It can be so easy to fall into bad habits when it comes to your diet. Everyone knows the importance of a healthy diet and how to get the nutrients you need, plenty of fruit and vegs, whole grains, protein and less sugar, unhealthy and ultra-processed foods, but getting back on track if you have fallen into eating all the wrong foods and overconsuming junk food can have a disastrous effect on your physical and mental health.
Right now, just under 30% of Brits are classed as obese, and an extra 37% are overweight, while across the pond in the US, nearly 1 in 3 adults are overweight, and 1 in 11 are severely obese to the point it endangers their lives. While not all of these people will have reached overweight status due to a poor diet, there is no denying that compared to 30, 40, or 50 years ago; our diets have higher levels of sugar and healthy ingredients.
The reality is a poor diet will affect you in many different ways, not just making you overweight. While diet meal shakes can help you shift any weight you need to lose, you will still struggle with the effects of a poor diet unless you make the right food choices to sustain weight loss.
Lower Energy Levels
A diet rich in whale grains, fruits, and vegetables can give your body the nutrients it needs to support vital functions and give your body the energy it needs. Including foods packed with Vitamin B12, Magnesium, Vitamin B and Iron, to name a few, can support healthy energy levels and help put the pep back in your step.
In contrast, foods packed with sugar and salt and simple starches, for example, can contribute to blood sugar crashes, leaving you feeling lethargic and sluggish. If you feel like you are struggling with low energy, include more foods such as bananas, whole grains, spinach, and salmon, to name a few, to give you a boost.
Reduced Immunity
Much like a diet lacking in vitamins and minerals will result in lower energy levels, a poor diet will result in reduced immunity. Research has shown that people who eat a diet full of unhealthy foods will take longer to recover from illnesses and injuries compared to those who eat well and take care to limit unhealthy food choices. Leafy greens, yoghurt, fermented foods, broccoli, ginger, and garlic are some great options to help you boost your immune system and ward off illnesses easier.
Low Mood
Sugary and starchy food can cause blood sugar spikes and insulin responses, which can, in turn, affect your mood and mental health. Eating copious amounts of white bread, sugary foods, cakes, biscuits etc., can all lead to crashes and contribute to you feeling not quite yourself. Studies found people who limit their intake of these foods and ensure they get the proper nutrition reported lower levels of depression and fewer instances of low moods than those who gorged on not-so-healthy foods frequently.
Disrupted Sleep
Again, blood sugar crashes can play havoc on your sleeping pattern, and increased lethargy from poor nutrition and food choices will impact your ability to sleep properly. On top of this, you might also experience heartburn and indigestion along with sleep apnea, snoring from a higher BMI and even restless leg syndrome, which will disturb your sleep.
Foods containing lycopene are thought to be good for a better night’s sleep, as are foods high in vitamin C and selenium too. While a good diet cannot improve your sleep alone, it will support your body and enable you to make better food choices to start to turn things around. Plus, better quality sleep and an improved diet will reduce lethargy and avoid sugar crashes.
Reduced Cognitive Function
Did you know a poor diet has been linked to increased memory problems and brain function? Many studies have been carried out confirming the link between good nutrition and a lower risk of dementia and cognitive decline.
To support your brain health, you need to make sure you are getting enough omega-3 from the fatty fish, eating plenty of berries, leafy greens, and walnuts, and even drinking train coffee, without sugar or flavoured syrups, of course.
Conclusion
A poor diet doesn’t just put you at a higher risk of weight gain. It can also impact your health and well-being in other ways too. But that doesn’t mean you need to eliminate all unhealthy foods; just eat them in moderation alongside a diet rich in vitamins, minerals and healthy foods that support your body and mental health the way it needs it.