How Junk Food Worsens Your Depression

Sharon Moore December 11, 2014

You have probably heard about it many times. But is it really true that sugary snacks and other unhealthy foods worsen mental illness?

A follow-up question would be – does science back this up?

Fortunately, yes.

Junk food & Mental Health

Mental health and diet are related. Whilst it is important that we give importance to our emotional health and well-being, most psychologists agree that part of a strong mental health is proper diet. Several studies suggest that people whose diet is rich in fruits, vegetables and fish, were less likely to report being depressed. They also have a lower risk of Parkinson’s and Alzheimer’s diseases.

What about people who consume junk food? A study published in the Journal of Public Health Nutrition found that people who eat a lot of burgers, doughnuts, fried chicken, pizza and other processed foods are 51% more likely to struggle with depression compared to those rarely or never eat such foods. Another research conducted by British researchers suggests the same thing. In this study, they followed over 3,000 middle-aged office workers over the course of five years. They found that people who regularly consume processed meat, chocolates, sweet desserts, fried food, refined cereals and high-fat dairy products.

But in what specific ways do junk food promote depression and other mental illnesses?

Fast food trigger brain inflammation. Sugary and fatty foods are believed to increase cytokine levels in the body. In 2009, researchers from University College London looked at the eating habits of 3486 participants for five years. Their findings showed that high consumption of processed food was associated with an increased risk of depression. It is believed that cytokines (small proteins released by cells) may play a role in the onset of depression as a result of brain swelling.

Fast food eaters are less likely to exercise. A 2011 study reported in the Annual Review of Sociology suggests that fast food eaters are less likely to engage in depression fighting activities like physical activity and exercise. Junk food often contains high amounts of sugar, which affect your energy levels. People who eat junk food tend to have a sugar crash or a sudden increase and decrease in their sugar levels, resulting to symptoms of lethargy and fatigue.

Junk food could also be addictive. Addiction is a serious mental health problem that really takes a toll on a person’s life. Some scientists believe that fast food may be addictive in a way, and qualifies junk food as a form of substance dependence. Research from the Harvard Medical School found that cutting down on the number of calories consumed should be easy, yet most dieters continue to overeat. MRI scans revealed intense activation of the nucleus accumbens, a critical brain area in the dopaminergic, mesolimbic system that mediates pleasure eating, reward and craving.

It affects social interaction.

Several studies have found that people who are identified as normally “happy” tend to experience social disconnection, coupled with feelings of loneliness and isolation, after eating junk food. Researchers theorise that it may have something to do with how saturated fats interact with heightened amygdala activity.

Eating to Reduce Depression

Just as eating can promote depression, it can also reduce the risk of this mental illness, and many others. There are foods that bring real, long-lasting comfort when we are at risk of, or struggling with, stress or depression. For instance, foods that are rich in magnesium like almonds, avocados, sunflower seeds, quinoa, oats, brown rice and amaranth help improve mood and energy by producing and supporting the brain chemical serotonin. Whereas those rich in omega-3 fatty acids, like salmon and tuna, walnuts, hemp and chia seeds have been linked to lower risk of depression.

By selecting meals and snacks that contain a balance of several beneficial nutritive elements, you can protect yourself from this debilitating illness.