The average American consumes too few whole grains, fruits and vegetables, and excessive amounts of refined grains, sugar and unhealthy fats, according to the 2010 Dietary Guidelines for Americans. In addition to contributing to physical health risks, such as nutrient deficiencies and obesity, an unhealthy diet can disrupt your emotional wellness. Learning more about these effects may inspire you to make wise dietary decisions. For best results, seek guidance from a registered dietitian.
In a study published in "The American Journal of Psychiatry" in January 2010, the dietary habits of 1,046 women ages 20 to 93 were analyzed. Researchers found that participants who consumed a "traditional" diet, emphasizing vegetables, fruits, fish, meat and whole grains, were less likely to experience depressive disorders than those who ate a "western" diet, rich in refined grains, sugar, fried foods and processed foods. The western eating pattern tends to lack vitamins, minerals, healthy fats and fiber -- nutrients that play an important role in brain function and blood sugar control and, as a result, your moods.
Women who ate the western-style diet in "The American Journal of Psychiatry" study were also more likely to experience anxiety than women who ate mainly whole foods. Although eating habits aren't known to cause anxiety disorders, they can trigger flareups or make your symptoms worse. Anxious moods can also derive from following a restrictive weight loss diet, says the National Eating Disorders Association. Eating too few calories or nutrients can increase your risk of food and weight-related anxiety. Overeating routinely can have similar consequences, particularly if it leads to excessive weight gain. Eating too much or too little, or eating a diet rich in sugary or refined foods, can also interfere with blood sugar control. To avoid these risks, eat primarily complex carbohydrate sources, such as whole grains and legumes, which promote calmness.
Poor Body Image and Self-Esteem
Many psychological professionals see a strong link between self-esteem and nutrition, says Shirley W. Kaplan, a psychologist affiliated with the American Nutrition Association. Unhealthy eating habits hinder brain function and cause reduced self-esteem as a result of foggy thinking, mood swings and confusion. Poor body image is a common byproduct of overeating, particularly when it causes undesirable weight gain. To improve appetite and weight control, brain function and the way you perceive yourself, aim for a balanced, calorie-appropriate diet based on healthy foods.
Dieters are more likely to experience emotional stress than their non-dieting counterparts, according to the National Eating Disorders Association. Eating too few calories or carbohydrates can increase stress because both are necessary for proper brain function and the production of feel-good chemicals, such as serotonin. Overeating is also stressful, particularly when added pounds accumulate. Overeating or eating fatty foods at night can cause heartburn, increasing your risk of poor sleep -- another factor associated with depressive moods, anxiety and stress. If you load up on caffeine and sugar throughout the day to compensate, poor sleep and poor eating becomes an unhealthy cycle that promotes weight gain. Eating balanced meals and snacks throughout the day, and limiting bedtime fare to a small, healthy snack, can help prevent these complications.
Articles For Your Diet
- U.S. Department of Health and Human Services: 2010 Dietary Guidelines for Americans
- The American Journal of Psychiatry; Association of Western and Traditional Diets With Depression and Anxiety in Women
- MayoClinic.com: Coping with Anxiety: Can Diet Make a Difference
- National Eating Disorders Association: Know Dieting: The Risks and When to Stop
- American Nutrition Association: Self-Esteem: The Nutrition Connection
- National Sleep Foundation: Diet, Exercise and Sleep
- sad image by Alexandra Gnatush-Kostenko from Fotolia.com