#709 - Max Lugavere - The Terrifying Link Between Diet & Mental Health
Nov 20, 2023
01:30:13
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Max Lugavere, health and science journalist, discusses the impact of diet on cognitive decline and mental health. Topics include California banning Skittles, concerns about artificial sweeteners, killing your sweet tooth, raising babies vegan, demonization of red meat, preventing dementia, and the importance of relationships.
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Quick takeaways
California is banning certain food additives due to cancer-causing concerns, emphasizing the need for better food quality and regulation.
The health effects of artificial sweeteners are debated, and caution should be exercised when consuming them.
Nutrition plays a role in mental health, with a poor diet linked to depression, while a Mediterranean-style diet can improve mental well-being.
Regular exercise, including resistance training, is crucial for overall health and can help prevent age-related conditions and reduce the risk of various diseases.
Deep dives
The Impact of California's Ban on Certain Food Additives
California has passed a bill banning certain food additives, including those found in Skittles and 12,000 other products due to cancer-causing concerns. While some see it as a sign of virtue signaling and fear mongering, others believe that regulation is needed to protect the food supply. The prevalence of ultra-processed foods in supermarkets highlights the need for better food quality and regulation. However, it is important to strike a balance and not stigmatize all processed foods.
Artificial Sweeteners and their Impact on Health
There is ongoing debate about the health effects of artificial sweeteners. While some studies link them to negative outcomes such as obesity, others suggest they can aid in weight loss. It is important to approach these products with caution and consider personal preferences and values. Avoiding artificial sweeteners for those who choose to do so is fine, as long as their diet remains balanced and provides adequate nutrition.
The Complex Relationship Between Food, Mood, and Mental Health
There is growing evidence that nutrition plays a role in mental health. Poor diet, particularly one high in ultra-processed foods, has been associated with depression. On the other hand, adopting a Mediterranean-style diet or cleaner eating can improve mental well-being. It is essential to prioritize food quality, including consuming adequate protein and essential nutrients to support brain health.
The Importance of Exercise and Avoiding Sedentary Lifestyles
Regular exercise is crucial for overall health and can help reduce the risk of various diseases, including cancer. Sedentary lifestyles are becoming increasingly common and are associated with negative health outcomes. Even just a few minutes of exercise per day can have beneficial effects. Resistance training is particularly important for preserving muscle mass and preventing age-related conditions like sarcopenia. It is crucial to prioritize exercise and find a routine that works for each individual's needs and preferences.
Importance of Physical Activity for Health
Regular physical activity, such as walking, helps to reduce fat in the blood and lower the risk of all-cause mortality. The recommended number of steps per day for younger people is around 7,000 to 10,000, while for older individuals it is 10,000 to 12,000 steps. It is important to find a balance and pick a number based on individual factors like walking speed. Engaging in physical activity can have numerous benefits for overall health and well-being.
The Significance of Animal Products in Pregnancy and Child Development
Animal products are among the most nutrient-dense foods available, and pregnant women especially need a variety of nutrients for proper fetal development. Important nutrients found in animal products include protein, choline, vitamin B12, and DHA fat. While it is possible to follow a plant-based diet and obtain some nutrients from various sources, animal products provide a more concentrated and easily absorbed form. Depriving a child of these essential nutrients by adhering strictly to a vegan diet can lead to stunted development and other issues.
Understanding Dementia Prevention and Brain Health
Dementia prevention is an emerging field, and there is growing evidence that many cases of Alzheimer's disease and other forms of dementia are preventable. Modifiable risk factors like obesity, type 2 diabetes, and hypertension play a significant role. A brain-healthy diet includes whole foods, such as grass-fed red meat, avocados, dark leafy greens, shellfish, and legumes, while avoiding ultra-processed foods. In addition to diet, other lifestyle factors like quality sleep, stress management, and regular physical activity contribute to brain health. Building cognitive reserve through engaging in complex cognitive activities and maintaining social connections also supports long-term brain health.
Max Lugavere is a health and science journalist, filmmaker, podcaster and New York Times bestselling author.
To maintain peak health, nurturing an healthy mind and body is key. Simple daily habits and foods can make a massive difference to limiting and even reversing cognitive decline as you age,.
Expect to learn why California is banning Skittles, how worried you should be about artificial sweeteners, tactics for how to kill your sweet tooth, why raising your baby vegan might be child abuse, the biggest issue with the demonisation of red meat, the specific ways you can prevent dementia from happening and much more...
