5 Ways In Which Junk Food Can Make You More Stressed

Late-night work, excessive screen time, a fast-paced lifestyle, and an unhealthy diet are all contributing to rising levels of stress — often uninvited and unnoticed. And, we know how stress can cause various health issues. Our expert tells us more.

In today’s fast-paced world, due to irregular work hours, prolonged screen use, and a rushed daily routine, unhealthy eating patterns are on the rise, which quietly increases stress levels often without us even realising it. And, we know how stress can cause various health issues such as obesity, diabetes, heart disease, fatty liver, and mental health issues like depression. In other words, our diet plays an important role in shaping our mental health, points out Mr Ajay Kangralkar, founder of SkyRoots Ventures LLP.

Junk Food Makes You More Stressed, Research Say

A study in Harvard Health Publishing (September 18, 2022), titled, “What you eat directly affects the structure and function of your brain and, ultimately, your mood," states that the fuel that you provide to your brain should be healthy and full of nutrition as unhealthy diet leads to stress.

Another study, this time by the National Institutes of Health (NIH), sheds light on a concerning connection between junk food consumption and mental health issues in adults.

Through a comprehensive review and meta-analysis of existing studies, the researchers found a clear pattern: increased consumption of junk food is significantly associated with a higher risk of developing mental health issues, including anxiety and depression, states Mr Ajay Kangralkar.

This highlights that diet can have an impact not just on physical health, but also on mental well-being.

5 Ways How Junk Food Causes Stress

Consuming junk food, rich in sugars, refined carbohydrates, and unhealthy fats, can disrupt the body's hormonal balance and brain function, leading to increased stress levels. These foods can cause rapid spikes and crashes in blood sugar, triggering mood swings, irritability, and fatigue.

Additionally, they may promote inflammation and alter the gut microbiome, both of which are linked to heightened stress and anxiety. Over time, these physiological changes can impair the brain's ability to regulate mood and stress responses effectively. Mr Ajay Kangralkar lists 5 ways in which junk food causes stress:

1. Blood Sugar Fluctuations

Sugary and carb-heavy foods cause a rapid increase in blood sugar, giving a temporary energy boost. But soon after, the levels crash, leading to fatigue, mood swings, and irritability—classic signs of stress.

2. Hormonal Imbalance

Unhealthy fats and processed ingredients interfere with the production of cortisol (the stress hormone) and serotonin (the happiness hormone). This imbalance makes it harder for the body to manage stress naturally.

3. Inflammation in Body and Brain

Junk food promotes chronic inflammation, which affects the brain's ability to regulate emotions and can contribute to anxiety and depression over time.

4. Gut Health Disruption

Processed food lacks fiber and nutrients essential for a healthy gut microbiome. Since the gut produces a majority of the body's serotonin, poor gut health means poorer mood and higher stress levels.

5. Nutrient Deficiency

Junk food is calorie-dense but nutrient-poor. Lack of essential nutrients like magnesium, omega-3s, and B vitamins weakens the nervous system and leaves the brain less equipped to handle stress.

Include Millet In Your Diet

As mentioned before, a balanced diet can help in supporting the functioning of the brain and reducing stress.

Incorporate nutrient-rich foods like millet-based products like its flour, snacks, porridge, and energy bars. Having a low glycemic index and antioxidants, and packed with fiber, protein, vitamins, and minerals, the grain supports digestion, heart health, and stable blood sugar levels.

"Having the right choice of food, staying hydrated, performing exercises, doing meditation, and yoga, getting ample sleep, and being in a good environment- all come together to help manage stress. Healthy eating should not be a trend, but a commitment to a lifestyle that requires dedication," wraps up Mr Ajay Kangralkar.

PC:Herzindagi