French fries and Dr. Peppers are my weakness. When placed in front of me, I can’t resist a box of hot, freshly made, greasy French fries. Don’t get me started on Dr. Pepper. If I have just one, I end up falling off the wagon and craving more and more for days upon end afterward. It turns, out, there is an increasing amount of science behind the food we eat, the cravings we have and the brain chemistry tied to it all.
Studies are starting to suggest that when we eat processed foods and refined sugars, the same parts of our brains light up as those of heroin users. You heard that correctly…heroin. It makes sense, too. Thousands upon thousands of people struggle every day with weight loss and food-related disorders. Obesity, especially in children, is on the rise at the rate of a speeding freight train. Those without prior knowledge in psychology might simply say “they just need to quit eating so much.” Unfortunately, it’s not that simple. Food addiction is real and is extremely difficult to overcome. Think about it. Food is the one “drug” our bodies cannot live without. We can’t quit eating cold-turkey like we could if we smoked cigarettes.
For many individuals and families, food is also tied to emotional events like births, deaths, celebrations and disasters. I’m from the south and anytime anything happens in my life or the life of a friend, someone is bound to bring a casserole and a homemade pie or two. Food is a beautiful way to show love and care, which is another reason it is so hard for us to keep our eating habits in check.
So what can we do to avoid falling off the food cliff? I try to encourage people (including myself) to follow the 80/20 rule. 80% of what we eat in a meal or in a day should be clean, healthy food. Our plates should always contain color — especially green — in order for our brains to thrive and be the best they can be. 20% of our food can be something we enjoy (and I’m talking about dairy products, whole grain carbs, etc.), while also limiting processed, refined “junk” (i.e. white carbs & sugary treats). Keep in mind when eating processed foods like cookies, chips, candy and breads that the chemicals in these foods are going into our mouths and straight to our brains. In turn, our brains crave more and more of these foods. It’s a never-ending cycle. In a previous post, I discussed mindfulness. Being mindful of our eating habits can save us from a lot of the pitfalls we so desperately try to avoid in our food choices. The other two pieces of the puzzle are one that I struggle with daily: water and exercise. Our bodies are more than 75% water. If we aren’t rehydrating our cells, muscles and blood, they are sputtering along like a car running on empty. I can’t stress enough how much water intake affects our physical and mental health. There is no need to stress the importance of exercising and movement in our daily life. For decades now, we’ve seen countless amounts of research devoted to showing the positive impacts exercise has our on physical, mental and emotional health. You don’t have to become a body builder, either. Go for a walk each day. Run through the sprinkler and climb trees with your kids. Do something to get your body moving and your endorphins up. Your brain and your mood will thank you.
Don’t get me wrong. I am definitely NOT the poster child for physical fitness or the president of the health nut club. Like you, I struggle daily to make good choices for my body. When I don’t, though, I notice a marked difference in my mood, energy level and emotional status. It’s the days that I’m consistently eating clean food, journaling what goes into my mouth, drinking lots of water and getting my steps in that I notice how much better I feel. The same can happen for you. Small changes. One day at a time. You’ll eventually start to notice how much better, stronger and happier you feel. ♥♥♥
Crossroads Mental Health Services 