It has long been claimed that regularly eating ultra-processed foods – packaged products that contain lots of fat, sugar, salt and additives – can raise the risk of cancer, heart disease and diabetes.

But now some of the most high- profile scientists in nutrition are raising the alarm about another, surprising consequence of a junk food diet: mental illness.

On Thursday, top UK experts in the field of diet-related diseases and brain health came together for a major summit about the crisis in the quality of British food and its repercussions for our health.

The Mail on Sunday was granted a coveted seat at the prestigious event, held at the home of the country’s biggest motorsport convention – Goodwood. Amid the discussions about obesity and heart health were intriguing revelations from psychiatrists about the growing evidence of links between what we eat and our mental health.

Prof Edward Bullmore, a neuroscientist and psychiatrist, said ‘a revolution is inevitable’ in the way doctors treat mental illness. In some cases, the causes will be seen as the very same as those that trigger heart disease.

‘I am very sure that food affects mental health, and there is a good amount of evidence to link ultra-processed food with poor mental health outcomes,’ says Dr Chris van Tulleken, a BBC presenter and infectious disease expert

The warnings come a week after researchers from Harvard Medical School published one of the largest studies into the link between depression and ultra-processed food after tracking the eating habits of 31,000 women over 14 years

‘We used to think it wasn’t possible for harmful things entering the body to cause depression,’ he added. ‘But now we know this is conceivable.’

Others say it might not be a coincidence that as ultra-processed diets have become increasingly prevalent – made up of ready-to-eat meals, savoury snacks, processed meat and artificial sweeteners – the number of people seeking mental health treatment has soared.

‘I am very sure that food affects mental health, and there is a good amount of evidence to link ultra-processed food with poor mental health outcomes,’ says Dr Chris van Tulleken, a BBC presenter and infectious disease expert. ‘The data can be confusing, but I suspect we will find eventually that the relationship is causal.’

Dr van Tulleken spoke about his own mental health issues at the hands of ultra-processed food. Referring to his recent BBC documentary What Are We Feeding Our Kids?, he added: ‘My experience of going from having very little ultra-processed food to very high amounts was that I saw a direct impact on my mental health.’ In the programme, Dr van Tulleken ate virtually nothing but ultra-processed food for a month before undergoing health tests.

‘I felt awful. [Ultra-processed food] dehydrates and constipates you, and that leads to you to not sleeping very well. I had increased depression and anxiety. At the end of the experiment, when I stopped being constipated, sleepless and thirsty in the middle of the night, my frustrations diminished. Most of that just went away.’

The warnings come a week after researchers from Harvard Medical School published one of the largest studies into the link between depression and ultra-processed food after tracking the eating habits of 31,000 women over 14 years. Even after accounting for other factors that could affect mental health – such as alcohol intake, body weight and lack of sleep – eating nine portions of these foods per day was associated with a 50 per cent increased risk of depression, compared with those who ate four or less.

‘The research is now pointing to structural brain changes as a result of what we do or don’t eat,’ said Kimberley Wilson, a psychologist specialising in nutrition and a co-presenter of the BBC podcast Made Of Stronger Stuff

The scientists found this relationship was particularly strong in those who consumed above-average quantities of artificial sweeteners found in fizzy drinks, for example. What’s more, there is even research linking these foods to a greater risk of dementia.

So what exactly is going on?

The reasons why ultra-processed food is bad for the body are relatively well publicised.

First there are the large quantities of calories, salt, fat and sugar, increasing the risk of weight-gain along with heart disease. Then there are the plethora of additives, such as emulsifiers, artificial sweeteners and other flavourings, which are said to destroy the healthy bacteria in our gut – which can protect against disease – and interfere with natural hunger signals, making us eat when we’re full.

But until recently, the supposed harms to the brain were relatively unknown. The bulk of the research in this area was what’s known as observational – where scientists track the diets in groups of people over a long period and look for patterns in their health outcomes.

A number of studies from France and Italy have shown the more ultra-processed food a person eats, the more likely they are to develop depression and anxiety disorders

A number of studies from France and Italy have shown the more ultra-processed food a person eats, the more likely they are to develop depression and anxiety disorders. However, critics have argued that this evidence is not proof of ultra-processed food’s effect on mental health. They claim it could be the case that poor mental health leads people to seek out fast food.

‘It is very possible that people with depression change their diet and might decide to consume foods that are easier to prepare – which would often be foods considered ultra-processed,’ said Gunter Kuhnle, professor of nutrition and food science at the University of Reading.

But emerging evidence suggests diets high in this type of food do in fact directly impact brain health.

In 2020, a group of international researchers carried out a trial in which 50 adults were asked to eat eight Belgian waffles and two takeaways over the course of a week.

At the end, and once back to their normal diet three weeks later, they completed cognitive assessments to test the area of the brain called the hippocampus which is involved with memory, learning, emotional processing and mood. Their results were compared with another group who ate a typical, nutritious diet. Scientists found that the waffles and takeaway group performed far worse on the tests at the end of the week, and that their results improved significantly once back to their regular diet.

The authors argued that the results suggested that just a small amount of ultra-processed food can impair the hippocampus.

Previous studies have found that those who eat diets high in ultra-processed food were more likely than others to have an unusually small hippocampus.

‘The research is now pointing to structural brain changes as a result of what we do or don’t eat,’ said Kimberley Wilson, a psychologist specialising in nutrition and a co-presenter of the BBC podcast Made Of Stronger Stuff.

Some experts believe the explanation lies in the nutrients missing from most junk food products.

Studies from Brazil and Mexico involving more than 30,000 people have noted that the more junk food a person eats, the more likely they are to be deficient in vitamins and minerals that are vital for brain health

Studies from Brazil and Mexico involving more than 30,000 people have noted that the more junk food a person eats, the more likely they are to be deficient in vitamins and minerals that are vital for brain health. This includes a range of B vitamins found in leafy green vegetables such as kale and spinach, milk and fresh fish.

Research shows that these nutrients, in particular Vitamin B12 and folate, are essential for growing healthy brain cells and protecting them from age-related damage.

A number of trials have shown that giving a combination of B vitamins to older people can reduce the death of brain cells, and even improve scores on memory tests. But there’s also evidence of mood benefits, too. A 2015 trial, published in the British Journal of Psychiatry, showed that combining antidepressants with B12, folate and B6 greatly reduced the risk of relapse after a year compared with taking drugs alone.

Dr Carmine Pariante, professor of biological neuroscience at The Institute of Psychiatry at King’s College London, said that the psychological impact of weight gain caused by ultra-processed food is often underestimated

Another emerging area of research is the impact of ultra-processed food on the trillions of bugs inside the bowel, called the microbiome.

This collection of microscopic bacteria – often labelled ‘good’ or ‘friendly’ bacteria – play a vital role in many bodily processes, including the immune system, the gut and, increasing numbers of studies show, mental health. It is thought certain bacteria interact with enzymes in our food, releasing chemicals that send stress-relieving signals to the brain.

Dr James Kinross, a consultant colorectal surgeon at Imperial College London, highlighted the role of the vagus nerve, which connects the gut and brain and is involved in physical feelings of fear and anxiety.

‘Studies show the microbiome can influence how well the vagus nerve functions,’ he said. ‘If it operates erratically, there’s interference in the signals which could lead to increased feelings of anxiety.’

Over the past decade, scientists have identified foods that fuel our microbiome, as well as those that kill them off. Experts say some foods interact with gut bugs to generate inflammatory chemicals – substances that send the immune system into ‘attack’ mode.

‘The immune system releases harmful proteins which weaken the barrier between the brain and the body,’ Ms Wilson added. ‘It means pathogens can cross over and affect the brain’s ability to make new connections between cells. Studies show that this is a feature of depression.’

Prof Bullmore also highlighted recent studies by scientists at the University of Auckland in which participants were given a typhoid injection – a safe way to trigger inflammation – and underwent scans of their brains.

‘The people who had the inflammation showed a big spike in activity in brain areas associated with depression and anxiety,’ he said.

Foods that are known to benefit healthy gut bacteria are high in fibre and naturally fermented – such as fruits, vegetables, oats, pulses, including chickpeas and lentils, and yogurt.

‘If there is one, simple thing you can do to improve your physical and mental health, it’s to eat more fibre,’ Dr Kinross said.

He added that eating an extra seven grams of fibre per day (the equivalent of two large bananas) has been shown to improve mental health. It’s estimated that only about one in ten UK adults get their daily recommended intake of 30g of fibre.

Other experts have highlighted less complex, yet equally powerful, reasons why junk food affects our emotional health.

Dr Carmine Pariante, professor of biological neuroscience at The Institute of Psychiatry at King’s College London, said that the psychological impact of weight gain caused by ultra-processed food is often underestimated.

‘They are made with high quantities of salt, fat and sweeteners or sugar – a combination which stimulates the reward system in the brain, making it hard to stop eating.

‘It means people who eat diets high in ultra-processed food are more likely to gain weight easily, which can lead to issues with body confidence. The more someone feels unhappy about how they look, the more they may seek comfort in food, creating a vicious cycle.’

Dr Pariante added that more work needs to be done before we can be ‘100 per cent sure’ that ultra-processed food causes mental illness, though.

‘But a lot of different types of studies appear to be pointing in the same way,’ he accepted.

‘It is clear that if people eat more fresh, healthy ingredients, they experience fewer mental health issues.

‘But exactly how or why? That’s one question we’re very far from finding an answer to.’

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Not too heavy, not too light, these 400-calorie meals are just right!

Flavor-forward and diet-approved, these healthy dishes will satisfy your cravings. 

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Best 400-Calorie Meals

Counting calories does not have to leave you hungry and unhappy. These meals will show you the light.

Indulge in a chimichanga. Help yourself to a serving of pesto gnocchi. Give into temptation with turkey pot pie.

Every one of these 400-calorie meals is within your allowed caloric range. Plus, they are diet-friendly dishes you actually want to eat!

Start with a bang and fix yourself a plate of these skirt steak fajitas. This is a mouthwatering meal beckoning you to fire up that grill.

The caramelized onions and peppers have a sweet kiss of char. 

But the meat steals the show. The zesty marinade packs a big flavor, creating a crave-worthy steak.

Cookouts, summer bashes, or lazy Sundays- these fajitas are a meal worth sharing. 

Calories: 430 kcal

Bring the Mexican restaurant to your home with these chicken enchiladas. 

You get the cheesy goodness you crave for less than 500 calories! I know. It sounds too good to be true- but it isn’t. 

It has layers of shredded chicken, gooey Monterey jack, and tortillas smothered in sauce. Some peppers and onions are hiding in there, too. 

Calories: 433 kcal

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Shrimp and pasta? Count me in!

This light bite leaves you feeling the perfect amount of fullness. It blends fresh flavors with comforting ingredients, giving you the best of both worlds.

The shrimp is dripping with white wine-infused garlic butter. Worcestershire sauce gives it the little something extra that it needs. 

Pair it with fettuccine, and it is a cozy yet classy dish.

Calories: 403 kcal (Yes, this includes the noodles!)

Takeout is not in the cards when you want lower-calorie meals. Luckily, this stir-fry is! So, it is the best of both worlds. 

The sauce is so yummy you’ll want to lap it up. Combine it with pork tenderloin, sweet pineapple, and tender peppers- oh my, yum. 

It is a match made in heaven. 

This stir-fry has the umami flavors you crave with a Hawaiian twist.  

Calories: 404 kcal

Turkey pot pie is big on comforting flavors, not on calories. 

On the top is a buttery, flaky layer of puff pastry. Dig in to find a thick and creamy filling of roasted turkey with veggies.

It is a cozy and heartwarming meal- just like mom’s cooking. 

Calories: 396 kcal

How about a bowl of chocolate oats to start your day? I knew you would say yes!

This is not your average instant oatmeal. From the flavor to the consistency, this breakfast is decadent. 

The oats have an airy cake-like texture and zero refined sugar. Instead, these get their sweetness from banana and maple syrup. 

Calories: 400 kcal

Spice up your dinner routine with a taste of Morocco. Family-friendly and fast, this vegetarian dish uses pantry staples. 

The plant-based lentil meatballs feature a spicy roasted red pepper sauce and pearl couscous. 

This meal is a fantastic idea for Meatless Monday. Yet, it is so quick you can make it any night of the week.

Calories: 400 kcal

Clocking in at just under 400 calories is this panko-crusted cod. Fresh, light, and bright, it’s a beginner-friendly and easy seafood dinner.

The herby coating adds a delightful, crisp texture. Spoon the lemon butter sauce on top to enhance the meat.

Also, the panko breadcrumbs are gluten-free.

Calories: 382 kcal

Looking for an easy 15-minute dinner? I have your answer right here!

Pesto gnocchi is one of my favorite things. The pillowy potato dumplings are heavenly. And don’t even get me started on the sauce!

Fresh, creamy, and cheesy, it’s an indulgent dish. And yet, a single serving is less than 400 calories. You literally cannot beat that! 

Calories: 381 kcal

These spicy fish taco bowls are my jam!

They are like a deconstructed burrito with a healthy twist. You get battered cod, a zippy slaw, creamy avocado, and protein-packed quinoa.

You only need a few dashes of homemade hot sauce like mango habanero to complete it!

Calories: 436 kcal

Need something low-carb and high-protein that meets your caloric needs? Salsa chicken is your solution.

It is an easy five-ingredient dish that skips the gluten and the grains. Instead, salsa chicken is all about sprucing up the meat. 

Salsa and cheese coat the taco-seasoned chicken breasts. Add a pinch of herbs for a fresh pop. Perfection. 

Calories: 412 kcal

Teriyaki tofu is an effortless meal you need in your week. It’s fast, nutritious, and light on the wallet. 

More importantly, it makes your taste buds happy. The umami gingery sauce makes the crispy tofu and broccoli very flavorsome. 

Serve it on white rice for a substantial meal.

Calories: 386 kcal

Some Indian dishes have a reputation for being high in calories. Lucky for you, this is not one of those.  

What it lacks in caloric content, it more than makes up for in flavor. The succulent chicken gets submerged in a creamy curry sauce. 

You will not find any jarred stuff here. Everything is from scratch. And worth the (little) effort it takes to make! 

Calories: 375 kcal

You didn’t think I’d forget about dessert, did you? Treat yourself right with this crisp. 

The juicy caramelized apples and sweet cinnamon topping hit the spot. It satisfies your sweet tooth without all the guilt. 

Calories: 372 kcal

Lighten up your regular chili by opting for white chicken. It’s the ideal balance of health and comfort. 

The thick cheesy broth is brimming with corn, green chilis, and beans. Shredded chicken adds more substance and protein. 

Keep the toppings light with cilantro, lime, and jalapeno.

Calories: 389 kcal

This is how to make the best pan-seared salmon ever!

Butter, garlic, and lemon highlight the sweet meat. Red pepper flakes give it a hint of heat. (It is just a tiny little bit of spice.)

Cook it to perfection. And pan-seared salmon is crispy, flaky, and succulent. 

Calories: 399 kcal

Face it. Chimichangas are a calorie bomb. But not these!

These beefy burritos are under 400 calories. And they’re as mouthwatering as it gets. 

The butter-brushed tortillas are full of flank steak and two kinds of cheese. Add the salsa, and sink your teeth in. 

Calories: 354 kcal

Try something different with pork loin and pack it with fall flavors. 

Juicy apples, warming cinnamon, and sweet honey are very complementary. 

They add an enticing contrast that plays on the savoriness of the meat.

Cooked low and slow, it infuses the pork with flavor inside and out. Your family cannot resist it! 

Calories: 453 kcal

Chopped salads like this make it so easy to eat healthy. It bursts with Mediterranean flavors, making it seriously crave-worthy. 

It has a crunchy mix of veggies, pickled red onion, feta, pita, and more! 

The shawarma rub on the chicken is the best part. Every bite is a flavor-packed mix of warming spices, making it even more enticing.

Calories: 404 kcal

Spaghetti squash is a fabulous alternative to regular pasta. It contains far fewer calories and more nutrients. 

And these cheesy boats are a special treat!

The squash melds with a creamy parmesan spinach filling with plenty of mozzarella. It’s a comforting, low-calorie dinner that even the family will eat.

Calories: 380 kcal

For breakfast or dinner, this dish is a complete meal all in one skillet. 

Suspend the poached eggs in a thick, spicy tomato sauce. But what is inside the sauce really brings the flavor. 

You can’t see it, but it is full of Italian sausage, peppers, and onions. 

Hearty, bold, and meaty, it is big on flavor.

Calories: 384 kcal

Don’t slap your Thanksgiving leftovers on bread and call it a day. Make it a meal to remember, like this sandwich. 

It comes with turkey breast, cranberry sauce, and mayo on a cheesy Chaffle. 

This bread substitute is a protein-packed alternative that is keto-approved.

Calories: 386 kcal

Risotto is a decadent meal you can make low-calorie. Not only that, but you can make it plant-based, too. 

With a few minor swaps, you get a creamy bowl of garlicky mushroom heaven. 

You cannot even tell it’s vegan.

Calories: 396 kcal

Skip the takeout. You do not need it when you’ve got this wonton soup. 

Bok choy, celery, and carrots are swimming in a light broth. Bobbing among them are chewy chicken wontons.

Nourishing and light, it does your body right.

Calories: 373 kcal

Treat yourself to this grilled flank steak the next time you crave red meat. It’s got summer vibes and bright, smoky flavors. 

The meat bathes in a tangy herb marinade. Then, you top it with roasted tomatoes for an acidic finish. 

 Combined with the smoky char from the grill, it’s the perfect bite. 

Calories: 359 kcal

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By Slurrp Desk

Updated:Jun 28, 2023

Indulge in the warmth of hygge-inspired eating. Experience mindful meals, savouring flavours, and share moments with loved ones. Embrace a cosy atmosphere that nurtures well-being. Discover the joy of slowing down, appreciating every bite, and creating lasting connections.

Image Credit: Google Pics/ We Love Fire

Understanding Hygge: Embracing Coziness and Well-Being

Creating a Hygge-Inspired Dining Space

To fully embrace the concept of hygge in your eating experiences, it’s important to create a warm and inviting dining space. Here are some tips to help you curate a hygge-inspired atmosphere:

1. Soft Lighting and Candlelit Ambiance

Soft, warm lighting is crucial for setting a cosy mood. Consider using dimmable lights or opt for the warm glow of candles. The flickering flame creates an intimate ambience and encourages relaxation.

2. Comfortable and Welcoming Seating

Choose comfortable chairs or cushions that invite guests to linger at the table. Incorporate plush textures and natural materials to enhance the tactile experience.

3. Natural Elements and Minimalistic Decor

Bring the outdoors in by incorporating natural elements such as wooden furniture, fresh flowers, or potted plants. Keep the decor simple and clutter-free to promote a sense of serenity.

4. Cozy Textiles and Layers

Add warmth and texture to your dining area with soft blankets, cosy rugs, or oversized knitted throws. These elements provide physical comfort and contribute to the overall hygge aesthetic.

By carefully curating your dining space, you create an environment that encourages relaxation, connection, and a heightened appreciation for your meals.

Mindful Eating: Savoring Each Bite

Hygge-inspired eating goes beyond the physical surroundings. It places a strong emphasis on mindfulness, urging individuals to slow down and savour each bite. Here’s how you can incorporate mindful eating into your daily routine:

Before taking your first bite, take a moment to appreciate the visual appeal of the dish. Notice the colours, textures, and arrangement of the ingredients. Inhale the aromas and allow your senses to fully engage with the meal.

2. Chew Slowly and Thoroughly

Take your time while chewing each mouthful, allowing the flavours to unfold. Savour the different tastes and textures as they interact with your palate. By chewing slowly and thoroughly, you enhance digestion and derive more satisfaction from your meals.

3. Be Present and Eliminate Distractions

Turn off the television, put away your phone, and focus solely on the dining experience. Being present in the moment allows you to fully appreciate the flavours and textures of the food while fostering meaningful conversations with your dining companions.

Take a moment after your meal to express gratitude for the nourishment and the connections formed during the shared experience. Gratitude cultivates a sense of contentment and contributes to overall well-being.

By practising mindful eating, you develop a deeper connection with your food and gain a greater understanding of your body’s needs.

The Pleasure of Shared Meals

Hygge-inspired eating also emphasizes the joy of sharing meals with loved ones. Gathering around the table and partaking in communal dining experiences fosters a sense of belonging and strengthens relationships. Here are some ways to enhance shared meals:

Organize potluck dinners where each participant brings a dish to share. This not only reduces the workload for the host but also encourages a diverse range of flavours and culinary experiences.

Serve meals in large platters or bowls at the centre of the table, allowing everyone to help themselves. This communal style of dining promotes interaction and encourages a sense of togetherness.

Involve your loved ones in the cooking process. Prepare meals together, share cooking tips, and exchange family recipes. Cooking becomes a collaborative and enjoyable activity, strengthening bonds and creating lasting memories.

Designate mealtime as a tech-free zone. Encourage meaningful conversations, storytelling, and laughter. Engaging in genuine connections during meals deepens relationships and enriches the dining experience.

Shared meals not only nourish the body but also nourish the soul. They provide an opportunity to forge lasting connections and create cherished moments with the people who matter most.

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One of the main benefits of mindful eating is that it can help individuals reconnect with their body’s natural hunger and fullness signals. Often, people eat out of habit or boredom, without paying attention to whether they are actually hungry or not. Mindful eating encourages individuals to tune into their body’s signals and to eat only when they are truly hungry, which can help prevent overeating and reduce the likelihood of developing unhealthy eating patterns.

Another way that mindful eating can help individuals make healthier food choices is by allowing them to savor and enjoy their food more fully. When people eat mindfully, they are more likely to pay attention to the taste, texture, and smell of their food, and to appreciate the sensory experience of eating. This can lead to a greater appreciation for healthy, whole foods, which are often more flavorful and satisfying than processed or fast foods.

Mindful eating can also help reduce stress and emotional eating. Many people turn to food as a way to cope with stress, anxiety, or other difficult emotions. However, mindful eating encourages individuals to approach food with a non-judgmental and compassionate attitude, which can help reduce feelings of guilt or shame around eating. Additionally, by tuning into their body’s sensations and emotions during eating, individuals may be able to identify triggers for emotional eating and develop healthier coping mechanisms.

Finally, mindful eating can help individuals develop a more positive relationship with food and their body. By approaching food with curiosity and openness, individuals may be able to let go of restrictive or negative thoughts around eating and instead focus on nourishing their body with healthy, whole foods. This can lead to greater self-confidence, self-esteem, and overall well-being.

In conclusion, practicing mindful eating can have numerous benefits for individuals looking to make healthier food choices. By tuning into their body’s hunger and fullness signals, savoring the sensory experience of eating, reducing stress and emotional eating, and developing a positive relationship with food, individuals may be able to develop healthier eating habits and improve their overall health and well-being.

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Excruciating body aches, throbbing muscle cramps, fatigue, nausea – it’s that time of the month again and we hate periods all over again. For many women, periods are a horrible time. To make it worse, they experience mood swings as well. How to get some relief from it? During this time, it’s important to pay attention to our bodies and provide them with the nourishment they need. While there is no strict “period diet,” there are certain foods that you may want to avoid or limit during your menstrual cycle. Let’s explore some common culprits and why you should consider avoiding them.

What causes menstrual cramps? 

Menstrual cramps are caused when uterine and abdominal muscles contract to discharge the menstrual fluid out of the body. A chemical called prostaglandins is responsible for the muscle contractions. Some foods and beverages stimulate the production of this chemical, and it’s best to avoid them.
Also Read: This One Food Can Help With Constipation, Bloating, Painful Periods And More Such Health Issues

What You Should Not Eat During Your Period? Food To Avoid During Periods: 

1. Give A Cold Look To Cold Foods 

Cold foods and drinks, including cold water, should be avoided during periods. Health Coach Shilpa Arora explains, “The muscles in the ovary and the vaginal walls tense up during the period and it causes discomfort. For easy blood flow, drink warm water and avoid very cold water to reduce the inflammation.” 

2. Say No To Refined Carbs And Fried Foods 

Consultant nutritionist Rupali Datta warns against eating refined carbs and fried foods to relieve period pain. Highly processed foods like fast food, chips and pre-packaged meals can wreak havoc on your hormones. These foods are often high in unhealthy fats, refined sugars, and artificial additives, which can lead to inflammation, bloating, and mood swings. Instead, opt for whole, unprocessed foods that provide essential nutrients to you. 

3. A Pinch Of Salt In Enough 

Excessive salt consumption can cause water retention and bloating, which are common discomforts during menstruation. It’s best to reduce your intake of salty snacks, processed meats, canned soups, salted butter, peanuts and sauces. Instead, flavour your meals with herbs, spices, natural seasonings, and just a pinch of salt.
Also Read: 5 Drinks That Will Help In Relieving Pain During Periods

4. Break Away From Tea Break 

While a morning cup of tea or coffee can provide a much-needed energy boost, excessive caffeine consumption can worsen menstrual symptoms. Caffeine can stimulate the nervous system and give rise to anxiety, irritability, and breast tenderness. It can also disrupt your sleep. Opt for herbal teas or decaf coffee during your period.

5. Sugar Is Sweet But Not So Sweet During Periods 

When sweet cravings strike, we immediately reach for sugary treats. But you should know that high-sugar foods can disrupt blood sugar levels and lead to energy crashes and mood swings. Sugary foods can also cause inflammation and hence, menstrual cramps. Choose naturally sweetened foods like fresh fruits, and dark chocolate, or sweeten your desserts with healthier alternatives like dates, bananas, honey or maple syrup.

6. Heavy Foods May Weight You Down 

Dr Deepali Bharadwaj suggests that anyone suffering from cramps shouldn’t eat heavy foods. While it’s essential to include healthy fats in your diet, opting for high-fat meats like red meat during your period may lead to increased inflammation and discomfort. Lean proteins like chicken and fish, and foods with healthy fats like ghee are good options. 

Remember, maintaining a balanced and nutritious diet throughout your menstrual cycle is important for overall health and reduced period pain. 

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.

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For many Veterans, eating fast began with basic training. Consuming food has always been something you do to survive, and eating is a considerable aggravation for drill instructors given the short time frame to equip new troops. Digesting food fast during mealtime can last through your time in service. We must adapt and overcome.

Some of the effects of poor eating habits on your overall health

Consistently eating fast can have lasting effects on your overall health and well-being. Some of the short term effects include excessive bloating, elevated blood pressure, increased blood sugar levels and decreased nutrients to the body. Long-term effects include increased chances for obesity, metabolic syndrome, diabetes and gastritis.

According to Ann MacDonald at the Harvard Medical Blog, eating slower may help you feel full faster. “Scientists have known for some time that a full stomach is only part of what causes someone to feel satisfied after a meal. The brain must also receive a series of signals from digestive hormones secreted by the gastrointestinal tract. Research suggests that leptin amplifies the signals that enhance the feeling of fullness.

“Other research suggests that leptin also interacts with the neurotransmitter dopamine in the brain to produce a feeling of pleasure after eating. The theory is that by eating too quickly, people may not give this intricate hormonal cross-talk system enough time to work.” We know that modifying how you eat and slowing down when eating can prove challenging for those who served.

Benefits of Whole Health on food and drink and components of health

Whole Health strives to achieve the VA mission: “Honor America’s Veterans by providing exceptional health care that improves their health and well-being.” One component of Whole Health includes mindfulness and is every part of your health. Mindfulness uses the senses to pay attention to your likes and dislikes. Being aware of the food you eat urges you to focus on the smells, surfaces, flavors and tastes of food. You may then become more conscious of the food you are eating and be able to make better decisions with your choices. As a result, you may experience fewer episodes of binge eating, emotional eating and pleasure eating.

Practices to eat mindfully include using chopsticks, using your non-dominant hand, eating while sitting down and avoid watching a tv or media device. You can also try practicing gratitude for the meal, chew your food ten to fifteen times per bite, take a sip between bites, put proper portions on your plate and try to make the meal last at least twenty minutes.

Whole Health has a variety of additional services available to assist Veterans with reaching their goals in all aspects related to their health and well-being. In addition to mindfulness, Whole Health Coaching and Whole Health Partner support is also available, offering individual and group settings. Whole Health coaches and partners work with Veterans and employees to improve their well-being by making the lasting changes that align with their values so they can achieve behavioral change.

Services to assist in reaching your goals

Some offerings include “Taking Charge of My Life and Health” sessions, independent Whole Health coaching, healthy eating courses and tobacco cessation support. In addition to coaching and partner support, complimentary integrative health services assist Veterans in their journey toward healthier eating. Those additional services include nutrition resource support, I-Rest Meditation, Deeper Dive, Mindful Warrior and Self-Hypnosis. Other ancillary resources to guide you in living your best life include the MOVE! Program.

The Circle of Health is a visual picture of the Whole Health approach to care. This helps you explore connections between important aspects of your life and your health and well-being. Fill out your Personal Health Inventory, then share it with a trusted source, a friend, a health care provider or mental health clinician, and start living Whole Health today.

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A balanced diet includes a variety of foods from different food groups to ensure the intake of all essential nutrients and it typically consists of fruits, vegetables, whole grains, lean proteins, dairy or dairy alternatives and healthy fats. The proportions and specific requirements may vary depending on factors such as age, gender, activity level and specific dietary needs.

Aiming for weight loss? Ditch fad diet trends! Adopt these 5 ways to practice mindful eating (Photo by Spencer Davis on Unsplash)

A healthy diet is a long-term commitment and a lifestyle choice and it is about making sustainable changes to your eating habits rather than relying on short-term or restrictive diets. Adopting a balanced and nutritious diet, combined with regular physical activity, forms the foundation for a healthy lifestyle while practicing moderation in consuming foods and beverages high in sugar, salt and unhealthy fats or being mindful of portion sizes also helps to avoid overeating and maintain a healthy weight.

In an interview with HT Lifestyle, Avanti Deshpande, PCOS and Gut Health Nutritionist, advised that instead of aiming to lose weight alone by following some fad diet, aim to change your relationship with food, so that mindful eating becomes a lifestyle.

What are fad diets and why are they called so?

Avanti Deshpand explained, “A fad diet, like any other upcoming trend, is based on diets ensuring faster results without following conventional nutritional advice. Due to their quick and promising results in a short span of time, fad diets are becoming increasingly popular among many of us, but the question of whether they work or not still remains.”

She elaborated, “Yes, fad diets work, but only for a certain period. And eventually, this leads to an inconsistent and unhealthy eating schedule. Fad diets mainly limit themselves to certain food groups unrelating to the body’s nutrient needs of the individual. And unfortunately, this leads to the failure of these fad diets making them prone to an unhealthy lifestyle. Furthermore, it only focuses on short-term results rather than long-term benefits. Instead of chasing fad diet trends, mindful eating is what you need to follow for the rest of your life to attain long-term benefits from your daily diet.”

Mindful eating tips:

Rather than emphasising on weight loss as the core target, Avanti Deshpand suggested to adopt the following ways through which you can practice mindful eating:

1. Eat the most important meals of the day by implementing the healthy plate method that comprises ½ plate of vegetable portion, 1/4th protein portion, and 1/4th of the plate consisting of carbs
2. Include a variety of plant-based foods in your diet to get the maximum amount of all nutrients like fibre, protein, vitamins, and minerals. Incorporating plant-based beverages such as Sofit Almond Drink and Sofit Soy Drink which provide Protein, Dietary Fibre, is vegan, naturally gluten-free, and free of added preservatives- can help you in the long run while adopting a plant-based lifestyle
3. Unless suggested by doctor, avoid eliminating any food group from your diet by blindly believing that fats or carbs can cause any harm. Try to include each food group in your daily meals in moderation to maintain a correct balance of all nutrients
4. Make sure you drink 8-10 glasses of water a day to remain hydrated
5. Try following a consistent exercise routine by engaging in a certain form of physical activity like any sport, yoga, walking, weight training, or aerobics

The health expert concluded, “Since the vegan revolution has taken over the world by storm, people have been non-hesitant to switch entirely to a plant-based diet. Plant-based diets have been positively linked to overall well-being and have become a healthier choice for vegans as well as for those who wish to switch to plant-based and dairy-free alternatives. So, let us not solely make weight loss a New Year resolution but move closer to a healthier and sustainable lifestyle by routinely making mindful eating choices in our day-to-day lives.”

Disclaimer: This advice is for an adult with active and healthy lifestyle and should not be considered as a health advise.

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1. Slow down: Take the time to really savor your food by eating slowly and mindfully. This means taking small bites, chewing your food thoroughly, and really paying attention to the taste, texture, and aroma of each bite.

2. Use all your senses: Eating is a sensory experience, so use all your senses to fully engage with your food. Take note of the colors, smells, and textures of your food, and really savor the flavors as you eat.

3. Eliminate distractions: When we eat while distracted – whether it’s scrolling through social media or watching TV – we don’t fully experience the act of eating. Try to eliminate distractions during meals by turning off your phone and focusing solely on your food.

4. Listen to your body: Pay attention to your body’s signals of hunger and fullness. Eat when you’re hungry and stop when you’re full. This can help prevent overeating and improve digestion.

5. Practice gratitude: Take a moment before eating to express gratitude for your food and the people who brought it to your plate. This can help cultivate a sense of appreciation and mindfulness around the act of eating.

By practicing mindful eating, we can improve our relationship with food, enhance our enjoyment of meals, and connect more deeply with our bodies. So, the next time you sit down to eat, take a moment to slow down, savor your food, and stay present in the moment. Your body (and taste buds) will thank you!

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BETHESDA, Md. — Eating disorders are serious and often fatal illnesses associated with severe disturbances in people’s eating behaviors, thoughts, and emotions. Research has found that delaying treatment results in poorer outcomes for people with eating disorders. Despite this, less than 20% of people with such disorders ever receive treatment. Tools that encourage and assist people with eating disorders to engage with mental health services are critical to helping them get the care they need.

In a new National Institute of Mental Health-funded study, Ellen Fitzsimmons-Craft, Ph.D., an associate professor of psychiatry at Washington University School of Medicine, and colleagues developed a chatbot to encourage people with eating disorders to connect with care. Chatbots are computer programs designed to simulate human conversation. Research suggests that people respond to chatbots in the same way they respond to humans and that chatbots can be an effective way to reach a wide range of people who need assistance.

In this study, the researchers designed a chatbot named “Alex.” This study is the first in a planned three-part series, which includes a preparation phase, an optimization phase, and an evaluation phase. In this “preparation” phase, researchers developed Alex to include four theoretically informed components:

• Psychoeducation: This component helped refute stereotypes about eating disorders, emphasized the seriousness of this mental disorder, and provided information specific to the eating disorder the user indicated they were experiencing.
• Motivational interviewing: This component highlighted differences between users’ health goals and their current behavior by encouraging them to evaluate how important it was to address their eating disorder behaviors and their confidence in making changes.
• Personalized recommendations: This component provided personalized recommendations for seeking treatment.
• Repeated check-ins: This component included up to three check-ins in the weeks after interaction with the chatbot, which reminded users of available resources for treatment and promoted reflection on overcoming barriers to care.

The psychoeducation, motivational interviewing, and personalized recommendation components were designed to take a total of 15 minutes to complete. The repeated check-ins each took about 3 minutes to complete.

Testing the Alex prototype

The researchers held two in-person testing sessions to get feedback on a prototype version of Alex. After incorporating user feedback, the researchers tested the chatbot again in two remote-testing sessions. Participants in the testing sessions were people who had screened positive for an eating disorder but were not currently in treatment. After engaging with the chatbot, participants rated the chatbot on usability, usefulness, ease of use, ease of learning, and satisfaction. The researchers also interviewed participants to learn more about their experiences.

In the first two testing sessions, participants rated the chatbot with an average of 83.0 and 77.0 out of a possible score of 100 on usability, indicating they had an above-average user experience with Alex. The participants liked how human-like the chatbot was, with some noting that knowing they were speaking to a chatbot allowed them to open up more than they might have if they were speaking with someone face-to-face.

Participants generally offered positive feedback, while also suggesting ways to improve Alex’s components. For example, in the Motivational interview component, participants indicated that they liked how the chatbot helped them think about their ability to enact change, but they found completing several quantitative scales related to this reflection confusing. As another example, participants liked the pressure-free nature of the personalized recommendations for treatment that they received; however, they wanted the ability to select an option that allowed them to receive information on multiple types of care.

The researchers updated Alex in response to this feedback. For instance, they altered the flow of the chatbot-user conversation, improved the reflective scales, and supplied users with resources for various types of care, including individual treatment in person or via telehealth and online self-help resources.

Testing Alex “2.0”

After incorporating the user feedback, the researchers tested Alex again in two remote testing sessions. Usability ratings in the remote testing sessions, which were 75.0 and 85.8, showed a slight overall increase over ratings from the two in-person testing sessions. Only a modest increase was expected due to the high ratings in the initial testing sessions.

Participants in the remote testing sessions also received check-ins in the 2 weeks following interaction with the chatbot. These check-ins reminded participants of the available treatment resources and encouraged them to seek help-. Participants generally found that the reminders reinforced help-seeking behaviors but thought that it would be helpful to be able to schedule these check-ins. This insight offered important feedback for future chatbot iterations.

Overall, participants were open to the chatbot and able to successfully use it, suggesting its potential as a highly scalable tool to improve motivation and help-seeking behaviors among individuals with eating disorders. The researchers note that future studies should be done to determine how effective the chatbot is at improving help-seeking behaviors immediately and longer term. It will also be vital to understand which specific aspects of chatbot interaction help motivate help-seeking behaviors. In the future, the chatbot could be adapted and tested for encouraging services use among people who screen positive for other mental disorders.

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