in the brain is often referred to as neuroinflammation and is now recognized as a potential factor in the development of mental health disorders.

One of the primary culprits in Western societies is the prevalence of highly processed foods. These foods not only lack essential nutrients but also contribute to an imbalance in the gut microbiome. This disruption in the gut-brain axis, the two-way communication between the gut and the brain, can trigger inflammatory responses in the brain.

Diets rich in saturated fats, commonly found in fast food and convenience meals, have been linked to increased production of pro-inflammatory molecules in the body. These molecules can cross the blood-brain barrier, leading to neuroinflammation. As a result, individuals who consistently consume such foods may find themselves at a higher risk of developing mental health issues.

The consequences of these dietary choices are evident in the rising prevalence of mental health disorders in Western societies. Conditions such as depression, anxiety, and even neurodegenerative diseases like Alzheimer's have been associated with chronic inflammation in the brain. The link between diet and mental health is complex, involving not only the direct impact of nutrients on brain function but also the systemic effects of inflammation on neurotransmitter regulation and overall neural health.

The modern lifestyle in Western societies, characterized by high stress levels, sedentary behaviour, and insufficient sleep, compounds the impact of poor dietary habits on mental well-being. Stress, for instance, triggers the release of cortisol, a stress hormone that can increase inflammation when elevated. The synergy between an unhealthy diet and a stressful lifestyle creates a detrimental cycle that significantly increases the risk of mental health issues.

As someone with PCOS, tracking my diet was an integral component of my well-being. However, implementing a healthy food lifestyle was not something I deemed too important as long as I was staying away from processed foods. Upon consulting with a nutritionist, I learned it is necessary to limit processed foods and to cater the food I eat to my body type. For example, swapping white rice for brown rice and all-purpose flour for wheat flour. Understanding your body and its needs based on your genetics and environment can drastically help with finding the right balance of foods for you. It may take time (and a lot of patience) but the results have led to noticeable changes in my mental, physical, metabolic, and hormonal health. 

"You are what you eat" takes a new level of significance when considering the impact of diet on mental health. The prevalence of unhealthy food choices in Western societies has contributed to an increase in brain inflammation, resulting in increased levels of mental health issues. Recognizing the connection between diet and mental well-being emphasizes the importance of adopting healthier eating habits for the benefit of our physical and mental well-being. 

Citations

Human Physiology I by Professor Jason Brown at the University of Toronto, Scarborough. 

Glossary 

Blood-brain barrier: blood vessels within the central nervous system.

Gut microbiome: the collection of microscopic organisms that live in your digestive tract.

Neuroinflammation: Inflammation within the brain or spine. 

Neurotransmitters: chemicals that allow neurons (nerve cells) to communicate.