At 55, Kate (a pseudonym) suffered from depression, anxiety, and post-traumatic stress disorder (PTSD). Her emotions swung dramatically, and she struggled with binge eating, resulting in obesity. These issues persisted for decades without any sign of improvement.
She also had a sweet tooth.
It was only when her psychologist encouraged her to give up sugar that these symptoms began to improve.
Two weeks after quitting sugar, Kate had lost four pounds and experienced reduced irritability. She no longer craved sugar, and her energy remained stable throughout the day, without the “shakiness and anger” that used to arise a few hours after meals.
Additionally, her sleep quality improved; previously, she had experienced nightmares several times a week, and now these terrifying dreams were absent. Interestingly, she noticed that when she indulged in sugar again, the “toxicity” she’s come to associate with it would reemerge, leading to bloating and anxiety.
“The old feelings would come back once more,” she said.
Kate was treated by Jessica Russo, a clinical psychologist with a private practice in Philadelphia.
Association Between Sugar, Mental Disorders
This patient’s condition isn’t an isolated case. Extensive research has shown that added sugar is linked to various mental disorders, with a high-sugar diet contributing to anxiety, stress, and hyperactivity.Excessive sugar consumption “can exacerbate mood disorders,” according to clinical psychologist Laurel Basbas. She has observed too many such cases in her clinical practice over the years, she told The Epoch Times.
The habit of consuming sugary drinks is one of the most significant contributors to excess sugar intake in the modern diet. A single can of soda contains as much as 40 grams of sugar.
Excessive sugar stimulation to the brain can lead to an inability to concentrate and may even exacerbate symptoms of attention-deficit hyperactivity disorder (ADHD).
3 Major Reasons Sugar Raises Mental Disorder Risk
1. Sugar Depletes Essential Nutrients in the Brain
Sugar can induce symptoms of mental disorders because it alters the gut microbiome, leading to a deficiency of nutrients required by the brain and nerves.“We have to be careful with nutrition because good nutrition can help, [and] bad nutrition is going to exacerbate the problem,” Ms. Basbas stated.
“The gut microbiome produces B vitamins and vitamin K, which are our foods,” said Sheridan Genrich, an Australian clinical nutritionist and naturopath, told The Epoch Times.
B vitamins are crucial for the brain.
“When they are deficient, people can experience fogginess, even paranoia—just generally troubled thinking as sort of a depressive state,” Ms. Russo said. The production of red blood cells decreases as B vitamin levels decrease, leading to a reduced oxygen-carrying capacity of the blood and lower energy levels. Additionally, these B vitamins are essential for the synthesis of neurotransmitters.
The gut microbiome also produces neurotransmitters, which are stored in the brain and are “the key for mood,” Ms. Genrich said. For instance, the gut produces serotonin, which is responsible for feelings of happiness and well-being. It’s also a precursor to melatonin, which can help promote restful sleep.
Calcium and magnesium are both “minerals significantly depleted due to a high-sugar diet,” Ms. Genrich said. “Our bodies are so intelligent; they always strive to protect our safety.”
When we consume too much sugar, calcium and magnesium are drawn from our bones to buffer blood sugar fluctuations and create a balanced internal environment. Their deficiency not only leads to bone loss but also affects the nervous system. In particular, magnesium “puts on the brakes” for our intensifying emotions, and a lack of magnesium can make “someone feel less relaxed,” according to Ms. Genrich.
Excessive sugar consumption also leads to deficiencies in essential nutrients such as iron and vitamin C, she said.
2. Sugar Induces Inflammation
Excessive sugar can lead to inflammation. Inflammation is being researched as a contributing or causal factor in mental disorders, including depression and anxiety.“I think if you just look at the basics of what sugar is and what table sugar or refined sugar is, it just would make sense,” Ms. Russo said.
Inflammation is a key mediator of sugar-induced depression; emotions are affected as inflammatory markers increase in the bloodstream. Additionally, inflammation is also recognized as a physiological trigger of depressive symptoms, such as fatigue, low energy, sleep problems, and changes in appetite.
3. Sugar Causes Brain Atrophy and Disrupts Dopamine
Ms. Russo emphasized that individuals who consume excessive sugar often have elevated blood sugar levels, which can harm the brain’s blood vessels. These vessels play a crucial role in supplying oxygen-rich blood to the brain. When these vessels are damaged, the blood flow to the brain is reduced, resulting in the death of brain cells.“This is what’s called brain atrophy,” she said.
Sugar stimulates the brain to release pleasure-inducing dopamine, although prolonged excessive sugar intake can decrease dopamine secretion. This prompts people to consume more sugar to maintain the feeling of satisfaction, initiating a vicious cycle. As a result, the brain’s reward system becomes disrupted, leading to emotional issues.
Other Contributing Factors
Eating excessive amounts of added sugar can lead to elevated blood sugar levels and insulin resistance. Insulin resistance is associated with an increased risk of depressive symptoms and is also more common among individuals with such symptoms. Furthermore, researchers believe insulin resistance’s consequent disruption in energy use may directly cause depressive symptoms.Sugar harms the body and affects our brains, moods, and nerves. If you haven’t already, it is time to consider removing it from your diet.