cause and effect essay unhealthy diet

Dangers of Dieting: Why Dieting Can Be Harmful

Posted on February 8, 2024 March 25, 2024

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BY: Anna Guerdjikova, PhD, LISW, CCRC, Lindner Center of HOPE, Director of Administrative Services, Harold C. Schott Foundation Eating Disorders Program University of Cincinnati, Department of Psychiatry, Research Assistant Professor

An estimated 45 million Americans diet each year and spend $33 billion annually on weight loss products. WebMD lists over 100 different diets, starting with the African Mango diet, moving on to the South Beach and Mediterranean diets and ending up with the Zone. Most diets, regardless of their particular nature, result in short-term weight loss that is not sustainable. Weight cycling or recurrent weight loss through dieting and subsequent weight gain (yo-yo effect) can be harmful for mental and physical health for both healthy weight and overweight individuals. Furthermore, weight fluctuations have been related to increased risk of development of cardiovascular disease, Type 2 diabetes, and high blood pressure.

What is Dieting

The word “diet” originates from the Greek word “ diaita”, literally meaning “manner of living”. In the contemporary language, dieting is synonymous with a quick fix solution for an overwhelming obesity epidemic. Dieting implies restriction, limitation of pleasurable foods and drinks, and despite of having no benefits, the omnipresent dieting mentality remains to be the norm.

Most diets fail most of the time. Repeated diet failure is a negative predictor for successful long term weight loss. Chronic dieters consistently report guilt and self-blame, irritability, anxiety and depression, difficulty concentrating and fatigue. Their self-esteem is decreased by continuous feelings of failure related to “messing my diet up again”, leading to feelings of lack of control over one’s food choices and further … life in general. Dieting can be particularly problematic in adolescents and it remains a major precursor to disordered eating, with moderate dieters being five times more likely to develop an eating disorder than those who do not diet at all.

Diets imply restriction. Psychologically, dietary restraint can lead to greater reactivity to food cues, increased cravings and disinhibition, and overeating and binge eating. Biologically, dieting can lead to unhealthy changes in body composition, hormonal changes, reduced bone density, menstrual disturbances, and lower resting energy expenditure.

The Potential Harmful Effects of Dieting

Aggressive dieting lowers the base metabolic rate, meaning one burns less energy when resting, resulting in significantly lower daily needs in order to sustain achieved weight after the diet is over. Returning to normalized eating habits at this lower base metabolic rate results in commonly seen post dieting weight gain. Biologically, dieting is perceived as harmful and physiology readjusts trying to get back to initial weight even after years since the initial rapid weight loss. Recent data examining 14 participants in the “Biggest Loser” contest showed they lost on average 128 pounds and their baseline resting metabolic rates dropped from 2,607 +/-649 kilocalories/ day to 1,996 +/- 358 kcal/day at the end of the 30 weeks contest. Those that lost the most weight saw the biggest drops in their metabolic rate. Six years after the show, only one of the 14 contestants weighed less than they did after the competition; five contestants regained almost all of or more than the weight they lost, but despite the weight gain, their metabolic rates stayed low, with a mean of 1,903 +/- 466 kcal/day. Proportional to their individual weights the contestants were burning a mean of ~500 fewer kilocalories a day than would be expected of people their sizes leading to steady weight gain over the years. Metabolic adaptation related to rapid weight loss thus persisted over time suggesting a proportional, but incomplete, response to contemporaneous efforts to reduce body weight from its defined “set point”.

Dieting emphasizes food as “good” or “bad”, as a reward or punishment, and increases food obsessions. It does not teach healthy eating habits and rarely focuses on the nutritional value of foods and the benefit of regulated eating. Unsatisfied hunger increases mood swings and risk of overeating. Restricting food, despite drinking enough fluids, can leads to dehydration and further complications, like constipation. Dieting and chronic hunger tend to exacerbate dysfunctional behaviors like smoking cigarettes or drinking alcohol.

Complex entities like health and wellness cannot be reduced to the one isolated number of what we weigh or to what body mass index (BMI) is. Purpose and worth cannot be measured in weight. Dieting mentality tempts us into “If I am thin- I will be happy” or “If I am not thin-I am a failure” way of thinking but only provides a short term fictitious solution with long term harmful physical and mental consequences. Focusing on sustainable long term strategies for implementing regulated eating habits with a variety of food choices without unnecessary restrictions will make a comprehensive diet and maintaining healthy weight a true part of our “manner of living”.

Reference: Obesity (Silver Spring). 2016 May ;Persistent metabolic adaptation 6 years after “The Biggest Loser” competition.; Fothergill E , Guo J , Howard L , Kerns JC , Knuth ND , Brychta R , Chen KY , Skarulis MC , Walter M , Walter PJ , Hall KD .

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Essay on Unhealthy Lifestyle

Students are often asked to write an essay on Unhealthy Lifestyle in their schools and colleges. And if you’re also looking for the same, we have created 100-word, 250-word, and 500-word essays on the topic.

Let’s take a look…

100 Words Essay on Unhealthy Lifestyle

Introduction.

An unhealthy lifestyle is a way of living that increases the risk of being seriously ill or dying early. It includes habits like eating junk food, not exercising, and smoking.

Effects of Unhealthy Lifestyle

An unhealthy lifestyle can lead to obesity, heart disease, and diabetes. It can also affect mental health, causing stress and depression.

Preventing an unhealthy lifestyle involves eating a balanced diet, exercising regularly, avoiding smoking, and getting enough sleep. It’s important to start these habits early in life.

In conclusion, an unhealthy lifestyle can have serious consequences. However, it is never too late to start living healthily.

250 Words Essay on Unhealthy Lifestyle

The perils of sedentary living.

Prolonged inactivity, a hallmark of modern life, is linked to various health issues. The advent of technology has led to an increase in sedentary jobs, which promotes obesity and related illnesses such as diabetes and cardiovascular diseases.

Implications of Poor Diet

The Western diet, high in processed foods and low in fruits and vegetables, is another significant contributor to health problems. It leads to nutrient deficiencies, obesity, and diseases like hypertension and cancer.

Stress and Sleep Deprivation

Stress, a common byproduct of our high-paced lives, can lead to mental health issues like depression and anxiety. Lack of sleep, often overlooked, can exacerbate these issues and also contribute to physical ailments like heart disease.

An unhealthy lifestyle poses a serious threat to individual and public health. It’s crucial to promote and adopt healthier habits, such as regular physical activity, a balanced diet, stress management, and adequate sleep. By doing so, we can improve our quality of life and prevent the onset of chronic diseases.

500 Words Essay on Unhealthy Lifestyle

An unhealthy lifestyle is one of the principal causes of many diseases and conditions that afflict humanity today. It is a global problem, transcending geographical boundaries, age, and socioeconomic classes. This essay aims to explore the concept of an unhealthy lifestyle, its causes, consequences, and possible solutions.

Understanding Unhealthy Lifestyle

The causes of an unhealthy lifestyle are multifaceted. Society’s fast-paced nature often leads individuals to prioritize convenience over health. Fast food, for example, is quick and easy but lacks the nutritional value of home-cooked meals. Similarly, technology has rendered many tasks sedentary, reducing physical activity levels.

Psychological factors also play a significant role. Stress, anxiety, and depression can lead to unhealthy coping mechanisms such as overeating, smoking, or excessive alcohol consumption. Furthermore, societal pressure and media influence can distort perceptions of body image, leading to unhealthy dieting practices.

Consequences of an Unhealthy Lifestyle

Mentally, an unhealthy lifestyle can lead to conditions like depression, anxiety, and low self-esteem. The link between physical health and mental health is well-established, with each influencing the other in a cyclical relationship.

Possible Solutions

Addressing unhealthy lifestyles requires a comprehensive approach. Education is a critical first step. Individuals need to understand the importance of a balanced diet, regular exercise, adequate sleep, and the dangers of substance abuse. Schools, workplaces, and community centers can play a pivotal role in disseminating this information.

Lastly, mental health support is vital. Providing resources for stress management, counseling services, and promoting a culture of openness about mental health can help individuals make healthier lifestyle choices.

In conclusion, an unhealthy lifestyle is a pressing issue with severe physical and mental health implications. It stems from a complex interplay of societal, technological, and psychological factors. Addressing it necessitates a multi-pronged approach involving education, policy changes, and mental health support. As we advance into the future, it is crucial that we prioritize health and well-being, recognizing that they are the foundations of a prosperous society.

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How Unhealthy Foods Affect the Body

Eating unhealthy foods on a regular basis may contribute to health problems. Studies continue to show the negative effects of many common unhealthy food products. For optimal health and wellness, eat a balanced diet with plenty of fruits, vegetables and whole grains -- and save the empty calories for occasional treats.

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In addition to other causes such as inactivity and medical problems, obesity is also related to an unhealthy diet. Because you must burn more calories than you consume, a high-calorie diet combined with physical inactivity will most likely result in excessive weight gain. Foods that contain large amounts of trans fats, saturated fat and sugar all contribute to increased chances of obesity. For maximum health benefit, always eat breakfast and avoid skipping meals throughout the day to help regulate your metabolism and avoid unhealthy snacking.

Heart Health

The quality of your diet has a significant impact on your cardiovascular health. Salt and fatty foods can be particularly detrimental when consumed in excessive quantities on a regular basis. For maximum heart health, Medline Plus recommends limiting salt intake to 2,400 mg each day. Other unhealthy foods to avoid include soda, butter, high-fat meats, organ meats and fried foods. Use skinless poultry whenever possible. Avoid eating more than three to four egg yolks per week, and always choose low or non-fat dairy products.

Disease Prevention

Eating unhealthy foods also contributes to increased susceptibility to illness and chronic disease. Not only does a healthy diet help prevent heart disease, but it may also aid in the prevention of type 2 diabetes, osteoporosis and even cancer. An unhealthy diet may also cause nutrient deficiencies, which are particularly common in those who do not meet daily calorie requirements. According to the World Health Organization the most threatening nutrient deficiencies are iron deficiency anemia, vitamin A deficiency and iodine deficiency disorders.

Mental Health

As noted by HelpGuide.org, diet plays a crucial role in mental health. Eating too much junk food may aggravate symptoms of mental illnesses such as depression and anxiety. Sugary foods and refined carbohydrates are particularly harmful, since they result in a rapid increase in blood sugar. Potatoes, brown rice, oatmeal and other complex carbohydrates are wiser choices. According to MayoClinic.com, unhealthy food choices and diet habits may also increase your chances of developing mental diseases like Alzheimer's later in life.

• World Health Organization: Diet
• Medline Plus: Heart Disease and Diet
• World Health Organization: Micronutrients
• HelpGuide.org: Dealing with Depression: Self-Help and Coping Tips

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Cause And Effect Essay Guide

Cause And Effect Essay Examples

Best Cause and Effect Essay Examples To Get Inspiration + Simple Tips

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How To Write A Cause and Effect Essay - Outline & Examples

230+ Cause and Effect Essay Topics to Boost Your Academic Writing

How to Create a Cause and Effect Outline - An Easy Guide

You need to write a cause and effect essay for your assignment. Well, where should you start?

Establishing a relationship between causes and effects is no simple task. You need to ensure logical connections between variables with credible evidence.

However, don't get overwhelmed by the sound of it. You can start by reading some great cause and effect essay examples. 

In this blog, you can read cause and effect essays to get inspiration and learn how to write them. With these resources, you'll be able to start writing an awesome cause and effect paper.

Let’s dive in!

• 1. What is a Cause and Effect Essay?
• 2. Cause and Effect Essay Examples for Students
• 3. Free Cause and Effect Essay Samples
• 4. Cause and Effect Essay Topics
• 5. Tips For Writing a Good Cause and Effect Essay

What is a Cause and Effect Essay?

A cause and effect essay explores why things happen (causes) and what happens as a result (effects). This type of essay aims to uncover the connections between events, actions, or phenomena. It helps readers understand the reasons behind certain outcomes.

In a cause and effect essay, you typically:

• Identify the Cause: Explain the event or action that initiates a chain of events. This is the "cause."
• Discuss the Effect: Describe the consequences or outcomes resulting from the cause.
• Analyze the Relationship: Clarify how the cause leads to the effect, showing the cause-and-effect link.

Cause and effect essays are common in various academic disciplines. For instance, studies in sciences, history, and the social sciences rely on essential cause and effect questions. For instance, "what are the effects of climate change?", or "what are the causes of poverty?"

Now that you know what a cause and effect is, let’s read some examples.

Cause and Effect Essay Examples for Students

Here is an example of a well-written cause and effect essay on social media. Let’s analyze it in parts to learn why it is good and how you can write an effective essay yourself. 

The essay begins with a compelling hook that grabs the reader's attention. It presents a brief overview of the topic clearly and concisely. The introduction covers the issue and ends with a strong thesis statement , stating the essay's main argument – that excessive use of social media can negatively impact mental health.

The first body paragraph sets the stage by discussing the first cause - excessive social media use. It provides data and statistics to support the claim, which makes the argument more compelling. The analysis highlights the addictive nature of social media and its impact on users. This clear and evidence-based explanation prepares the reader for the cause-and-effect relationship to be discussed.

The second body paragraph effectively explores the effect of excessive social media use, which is increased anxiety and depression. It provides a clear cause-and-effect relationship, with studies backing the claims. The paragraph is well-structured and uses relatable examples, making the argument more persuasive. 

The third body paragraph effectively introduces the second cause, which is social comparison and FOMO. It explains the concept clearly and provides relatable examples. It points out the relevance of this cause in the context of social media's impact on mental health, preparing the reader for the subsequent effect to be discussed.

The fourth body paragraph effectively explores the second effect of social comparison and FOMO, which is isolation and decreased self-esteem. It provides real-world consequences and uses relatable examples. 

The conclusion effectively summarizes the key points discussed in the essay. It restates the thesis statement and offers practical solutions, demonstrating a well-rounded understanding of the topic. The analysis emphasizes the significance of the conclusion in leaving the reader with a call to action or reflection on the essay's central theme.

This essay follows this clear cause and effect essay structure to convey the message effectively:

Read our cause and effect essay outline blog to learn more about how to structure your cause and effect essay effectively.

Free Cause and Effect Essay Samples

The analysis of the essay above is a good start to understanding how the paragraphs in a cause and effect essay are structured. You can read and analyze more examples below to improve your understanding.

Cause and Effect Essay Elementary School

Cause and Effect Essay For College Students

Short Cause and Effect Essay Sample

Cause and Effect Essay Example for High School

Cause And Effect Essay IELTS

Bullying Cause and Effect Essay Example

Cause and Effect Essay Smoking

Cause and Effect Essay Topics

Wondering which topic to write your essay on? Here is a list of cause and effect essay topic ideas to help you out.

• The Effects of Social Media on Real Social Networks
• The Causes And Effects of Cyberbullying
• The Causes And Effects of Global Warming
• The Causes And Effects of WW2
• The Causes And Effects of Racism
• The Causes And Effects of Homelessness
• The Causes and Effects of Parental Divorce on Children.
• The Causes and Effects of Drug Addiction
• The Impact of Technology on Education
• The Causes and Consequences of Income Inequality

Need more topics? Check out our list of 150+ cause and effect essay topics to get more interesting ideas.

Tips For Writing a Good Cause and Effect Essay

Reading and following the examples above can help you write a good essay. However, you can make your essay even better by following these tips.

• Choose a Clear and Manageable Topic: Select a topic that you can explore thoroughly within the essay's word limit. A narrowly defined topic will make it easier to establish cause-and-effect relationships.
• Research and Gather Evidence: Gather relevant data, statistics, examples, and expert opinions to support your arguments. Strong evidence enhances the credibility of your essay.
• Outline Your Essay: Create a structured outline that outlines the introduction, body paragraphs, and conclusion. This will provide a clear roadmap for your essay and help you present causes and effects clearly and coherently.
• Transitional Phrases: Use transitional words and phrases like "because," "due to," "as a result," "consequently," and "therefore" to connect causes and effects within your sentences and paragraphs.
• Support Each Point: Dedicate a separate paragraph to each cause and effect. Provide in-depth explanations, examples, and evidence for each point.
• Proofread and Edit: After completing the initial draft, carefully proofread your essay for grammar, punctuation, and spelling errors. Additionally, review the content for clarity, coherence, and flow.
• Peer Review: Seek feedback from a peer or someone familiar with the topic to gain an outside perspective. They can help identify any areas that need improvement.
• Stay Focused: Avoid going off-topic or including irrelevant information. Stick to the causes and effects you've outlined in your thesis statement.
• Revise as Needed: Don't hesitate to make revisions and improvements as needed. The process of revising and refining your essay is essential for producing a high-quality final product. 

To Sum Up , 

Cause and effect essays are important for comprehending the intricate relationships that shape our world. With the help of the examples and tips above, you can confidently get started on your essay. 

If you still need further help, you can hire a professional writer to help you out. At MyPerfectWords.com , we’ve got experienced and qualified essay writers who can help you write an excellent essay on any topic and for all academic levels.

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The link between food and mental health

New research connects nutrition and mental illness, though more rigorous research is needed

By Rebecca A. Clay

September 2017, Vol 48, No. 8

Print version: page 26

• Mental Health

Can nutrition affect your mental health? A growing research literature suggests the answer could be yes.

Western-style dietary habits, in particular, come under special scrutiny in much of this research. A meta-analysis including studies from 10 countries, conducted by researchers at Linyi People's Hospital in Shandong, China, suggests that dietary patterns may contribute to depression ( Psychiatry Research , Vol. 253, 2017), for example. Dietary patterns are also related to hippocampal volume in older adults, according to a study led by Felice Jacka, PhD, director of the Food and Mood Centre at Deakin University in Australia ( BMC Medicine , Vol. 13, No. 215, 2015).

And in a new study of 120 children and adolescents, consuming fast food, sugar and soft drinks was associated with a higher prevalence of diagnosed attention-deficit/hyperactivity disorder (ADHD) ( Pediatrics , Vol. 139, No. 2, 2017). Led by Maria Izquierdo-Pulido, PharmD, PhD, of the University of Barcelona's department of nutrition, food science and gastronomy, the study also found that children who ate fewer vegetables, fruit, fatty fish and other foods associated with the Mediterranean diet were more likely to have ADHD symptoms, even after accounting for potential confounders. While these associations don't prove causality, the authors note, they suggest that diet could play a role in ADHD's development through as yet unknown mechanisms.

And small dietary changes can make a big difference. In another study led by Jacka, 67 depressed adults were randomly assigned to seven individual nutritional consulting sessions with a dietician or seven social support sessions over 12 weeks. The dietician helped participants make adjustments to their diets, such as eating less junk food and more ­nutrient-rich foods such as produce, fish and legumes. While just 8 percent of the control group achieved remission, almost a third of the dietary intervention group did ( BMC Medicine , Vol. 15, No. 23, 2017).

Such studies are part of the growing evidence base within nutritional psychology, the study of the role that nutrition—whether dietary patterns, broad-based multinutrient supplements or specific vitamins, minerals or other nutrients—plays in the etiology of mental health problems as well as their treatment. Although much of the research is still limited to single-case studies and observational studies—with researchers themselves calling for more rigorous, more expansive research designs and larger, more diverse research samples—it offers tantalizing hints at the potential for new prevention strategies and treatments for people with a wide range of psychological problems.

A growing body of research

In the 1990s, when experimental psychologist Bonnie J. Kaplan, PhD, first heard people claiming they could treat ADHD with a multinutrient compound, she was dismissive. Then she saw preliminary data showing improvements in children with ADHD who had received the supplement. She changed her mind and her research focus, becoming a pioneer in the emerging field of nutritional psychology.

One of the broad-based formulas that Kaplan—now a professor emerita at the University of Calgary's Cumming School of Medicine—and many others study was originally developed by a father seeking to cure his family's mental health problems without the side effects of psychotropic medications. A mix of vitamins, minerals and amino acids, the supplement aims to address deficiencies in the nutrients required for optimal brain functioning.

The family's story and that early research convinced Kaplan to open her mind and subject the compound to scientific inquiry. Since then, in several small studies, she has found promising evidence for its use in such diverse areas as improving emotional control after a traumatic brain injury ( Annals of Psychiatry and Mental Health , Vol. 4, No. 5, 2016), treating emotional and behavioral problems in children ( Journal of Medical Case Reports , Vol. 9, No. 240, 2015) and minimizing distress after a natural disaster ( Psychiatry Research , Vol. 228, No. 3, 2015).

According to Kaplan, one overall finding in studies on the impact of broad-spectrum micronutrients is that people improve their functioning across the board, not just in target areas such as ADHD symptoms.

In one randomized controlled trial, for instance, Julia J. Rucklidge, PhD, a professor of clinical psychology at the University of Canterbury in New Zealand, and colleagues assigned 80 adults with ADHD to receive either a broad-based micronutrient formula or a placebo.

After eight weeks, participants in the intervention group and their spouses rated their ADHD symptoms as having decreased more than the placebo group, although ­clinicians saw no significant group difference in ADHD symptoms ( British Journal of Psychiatry , Vol. 204, No. 4, 2014).

However, on ratings of global functioning, the clinicians indicated that about half of the intervention group had improved, as compared with only a quarter of the placebo group. And those in the intervention arm who were moderately or severely depressed at baseline had a bigger change in mood than those in the placebo arm. "As disappointing as it is not to get significant group differences across the board on all the ADHD measures, what's relevant at the end of the day is that your impairment is reduced and you're functioning better," says Rucklidge.

A look at omega-3

Other psychologists are exploring the role of omega-3 fatty acids. Thanks to its anti-inflammatory properties and effects on dopamine and serotonin transmission, omega-3 has a role in brain development and functioning, with deficiencies linked to mental health problems, says Mary A. Fristad, PhD, of the Ohio State University Wexner Medical Center.

Fristad is studying the use of omega-3 in conjunction with an evidence-based intervention she developed, called psychoeducational psychotherapy. In a pilot randomized controlled trial funded by the National Institute of Mental Health, Fristad and colleagues assigned 72 depressed 7- to 14-year-olds to receive 12 weeks of omega-3 alone, omega-3 plus psychotherapy, psychotherapy plus placebo or just a placebo.

Seventy-seven percent of those who received psychotherapy and omega-3 achieved remission, compared with 56 percent of those who received a placebo. While children in all four groups showed improvement during the study, children whose mothers had histories of depression and children who had become depressed with fewer social stressors fared better with any of the active treatments than with the placebo ( Journal of Clinical Child & Adolescent ­Psychology , Online, 2016).

"What we demonstrated was that children with what appears to be endogenous, versus situational, depression required an active treatment," says ­Fristad. "Psychotherapy worked; omega-3 worked; their combination worked the best."

In another NIMH-funded examination of the same sample, Fristad and colleagues looked at the intervention's effect on ­co-occurring behavioral problems. The children who received omega-3, whether on its own or in conjunction with psychotherapy, saw significant improvements in hyperactivity and impulsivity compared with those who received placebos on their own or with psychotherapy, as well as smaller improvements in inattention, disruptive behavior and overall behavior problems ( Journal of Abnormal Child Psychology , Vol. 45, No. 5, 2016).

Now, Fristad hopes to continue the research with larger sample sizes. "We really need more science wrapped around this," she says. 

To watch a TEDx talk on the role of nutrition and mental health given by clinical psychologist Julia Rucklidge, PhD, go to YouTube and search for "Julia Rucklidge."

For more information

• Center for Nutritional Psychology. The center offers an online certificate program in nutritional psychology through John F. Kennedy University. www.nutritional-psychology.org
• International Society for Nutritional Psychiatry Research. The society aims to expand the field of nutritional psychiatry and share knowledge; its first major international meeting took place July 30–Aug. 2 in Bethesda, Maryland; see www.isnpr2017.org/program for details.
• Clinical Psychological Science Special Section on Nutrition and Mental Health. This special issue showcases research that explores nutrition's impact on such conditions as obsessive-compulsive disorder, insomnia and depression. http://journals.sagepub.com/toc/cpxa/4/6
• Food & Mood Centre. Led by Australia's Deakin University, this multidisciplinary team focuses on nutritional psychiatry research. www.foodandmoodcentre.com.au

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Food and mood: how do diet and nutrition affect mental wellbeing?

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• Food and mood: how do diet and nutrition affect mental wellbeing? - November 09, 2020
• Joseph Firth , research fellow 1 2 ,
• James E Gangwisch , assistant professor 3 4 ,
• Alessandra Borsini , researcher 5 ,
• Robyn E Wootton , researcher 6 7 8 ,
• Emeran A Mayer , professor 9 10
• 1 Division of Psychology and Mental Health, Faculty of Biology, Medicine and Health, Oxford Road, University of Manchester, Manchester M13 9PL, UK
• 2 NICM Health Research Institute, Western Sydney University, Westmead, Australia
• 3 Department of Psychiatry, Columbia University Vagelos College of Physicians and Surgeons, New York, USA
• 4 New York State Psychiatric Institute, New York, NY, USA
• 5 Section of Stress, Psychiatry and Immunology Laboratory, Institute of Psychiatry, Psychology and Neuroscience, Department of Psychological Medicine, King’s College London, London, UK
• 6 School of Psychological Science, University of Bristol, Bristol, UK
• 7 MRC Integrative Epidemiology Unit, Oakfield House, Bristol, UK
• 8 NIHR Biomedical Research Centre, University Hospitals Bristol NHS Foundation Trust and University of Bristol, Bristol, UK
• 9 G Oppenheimer Center for Neurobiology of Stress and Resilience, UCLA Vatche and Tamar Manoukian Division of Digestive Diseases, UCLA, Los Angeles, CA, USA
• 10 UCLA Microbiome Center, David Geffen School of Medicine, UCLA, Los Angeles, CA, USA
• Correspondence to: J Firth joseph.firth{at}manchester.ac.uk

Poor nutrition may be a causal factor in the experience of low mood, and improving diet may help to protect not only the physical health but also the mental health of the population, say Joseph Firth and colleagues

Key messages

Healthy eating patterns, such as the Mediterranean diet, are associated with better mental health than “unhealthy” eating patterns, such as the Western diet

The effects of certain foods or dietary patterns on glycaemia, immune activation, and the gut microbiome may play a role in the relationships between food and mood

More research is needed to understand the mechanisms that link food and mental wellbeing and determine how and when nutrition can be used to improve mental health

Depression and anxiety are the most common mental health conditions worldwide, making them a leading cause of disability. 1 Even beyond diagnosed conditions, subclinical symptoms of depression and anxiety affect the wellbeing and functioning of a large proportion of the population. 2 Therefore, new approaches to managing both clinically diagnosed and subclinical depression and anxiety are needed.

In recent years, the relationships between nutrition and mental health have gained considerable interest. Indeed, epidemiological research has observed that adherence to healthy or Mediterranean dietary patterns—high consumption of fruits, vegetables, nuts, and legumes; moderate consumption of poultry, eggs, and dairy products; and only occasional consumption of red meat—is associated with a reduced risk of depression. 3 However, the nature of these relations is complicated by the clear potential for reverse causality between diet and mental health ( fig 1 ). For example, alterations in food choices or preferences in response to our temporary psychological state—such as “comfort foods” in times of low mood, or changes in appetite from stress—are common human experiences. In addition, relationships between nutrition and longstanding mental illness are compounded by barriers to maintaining a healthy diet. These barriers disproportionality affect people with mental illness and include the financial and environmental determinants of health, and even the appetite inducing effects of psychiatric medications. 4

Hypothesised relationship between diet, physical health, and mental health. The dashed line is the focus of this article.

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While acknowledging the complex, multidirectional nature of the relationships between diet and mental health ( fig 1 ), in this article we focus on the ways in which certain foods and dietary patterns could affect mental health.

Mood and carbohydrates

Consumption of highly refined carbohydrates can increase the risk of obesity and diabetes. 5 Glycaemic index is a relative ranking of carbohydrate in foods according to the speed at which they are digested, absorbed, metabolised, and ultimately affect blood glucose and insulin levels. As well as the physical health risks, diets with a high glycaemic index and load (eg, diets containing high amounts of refined carbohydrates and sugars) may also have a detrimental effect on psychological wellbeing; data from longitudinal research show an association between progressively higher dietary glycaemic index and the incidence of depressive symptoms. 6 Clinical studies have also shown potential causal effects of refined carbohydrates on mood; experimental exposure to diets with a high glycaemic load in controlled settings increases depressive symptoms in healthy volunteers, with a moderately large effect. 7

Although mood itself can affect our food choices, plausible mechanisms exist by which high consumption of processed carbohydrates could increase the risk of depression and anxiety—for example, through repeated and rapid increases and decreases in blood glucose. Measures of glycaemic index and glycaemic load can be used to estimate glycaemia and insulin demand in healthy individuals after eating. 8 Thus, high dietary glycaemic load, and the resultant compensatory responses, could lower plasma glucose to concentrations that trigger the secretion of autonomic counter-regulatory hormones such as cortisol, adrenaline, growth hormone, and glucagon. 5 9 The potential effects of this response on mood have been examined in experimental human research of stepped reductions in plasma glucose concentrations conducted under laboratory conditions through glucose perfusion. These findings showed that such counter-regulatory hormones may cause changes in anxiety, irritability, and hunger. 10 In addition, observational research has found that recurrent hypoglycaemia (low blood sugar) is associated with mood disorders. 9

The hypothesis that repeated and rapid increases and decreases in blood glucose explain how consumption of refined carbohydrate could affect psychological state appears to be a good fit given the relatively fast effect of diets with a high glycaemic index or load on depressive symptoms observed in human studies. 7 However, other processes may explain the observed relationships. For instance, diets with a high glycaemic index are a risk factor for diabetes, 5 which is often a comorbid condition with depression. 4 11 While the main models of disease pathophysiology in diabetes and mental illness are separate, common abnormalities in insulin resistance, brain volume, and neurocognitive performance in both conditions support the hypothesis that these conditions have overlapping pathophysiology. 12 Furthermore, the inflammatory response to foods with a high glycaemic index 13 raises the possibility that diets with a high glycaemic index are associated with symptoms of depression through the broader connections between mental health and immune activation.

Diet, immune activation, and depression

Studies have found that sustained adherence to Mediterranean dietary patterns can reduce markers of inflammation in humans. 14 On the other hand, high calorie meals rich in saturated fat appear to stimulate immune activation. 13 15 Indeed, the inflammatory effects of a diet high in calories and saturated fat have been proposed as one mechanism through which the Western diet may have detrimental effects on brain health, including cognitive decline, hippocampal dysfunction, and damage to the blood-brain barrier. 15 Since various mental health conditions, including mood disorders, have been linked to heightened inflammation, 16 this mechanism also presents a pathway through which poor diet could increase the risk of depression. This hypothesis is supported by observational studies which have shown that people with depression score significantly higher on measures of “dietary inflammation,” 3 17 characterised by a greater consumption of foods that are associated with inflammation (eg, trans fats and refined carbohydrates) and lower intakes of nutritional foods, which are thought to have anti-inflammatory properties (eg, omega-3 fats). However, the causal roles of dietary inflammation in mental health have not yet been established.

Nonetheless, randomised controlled trials of anti-inflammatory agents (eg, cytokine inhibitors and non-steroidal anti-inflammatory drugs) have found that these agents can significantly reduce depressive symptoms. 18 Specific nutritional components (eg, polyphenols and polyunsaturated fats) and general dietary patterns (eg, consumption of a Mediterranean diet) may also have anti-inflammatory effects, 14 19 20 which raises the possibility that certain foods could relieve or prevent depressive symptoms associated with heightened inflammatory status. 21 A recent study provides preliminary support for this possibility. 20 The study shows that medications that stimulate inflammation typically induce depressive states in people treated, and that giving omega-3 fatty acids, which have anti-inflammatory properties, before the medication seems to prevent the onset of cytokine induced depression. 20

However, the complexity of the hypothesised three way relation between diet, inflammation, and depression is compounded by several important modifiers. For example, recent clinical research has observed that stressors experienced the previous day, or a personal history of major depressive disorders, may cancel out the beneficial effects of healthy food choices on inflammation and mood. 22 Furthermore, as heightened inflammation occurs in only some clinically depressed individuals, anti-inflammatory interventions may only benefit certain people characterised by an “inflammatory phenotype,” or those with comorbid inflammatory conditions. 18 Further interventional research is needed to establish if improvements in immune regulation, induced by diet, can reduce depressive symptoms in those affected by inflammatory conditions.

Brain, gut microbiome, and mood

A more recent explanation for the way in which our food may affect our mental wellbeing is the effect of dietary patterns on the gut microbiome—a broad term that refers to the trillions of microbial organisms, including bacteria, viruses, and archaea, living in the human gut. The gut microbiome interacts with the brain in bidirectional ways using neural, inflammatory, and hormonal signalling pathways. 23 The role of altered interactions between the brain and gut microbiome on mental health has been proposed on the basis of the following evidence: emotion-like behaviour in rodents changes with changes in the gut microbiome, 24 major depressive disorder in humans is associated with alterations of the gut microbiome, 25 and transfer of faecal gut microbiota from humans with depression into rodents appears to induce animal behaviours that are hypothesised to indicate depression-like states. 25 26 Such findings suggest a role of altered neuroactive microbial metabolites in depressive symptoms.

In addition to genetic factors and exposure to antibiotics, diet is a potentially modifiable determinant of the diversity, relative abundance, and functionality of the gut microbiome throughout life. For instance, the neurocognitive effects of the Western diet, and the possible mediating role of low grade systemic immune activation (as discussed above) may result from a compromised mucus layer with or without increased epithelial permeability. Such a decrease in the function of the gut barrier is sometimes referred to as a “leaky gut” and has been linked to an “unhealthy” gut microbiome resulting from a diet low in fibre and high in saturated fats, refined sugars, and artificial sweeteners. 15 23 27 Conversely, the consumption of a diet high in fibres, polyphenols, and unsaturated fatty acids (as found in a Mediterranean diet) can promote gut microbial taxa which can metabolise these food sources into anti-inflammatory metabolites, 15 28 such as short chain fatty acids, while lowering the production of secondary bile acids and p-cresol. Moreover, a recent study found that the ingestion of probiotics by healthy individuals, which theoretically target the gut microbiome, can alter the brain’s response to a task that requires emotional attention 29 and may even reduce symptoms of depression. 30 When viewed together, these studies provide promising evidence supporting a role of the gut microbiome in modulating processes that regulate emotion in the human brain. However, no causal relationship between specific microbes, or their metabolites, and complex human emotions has been established so far. Furthermore, whether changes to the gut microbiome induced by diet can affect depressive symptoms or clinical depressive disorders, and the time in which this could feasibly occur, remains to be shown.

Priorities and next steps

In moving forward within this active field of research, it is firstly important not to lose sight of the wood for the trees—that is, become too focused on the details and not pay attention to the bigger questions. Whereas discovering the anti-inflammatory properties of a single nutrient or uncovering the subtleties of interactions between the gut and the brain may shed new light on how food may influence mood, it is important not to neglect the existing knowledge on other ways diet may affect mental health. For example, the later consequences of a poor diet include obesity and diabetes, which have already been shown to be associated with poorer mental health. 11 31 32 33 A full discussion of the effect of these comorbidities is beyond the scope of our article (see fig 1 ), but it is important to acknowledge that developing public health initiatives that effectively tackle the established risk factors of physical and mental comorbidities is a priority for improving population health.

Further work is needed to improve our understanding of the complex pathways through which diet and nutrition can influence the brain. Such knowledge could lead to investigations of targeted, even personalised, interventions to improve mood, anxiety, or other symptoms through nutritional approaches. However, these possibilities are speculative at the moment, and more interventional research is needed to establish if, how, and when dietary interventions can be used to prevent mental illness or reduce symptoms in those living with such conditions. Of note, a recent large clinical trial found no significant benefits of a behavioural intervention promoting a Mediterranean diet for adults with subclinical depressive symptoms. 34 On the other hand, several recent smaller trials in individuals with current depression observed moderately large improvements from interventions based on the Mediterranean diet. 35 36 37 Such results, however, must be considered within the context of the effect of people’s expectations, particularly given that individuals’ beliefs about the quality of their food or diet may also have a marked effect on their sense of overall health and wellbeing. 38 Nonetheless, even aside from psychological effects, consideration of dietary factors within mental healthcare may help improve physical health outcomes, given the higher rates of cardiometabolic diseases observed in people with mental illness. 33

At the same time, it is important to be remember that the causes of mental illness are many and varied, and they will often present and persist independently of nutrition and diet. Thus, the increased understanding of potential connections between food and mental wellbeing should never be used to support automatic assumptions, or stigmatisation, about an individual’s dietary choices and their mental health. Indeed, such stigmatisation could be itself be a casual pathway to increasing the risk of poorer mental health. Nonetheless, a promising message for public health and clinical settings is emerging from the ongoing research. This message supports the idea that creating environments and developing measures that promote healthy, nutritious diets, while decreasing the consumption of highly processed and refined “junk” foods may provide benefits even beyond the well known effects on physical health, including improved psychological wellbeing.

Contributors and sources: JF has expertise in the interaction between physical and mental health, particularly the role of lifestyle and behavioural health factors in mental health promotion. JEG’s area of expertise is the study of the relationship between sleep duration, nutrition, psychiatric disorders, and cardiometabolic diseases. AB leads research investigating the molecular mechanisms underlying the effect of stress and inflammation on human hippocampal neurogenesis, and how nutritional components and their metabolites can prevent changes induced by those conditions. REW has expertise in genetic epidemiology approaches to examining casual relations between health behaviours and mental illness. EAM has expertise in brain and gut interactions and microbiome interactions. All authors contributed to, read, and approved the paper, and all the information was sourced from articles published in peer reviewed research journals. JF is the guarantor.

Competing interests: We have read and understood BMJ policy on declaration of interests and declare the following: JF is supported by a University of Manchester Presidential Fellowship and a UK Research and Innovation Future Leaders Fellowship and has received support from a NICM-Blackmores Institute Fellowship. JEG served on the medical advisory board on insomnia in the cardiovascular patient population for the drug company Eisai. AB has received research funding from Johnson & Johnson for research on depression and inflammation, the UK Medical Research Council, the European Commission Horizon 2020, the National Institute for Health Research (NIHR) Biomedical Research Centre at South London and Maudsley NHS Foundation Trust, and King’s College London. REW receives funding from the National Institute for Health Research Biomedical Research Centre at the University Hospitals Bristol NHS Foundation Trust and the University of Bristol. EAM has served on the external advisory boards of Danone, Viome, Amare, Axial Biotherapeutics, Pendulum, Ubiome, Bloom Science, Mahana Therapeutics, and APC Microbiome Ireland, and he receives royalties from Harper & Collins for his book The Mind Gut Connection. He is supported by grants from the National Institute of Diabetes and Digestive and Kidney Diseases, and the US Department of Defense. The views expressed are those of the authors and not necessarily those of the organisations above.

Provenance and peer review: Commissioned; externally peer reviewed.

This article is part of series commissioned by The BMJ. Open access fees are paid by Swiss Re, which had no input into the commissioning or peer review of the articles. T he BMJ thanks the series advisers, Nita Forouhi, Dariush Mozaffarian, and Anna Lartey for valuable advice and guiding selection of topics in the series.

This is an Open Access article distributed in accordance with the Creative Commons Attribution Non Commercial (CC BY-NC 4.0) license, which permits others to distribute, remix, adapt, build upon this work non-commercially, and license their derivative works on different terms, provided the original work is properly cited and the use is non-commercial. See: http://creativecommons.org/licenses/by-nc/4.0/ .

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Home — Essay Samples — Nursing & Health — Eating Habits — The Causes, Effects, And Solution Of Poor Nutrition In Children

The Causes and Effects of Poor Nutrition in Children

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Published: Nov 22, 2018

Words: 1240 | Pages: 3 | 7 min read

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Causes of poor nutrition, what are the effects of bad nutrition (essay), works cited.

• Roblin, J. (2007). The influence of advertising on children’s food choices. Pediatrics & Child Health, 12(2), 105–108.
• Pollert, G. A., Kauffman, M., & Veilleux, J. (2016). The effects of poor nutrition on children. In V. R. Preedy (Ed.), Handbook of Children’s Health: Global and Local Perspectives (pp. 149-159). Springer International Publishing. https://doi.org/10.1007/978-3-319-14526-8_13
• Brown, K. A., & Ogden, J. (2004). Children's eating attitudes and behaviour: A study of the modelling and control theories of parental influence. Health Education Research, 19(3), 261-271.
• Cimino, A., Cerniglia, L., Paciello, M., & Alicart, H. (2019). An exploratory study on eating habits and their relation with psychological well-being in a sample of Italian primary school children. Eating and Weight Disorders, 24(4), 723–733. https://doi.org/10.1007/s40519-019-00680-3
• Contento, I. R. (2008). Nutrition education: Linking research, theory, and practice. Jones and Bartlett Publishers.
• Nwokocha, L. M., & Williams, D. E. (2021). Understanding the global burden of childhood malnutrition: An overview of the causes, consequences, and solutions. Journal of Global Health Reports, 5, e2021035. https://doi.org/10.29392/joghr.5.e2021035
• Lopes, L., Pinto, A., Rodrigues, L. P., & Moreira, P. (2020). Impact of parents’ eating habits and behavior on children’s food intake and preferences. Appetite, 146, 104512.
• Serra-Majem, L., Ribas-Barba, L., & Salvador Castell, G. (2006). What and how much do we need to know about food and nutrition in children and young people? British Journal of Nutrition, 96(S1), S3-S9.
• Skouteris, H., McCabe, M., Swinburn, B., Hill, B., & Busija, L. (2006). A parent-focused intervention to reduce infant obesity risk behaviors: A randomized trial. Pediatrics, 117(5), 1629-1638.
• Veugelers, P. J., & Fitzgerald, A. L. (2005). Effectiveness of school programs in preventing childhood obesity: A multilevel comparison. American Journal of Public Health, 95(3), 432-435.

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• Iran J Public Health
• v.44(11); 2015 Nov

Impact of Lifestyle on Health

Dariush d. farhud.

1. School of Public Health, Tehran University of Medical Sciences, Tehran, Iran

2. Dept. of Basic Sciences, Iranian Academy of Medical Sciences,Tehran, Iran

Introduction

Lifestyle is a way used by people, groups and nations and is formed in specific geographical, economic, political, cultural and religious text. Lifestyle is referred to the characteristics of inhabitants of a region in special time and place. It includes day to day behaviors and functions of individuals in job, activities, fun and diet.

In recent decades, life style as an important factor of health is more interested by researchers. According to WHO, 60% of related factors to individual health and quality of life are correlated to lifestyle ( 1 ). Millions of people follow an unhealthy lifestyle. Hence, they encounter illness, disability and even death. Problems like metabolic diseases, joint and skeletal problems, cardio-vascular diseases, hypertension, overweight, violence and so on, can be caused by an unhealthy lifestyle. The relationship of lifestyle and health should be highly considered.

Today, wide changes have occurred in life of all people. Malnutrition, unhealthy diet, smoking, alcohol consuming, drug abuse, stress and so on, are the presentations of unhealthy life style that they are used as dominant form of lifestyle. Besides, the lives of citizens face with new challenges. For instance, emerging new technologies within IT such as the internet and virtual communication networks, lead our world to a major challenge that threatens the physical and mental health of individuals. The challenge is the overuse and misuse of the technology.

Therefore, according to the existing studies, it can be said that: lifestyle has a significant influence on physical and mental health of human being. There are different forms of such influences. Consanguinity in some ethnicity is a dominant form of life style that it leads to the genetic disorders. Reformation of this unhealthy life style is a preventing factor for decreasing the rate of genetic diseases ( 2 ). In some countries, the overuse of drugs is a major unhealthy life style. Iran is one of the 20 countries using the most medications. They prefer medication to other intervention. Furthermore, in 15–40% of cases they use medications about without prescription ( 3 ). Pain relievers, eye drops and antibiotics have the most usage in Iran. While self-medications such as antibiotics have a negative effect on the immune system, if the individual would be affected by infection, antibiotics will not be effective in treatment. Overall, 10 percent of those who are self-medicated will experience severe complications such as drug resistance. Sometimes drug allergy is so severe that it can cause death ( 4 ).

Finally, variables of lifestyle that influence on health can be categorized in some items:

• Diet and Body Mass Index (BMI) : Diet is the greatest factor in lifestyle and has a direct and positive relation with health. Poor diet and its consequences like obesity is the common healthy problem in urban societies. Unhealthy lifestyle can be measured by BMI. Urban lifestyle leads to the nutrition problems like using fast foods and poor foods, increasing problems like cardiovascular ( 5 ).
• Exercise: For treating general health problems, the exercise is included in life style ( 6 ). The continuous exercise along with a healthy diet increases the health. Some studies stress on the relation of active life style with happiness ( 7 , 8 ).
• Sleep: One of the bases of healthy life is the sleep. Sleep cannot be apart from life. Sleep disorders have several social, psychological, economical and healthy consequences. Lifestyle may effect on sleep and sleep has a clear influence on mental and physical health ( 9 ).
• Sexual behavior: Normal sex relation is necessary in healthy life. Dysfunction of sex relation is the problem of most of societies and it has a significant effect on mental and physical health. It can be said that dysfunctional sex relation may result in various family problems or sex related illnesses like; AIDS
• Substance abuse: Addiction is considered as an unhealthy life style. Smoking and using other substance may result in various problems; cardiovascular disease, asthma, cancer, brain injury. According to the resent studies in Iran, 43% of females and 64% of males experience the use of hubble-bubble ( 10 ). A longitudinal study shows that 30% of people between 18–65 years old smoke cigarette permanently ( 11 ).
• Medication abuse: It is a common form of using medication in Iran and it is considered as an unhealthy life style. Unhealthy behaviors in using medication are as followed: self-treatment, sharing medication, using medications without prescription, prescribing too many drugs, prescribing the large number of each drug, unnecessary drugs, bad handwriting in prescription, disregard to the contradictory drugs, disregard to harmful effects of drugs, not explaining the effects of drugs.
• Application of modern technologies: Advanced technology facilitates the life of human beings. Misuse of technology may result in unpleasant consequences. For example, using of computer and other devices up to midnight, may effect on the pattern of sleep and it may disturb sleep. Addiction to use mobile phone is related to depression symptoms ( 12 ).
• Recreation: Leisure pass time is a sub factor of life style. Neglecting leisure can bring negative consequences. With disorganized planning and unhealthy leisure, people endanger their health.
• Study: Study is the exercise of soul. Placing study as a factor in lifestyle may lead to more physical and mental health. For example, prevalence of dementia, such as Alzheimer's disease is lowerin educated people. Study could slow process of dementia.

With a look at existing studies in health domain, 9 key factors can be suggested for healthy life style ( Fig. 1 ). In regard to each factor, the systematic planning in micro and macro level can be established. It can provide a social and individual healthy lifestyle.

Acknowledgements

The authors declare that there is no conflict of interests.