Key points:
-The role of additives and toxins within our food
-Defining processed and “ultra-processed foods”
-The impact of good nutrition on physical, mental and brain health
-How nutritional quality can affect mood/behaviour in children and adults
Words such as “natural” and “organic” are often associated with positive health outcomes, which provide an untarnished or authentic perception, provoking positive attitudes towards food. In direct contrast, the words “additives” and “toxins” bestow a sense of contamination that we associate with impurities or harm.
It comes as no surprise then, that foods that contain additives and toxins are generally pretty bad for us. What is surprising, however, is how little we understand about the effect they have on our bodies, often describing them as “treats, permitting us to not only eat them, but regularly indulge on them, causing an array of potentially damaging results. I’d like to try and shed some light on the significance of what we’re eating so that you are able to get back in control of your own health. So let’s get stuck in, shall we?
When you think about it, food is a fairly straightforward cause and effect scenario. Now I’m not talking about outdated sayings like “a moment on the lips is a lifetime on the hips!” but more, “you are what you eat”: basically, what you put into your body will inevitably have some sort of impact on your health. Whether that outcome is physical or mental, positive or negative, really depends on what you’re using to fuel it. The great thing about this: you’re in the driver’s seat. You can literally choose whether to fuel your body with stuff that’s going to help you to think better, move better, or even sleep better to name a few. Now I don’t know about you, but all of those things are probably going to put me in a better mood, so of course food has the ability to alter your mood and behaviour. Simple, right?
So why do we keep consuming foods full of additives and toxins that continue to prevent us from achieving our goals, and that ultimately make us feel worse? Let me try to explain.
Processed foods
You may have heard the word “processed” or, more commonly now “ultra-processed” being thrown around a bit to describe typically energy-dense or “unhealthy” food groups. But what does this actually mean? Essentially the word “processed” is used to encompass any tampering that has happened to food to alter it’s organic state[1]. Processing can not only manipulate the texture and taste of food, but in some cases, modify the nutritional quality of food in such a way that impacts biochemistry and metabolism.[2] As a very basic example, heat used in cooking can reduce the nutritional quality of some foods that we eat.
Now I hear what you’re saying “but how can I not cook my food? I can’t only eat raw food forever!?” And of course you’re right; I mean, the reason we are the humans we are today is because our homo-sapien ancestors discovered fire which reduced the toxicity of some raw foods allowing us to take in a larger variety of nutrients[3] and decreased metabolic stress which increased brain development! Not only that, but cooking helps to make foods taste better and feed multiple mouths, so there’s clearly benefits. However, it’s the combination of accumulative processes, and the extent of which they are used in food preparation that has the potential to cause a problem.
Regular consumption of additives such as saturated fats such as oils as well as salt and sugar found large quantities in deep fat fried, fast food, baked goods and snacks that are designed to increase taste profile and shelf life, pose a threat to our overall wellbeing. What’s more is that ultra-processed foods are becoming increasingly accessible and can be difficult to identify. (For more info about specific additives-check out my article: Additives and preservatives and their impact on sleep in ADD/ADHD children and adults
The World Health Organisation (WHO) describes additives as “[ensuring] processed food remains safe and in good condition throughout its journey from factories or industrial kitchens, to warehouses, shops, and…consumers”[4](Not exactly the embodiment of health).
Now this all pretty understandable when you look at how Westernised lifestyles have created a demand for modified, fast foods, that involve reduced amounts of preparation time to meet the needs of our busy lifestyles. Unfortunately, not only has the nutritional value of this type of food been sacrificed, there is an abundance of research telling us that it can actually be significantly damaging for our health.[5]
This type of food gives us an instant rush, making us feel energised and improving our mood for short periods. This can make it addictive, especially for people who have a reduced uptake of dopamine[6](a well-documented symptom of ADHD/ADD that can lead to neurological challenges such as depression and anxiety). However, alongside a starvation of nutrients that could help with long term uptake and general improvements in overall well-being it is then often followed by a dip in energy that often makes us feel worse. This then creates an incessant need to consume more of it to top up of energy and mood sources-a classic catch 22 situation. Now imagine if you have a neurological profile that creates vulnerability to these sorts of hazards…
So clearly the culture in which we live isn’t doing us any favours, therefore what we need to be more aware of is what we are buying, that ways in which we are processing our foods, and how we may be negatively impacting nutritional quality. Yet, a lot of us lack understanding about which foods are useful in encouraging optimal functionality to help us achieve our individual goals or health objectives. Taking the time to learn this stuff can be time consuming, full of jargon and hard to understand at the best of times, especially for those people that don’t already have some knowledge. So, if you struggle with inattention, this may only add to the challenge.
Physical health
In my previous article (Additives, preservatives and their impact on sleep) I’ve already briefly mentioned some physical effects that toxins and preservatives/additives can have on the body (such sleep regulation and cognitive function, the latter of which I shall explain in more detail), but there are also other side effects of poor dietary intake that can lead to long-term health conditions and, as a result have an impact on our overall mood and behaviour[7].
The lack of vitamins and minerals and electrolytes that these foods contain, means we drastically diminish the volume of essential nutrients that enable our cells and the mechanisms within our body to function correctly.[8]
This includes hormone regulation, energy supply and chemical reactions that have notable roles in promoting good health. Now we know that foods that contain additives and preservatives are often ultra-processed foods, but any foods that contain a high volume of sugar, salt or saturated fat are the leading cause of obesity, heart disease, diabetes and many more health concerns and can even promote diseases such as cancer and dementia.[9] Some of you will already know this, but what you may not know is that the high volume of these ingredients, can trigger a pro-inflammatory response and increase oxidative stress in the body, making the damage harder to undo and further reduce the uptake of some nutrients.
More instantaneous repercussions that follow are sugar crashes which can lead to fatigue and sluggish behaviour, as well as poor body image and self-criticism, which can in-turn, affect our mood and overall behaviour in the form of a reduced social life, and a generally more sedentary lifestyle.
Learn more about sugar crashes in our blog article: The Sugar Rollercoaster
Brain health
Our brains are the regulatory bodies of our emotional and mental wellbeing, and when it comes to giving our brains what they need it’s important to fuel them with the right stuff. The rules are often the same, but to what extent can be different for different individuals and are often based on health complications and/or objectives. Therefore, it’s important to understand what works for you and can be beneficial to tune your diet accordingly. For example, individuals with cognitive impairments could require a more significant uptake of particular nutrients that are challenged and restricted in a diet of foods full of additives and toxins, making them more damaging to people with neurodiversity as they further impact brain functionality. [10].
Delve deeper into deficiencies that are more common in ADHD and autism in our blog article:
Some studies have even shown that higher symptoms of ADHD correlated with a higher consumption of ultra-processed foods, and according to other research, 1/3 of children with ADHD with respond well to a diet that eliminates ultra-processed foods containing artificial colours and preservatives[11][12].
So, what’s the right stuff
Research tells us that a Mediterranean-style diet full of fruit and veg, oily fish rich in essential fatty acids, nuts, seeds, legumes and low in dairy, red meat and snacks and confectionary is the healthiest ay to go for both our mental and physical health. [13]
Delve deeper into this subject in our blog article: What constitutes a healthy diet?
Research also shows that a diet high in omegas found in poly-unsaturated essential fatty acids (PUFAs/good fats) are imperative for brain functionality, which can impact behaviour and mood[13]. Not only do omegas optimise brain development in children, it boosts cognitive performance in adults. Additionally, recognition for its inflammatory properties which help to regulate the nervous system, has made it an essential nutrient for those with neurodevelopmental impairments[14].
There are 2 types of these essential fatty acids: omega 6 and omega 3, and because our bodies don’t produce these on it’s own, the only way to obtain them, is through our diets. Both omegas have their benefits, however, in order to enable omega 3 to do it’s thing, we should ideally be consuming a fairly even amount. Unfortunately, Western diets, high in ultra-processed foods, show an average of 15:1 omega 6 to omega 3 volume in the food we consume, which can be detrimental to the uptake of omega 3 and therefore, cognitive performance and development in adults and children. So not only are we not receiving the nutrients we need, the additives that are within these foods can actually reduce uptake of the good stuff! It seems unsurprising then, that there has been a significant rise in mental health conditions in recent years such as anxiety, and depression.[15] Not ideal.
Aiming to consume a diet rich in antioxidants anti-inflammatory foods that can be found in fruit and veg is key in maintaining our bodies optimal regulation and functionality. The most recent scientific evidence we have clearly shows that those people who eat less fruit and veg are more likely to have cognitive disturbance that can lead to a reduction in mood[16]. Also, these people are more likely to be overweight due to the increased intake of sugar and saturated fats, which, as previously mentioned, can lead to a number of negative long-term and physical health ramifications.
So overall, we need to be consuming a high volume of nutrients to not only allow our bodies to function properly, but for those of us with neuro-diversity, give us the boost we need to help us overcome the challenges we face with vulnerabilities towards a variety of mental health conditions. That’s not to say we should be restrictive of the things we enjoy (that can lead to a whole load of other issues), but everything in moderation, and, if you’re thinking about improving your overall wellbeing, or you’ve noticed that you or someone you care about feels sluggish, fatigued and moody, have a look at your diet and ask yourself if there’s something you can be doing differently. When we say something is a “treat”, let that treat be giving yourself the best chance to feel good in the long-term instead of fighting a losing battle against something you have the power to change.
If you require additional support, contact one of our registered nutritionists for personalised help and advice:
References
[1] Godos J, Bonaccio M, Al-Qahtani WH, Marx W, Lane MM, Leggio GM, Grosso G. Ultra-Processed Food Consumption and Depressive Symptoms in a Mediterranean Cohort. Nutrients. 2023 Jan 18;15(3):504. doi: 10.3390/nu15030504. PMID: 36771211; PMCID: PMC9919031.
[2] Noh J. The Effect of Circadian and Sleep Disruptions on Obesity Risk. J Obes Metab Syndr. 2018 Jun 30;27(2):78-83. doi: 10.7570/jomes.2018.27.2.78. PMID: 31089546; PMCID: PMC6489456.
[3] Marta Palma-Morales, Ana Mateos, Jesús Rodríguez, Rafael A. Casuso, Jesús R. Huertas, Food made us human: Recent genetic variability and its relevance to the current distribution of macronutrients, Nutrition, Volume 101, 2022, 111702, ISSN 0899-9007
[5]Chitwan Lalji, Debayan Pakrashi, Russell Smyth, Can eating five fruit and veg a day really keep the doctor away?, Economic Modelling, Volume 70, 2018, Pages 320-330, ISSN 0264-9993
[6] Gold MS, Blum K, Oscar-Berman M, Braverman ER. Low dopamine function in attention deficit/hyperactivity disorder: should genotyping signify early diagnosis in children? Postgrad Med. 2014 Jan;126(1):153-77. doi: 10.3810/pgm.2014.01.2735. PMID: 24393762; PMCID: PMC4074363.
[7] Chitwan Lalji, Debayan Pakrashi, Russell Smyth, Can eating five fruit and veg a day really keep the doctor away?, Economic Modelling, Volume 70, 2018, Pages 320-330, ISSN 0264-9993,
[8] Chitwan Lalji, Debayan Pakrashi, Russell Smyth, Can eating five fruit and veg a day really keep the doctor away?, Economic Modelling, Volume 70, 2018, Pages 320-330, ISSN 0264-9993,
[9]Godos J, Bonaccio M, Al-Qahtani WH, Marx W, Lane MM, Leggio GM, Grosso G. Ultra-Processed Food Consumption and Depressive Symptoms in a Mediterranean Cohort. Nutrients. 2023 Jan 18;15(3):504. doi: 10.3390/nu15030504. PMID: 36771211; PMCID: PMC9919031.
[10] Adan RAH, van der Beek EM, Buitelaar JK, Cryan JF, Hebebrand J, Higgs S, Schellekens H, Dickson SL. Nutritional psychiatry: Towards improving mental health by what you eat. Eur Neuropsychopharmacol. 2019 Dec;29(12):1321-1332. doi: 10.1016/j.euroneuro.2019.10.011. Epub 2019 Nov 14. PMID: 31735529.
[11] Buka I, Osornio-Vargas A, Clark B., 2011. Food additives, essential nutrients and neurodevelopmental behavioural disorders in children: A brief review. Paediatr Child Health. (7):e54-6. doi: 10.1093/pch/16.7.e54. PMID: 22851902; PMCID: PMC3200397.
[12] Feingold, B., 1985. Why Your Child Is Hyperactive: The bestselling book on how ADHD is caused by artificial food flavours and colours. Random House.
[13] Hall WL. The future for long chain n-3 PUFA in the prevention of coronary heart disease: do we need to target non-fish-eaters? Proc Nutr Soc. 2017 Aug;76(3):408-418. doi: 10.1017/S0029665117000428. Epub 2017 May 16. PMID: 28508737.
[13] Roca M, Kohls E, Gili M, Watkins E, Owens M, Hegerl U, van Grootheest G, Bot M, Cabout M, Brouwer IA, Visser M, Penninx BW; MooDFOOD Prevention Trial Investigators. Prevention of depression through nutritional strategies in high-risk persons: rationale and design of the MooDFOOD prevention trial. BMC Psychiatry. 2016 Jun 8;16:192. doi: 10.1186/s12888-016-0900-z. PMID: 27277946; PMCID: PMC4898322.
[14]DiNicolantonio JJ, O’Keefe JH. The Importance of Marine Omega-3s for Brain Development and the Prevention and Treatment of Behavior, Mood, and Other Brain Disorders. Nutrients. 2020 Aug 4;12(8):2333. doi: 10.3390/nu12082333. PMID: 32759851; PMCID: PMC7468918.
[15] Dimov S, Mundy LK, Bayer JK, Jacka FN, Canterford L, Patton GC. Diet quality and mental health problems in late childhood. Nutr Neurosci. 2021 Jan;24(1):62-70. doi: 10.1080/1028415X.2019.1592288. Epub 2019 Mar 20. PMID: 30890044.
[16] Lassale C, Batty GD, Baghdadli A, Jacka F, Sánchez-Villegas A, Kivimäki M, Akbaraly T. Healthy dietary indices and risk of depressive outcomes: a systematic review and meta-analysis of observational studies. Mol Psychiatry. 2019 Jul;24(7):965-986. doi: 10.1038/s41380-018-0237-8. Epub 2018 Sep 26. Erratum in: Mol Psychiatry. 2019 Jul;24(7):1094. doi: 10.1038/s41380-018-0299-7. Erratum in: Mol Psychiatry. 2021 Jul;26(7):3657. doi: 10.1038/s41380-021-01056-7. PMID: 30254236; PMCID: PMC6755986.