You've been eating like crap and feeling sad, here is why.

let's dive right into it

Hi friends,

One of the topics I wanted to talk about this week is how the Western diet is filled with ultra-processed foods. So many of the foods and drinks we consume have a lot of added sugar, and it feels like everything is made to be sweeter than it really needs to be. Research has shown that ultra-processed foods, especially foods high in refined sugars, are associated with an increased risk of depression.

With that in mind, I wanted to talk about something called the Dietary Inflammatory Index. This is basically a way of measuring how likely your diet is to contribute to inflammation in the body. Diets with a higher inflammatory potential have been associated with a higher risk of depression.

So where am I getting this information, and what does the data tell us? Studies have shown about a 33% increase in the risk of developing depression among people who consume more inflammatory diets.

What exactly are ultra-processed foods? These can include things like artificially sweetened beverages and highly processed drinks, such as some shakes you might buy from a fast-food restaurant.

The research also suggests that diets high in refined sugars and highly sweetened foods may contribute to worsening depression over time. Other ultra-processed foods commonly found in fast-food diets, including red meat, white bread, and foods high in unhealthy fats, have also been linked to higher rates of depression. In some studies, these dietary patterns were associated with up to a 3.5-fold increase in depression risk. Similarly, sugary beverages were associated with a greater risk of depression as well.

Part of this may be connected to the gut microbiome. Research suggests that inflammation can affect the brain, and obesity has also been linked to the relationship between inflammatory diets and depression.

So what can we do about it? One approach is following a Mediterranean-style diet. This can include foods such as legumes, fish, vegetables, and fruits. These foods tend to have lower inflammatory effects and have been associated with a reduced risk of depression.

Talie Callaos 💚✨
Mental Benefit | Mind. Mood. Movement.