FAST FOODS AND HEALTH

                                  FAST FOODS AND Health 
                      (JUNK FOODS)

    The dark side of junk foods is not an unknown fact. Several research studies have shown that fast foods and processed foods have increased childhood obesity, heart disease and Diabetes and other chronic diseases. Maharashtra Government Bans Junk food in school canteens | (Edited by Anisha Singh | Tuesday May 9, 2017 ), No Junk Food For School Children In Nagaland, Says NBSE Chairman Asano Sekhose (Edited by Anisha Singh | Wednesday March 15, 2017), Punjab Child Rights Panel Bans Junk Food In Schools (Indo-Asian News Service | Thursday, July 14, 2016). Recently, the Delhi Government demanded a crackdown on junk food that is sold in schools and within 50 meters of them.Not only do they add inches to your waistline, but scientists and researchers have also indicated through various studies that junk food can actually cause serious damage to your brain. The worrying bit is that it’s not just years of poor eating, but regular consumption of junk food even for few days can lead to a mental meltdown.

 In his book, Encyclopedia of Junk Food and FAST FOOD

, Andre F. Smith defines junk food as, "those commercial products, including candy, bakery goods, ice cream, salty snacks, and soft drinks, which have little or no nutritional value but do have plenty of calories, salt, and fats. While not all fast foods are junk foods, most are. Fast foods are ready-to-eat foods served promptly after ordering."

How Junk Food Affects Children?

Obesity risk:

   A study published in "Pediatrics" Found fast-food consumption in children was linked with many dangerous precursors for obesity. According to this study, kids who ate fast food were more likely to consume a higher amount of calories, fat, carbohydrates and added sugars in one out fast food meal. They were also less likely to consume as much fiber, milk and fruits, and vegetables as children who did not eat fast food. Children who consumed more fattening foods while eating fast food were also likely, in general, to eat more unhealthy foods at other meals. High-calorie food can be addictive, causing children who occasionally eat fast food to learn problematic patterns of eating. These factors were found to place children who regularly ate food at increased risk for obesity. 

Energy and Focus: 

  

   According to the women's and children's health. Diet has a significant effect on children's study habits. Junk food and foods with high sugar content deplete energy levels and the ability to concentrate for extended periods of time. Energy and focus are especially crucial for school age children. Children set the foundation for lifelong habits in their youth, making junk food particularly hazardous to their well-rounded development. Physical activity is also essential for children of all ages, and regularly eating junk food does not provide the necessary nutrients children need for sufficient energy to engage in physical activity. A lack of physical activity is harmful to physical and mental wellness. A lack of physical activity is harmful to the physical and mental well being and may also exclude a child from critical social development.

Chronic Illness: 

    According to the Prevention Institute, experts blame junk food for rising rates of diabetes, high blood pressure, and stroke. Increasing rates of chronic illness affect children who regularly consume junk food. The Centers for Disease Control and Prevention predicts if current trends continue, one in three U.S. adults will have diabetes by the year 2050. Diabetes can result in disability and premature death. The center for food safety noted in 2012 the obese children are also more likely to develop high cholesterol and heart disease later in life. According to the women's and children's Health Network, changes can happen in children's bodies even when they are young that is associated with disease at a more advanced age. 

Self- Esteem and Depression: 

   Self-esteem and confidence in oneself are especially important to growing children, and regularly consuming junk food can negatively impact this sense of self. According to Kids Health Club magazine, junk food can affect a child's physical development in detriment ways, including unhealthy weight gain. which can result in self-esteem problems. Low self-esteem can lead to consequences like depression. Nutritionists at MayoClinic.com also report eating junk food can potentially cause depression on its own. According to the journal “American Family Physician,” depression -- which can be very dangerous for children -- has negative impacts on growth and development, performance in school and social relationships and can ultimately lead to suicide.

5 Harmful Effects of Junk Food:

1. Lessens its ability to control appetite: 

  Excess consumption of trans fats found in fried and processed foods can send mixed signals to the brain which makes it difficult to process what you have eaten and how hungry are. This is probably why you end up overeating. Healthy brain functions require a daily dose of essential fatty acids like omega-6 and omega-3. Deficiency of these two elements increases the risk of attention deficit disorder, dementia, and bipolar disorder and other brains- related problems. 

   Over consumption of junk food may displace these with trans fats which are harder to digest. A 2011 study shows that trans fats may cause inflammation in the hypothalamus, the part of the brain that containing neurons to control body weight. In worst scenarios, the habit of overeating can be similar to drug addiction to an extent that relying on junk foods may activate the pleasure centers of the brain greater than receiving drugs. 

2.  Increases the risk of dementia: 

               This has been one of the scariest discoveries

associated with the consumption of junk food. You may know that insulin is produced in the pancreas and helps in the transportation of glucose to fuel the body. Insulin is also produced in the brain where it helps in carrying singles between nerve cells and forming memories. A study conducted at the Brown University shows that too much fatty food and sweets can substantially increase the insulin levels in our body. 

 Just like in the case of type  2 Diabetes, with higher levels of insulin, the brain stops responding to this hormone and become resistant to it. This can restrict our ability to think, recall or create memories, thus increasing the risk of dementia. Researcher Suzanne de la Monte, M.D, a professor of pathology, neurology, and neurosurgery at Rhode Island Hospital and the Alpert Medical School of Brown University was the first to uncover this association. Following this discovery, most scientists refer to Alzheimer's as a form of diabetes of the brain. 

3. It makes you impatient and can cause uncontrollable cravings: 

    Eating a sugary cupcake or Doughnut may temporarily spike your blood sugar levels making you feel happy and satisfied but as soon as they return to normal you are left feeling all the more irritable. Fast food is packed with refined Carbohydrates which cause your blood sugar levels to fluctuate rapidly. If your sugar level dip to a very low level, it can cause anxiety, confusion, and fatigue. With a high content of sugar and fats, you tend to eat too fast and too much to satisfy your cravings.

  This can inculcate an impatient behavior while dealing with other things. Fast foods and processed foods may be laden with artificial flavorings and preservatives like sodium benzoate that tends to increase hyperactivity. 

4. It can cause chemical changes that can lead to depression: 

  A lot of studies have shown that eating foods high in sugar and fat actually changes the chemical activity of the brain making it more dependent on such foods. A study conducted at the University of Montreal on mice showed that they suffered from withdrawal symptoms after their regular junk food diet was discontinued. In humans, these withdrawal symptoms can lead to the inability to deal with stress, make you feel depressed and eventually you would turn back to those foods to comfort yourself and handle these feelings. Soon, you may be caught in a vicious cycle even before you know it. Also, by consuming too much fast food you may lose out on essential nutrients like amino acid tryptophan, the lack of which can increase feelings of depression. An imbalance of fatty acids is another reason why people who consume more junk food are at a higher risk of depression. 

5. It can cause memory and learning problems: 

     A study published in the American Journal of Clinical Nutrition in 2011 showed that healthy people who ate junk food for only 5 days performed poorly on cognitive tests that measured attention, speed, and mood. It concluded that eating junk food for just five days regularly can deteriorate your memory. this probably stems from the fact that a poor or toxic diet can cause certain chemical reactions that lead to inflammation in the hippocampus area of the brain which is associated with memory and special recognition. Diets that are high in sugar and fat can suppress the activity of a brain peptide called BDNF (brain- derived neurotrophic factor) that helps with learning and memory formation. Moreover, the brain contains synapses which are responsible for learning and memory. Eating too many calories can interfere with the healthy production and functioning of these synapses. 

Respiratory system:

     

      Excess calories from fast-food meals can cause weight gain. This may lead toward Obesity.Obesity increases your risk for respiratory problems, including asthma and shortness of breath. The extra pounds can put pressure on your heart and lungs and symptoms may show up even with little exertion. You may notice difficulty breathing when you’re walking, climbing stairs, or exercising.For children, the risk of respiratory problems is especially clear. One study found that children who eat fast food at least three times a week are more likely to develop asthma.

Digestive and cardiovascular systems:

   

      Most fast food, including drinks and sides, are loaded with carbohydrates with little to no fiber. When your digestive system breaks down these foods, the carbs are released as glucose (sugar) into your bloodstream. As a result, your blood sugar increases. Your pancreas responds to the surge in glucose by releasing insulin. Insulin transports sugar throughout your body to cells that need it for energy. As your body uses or stores the sugar, your blood sugar returns to normal.How many carbs should you eat in a day?This blood sugar process is highly regulated by your body, and as long as you’re healthy, your organs can properly handle these sugar spikes. But frequently eating high amounts of carbs can lead to repeated spikes in your blood sugar. Overtime, these insulin spikes may cause your body’s normal insulin response to falter. This increases your risk for weight gain, insulin resistance, and type 2 diabetes.

Central nervous system: 

       Fast food may satisfy hunger in the short term, but long terms results are less positive. people who eat fast food and processed pastries are 51% more likely to develop depression than people who don't eat those foods or eat very few of them. 

Reproductive system: 

     The ingredients in junk food and fast food may have an impact on your fertility. One study found that processed food contains phthalates. Phthalates are chemicals that can interrupt how hormones act in your body. Exposure to high levels of these chemicals could lead to the reproductive issue, including birth defects. 

Integumentary system(Skin, hair, nails):

   

    The foods you eat may impact your skin's appearance, but it might not be the foods you suspect. In the past, chocolate and greasy foods like pizza have taken the blame for acne breakouts, but according to the Mayo Clinic, it's carbohydrates. Carb-rich foods lead to blood sugar spikes, and these sudden jumps in blood sugar levels may trigger acne. Anti-acne diet children and adolescents who eat fast food at least three times a week are also more likely to develop eczema, according to one study. Eczema is a skin condition that causes irritated patches of inflamed, itchy skin.

Skeletal system(bones): 

   Carbs and sugar in fast food and processed food can increase acids in your mouth. These acids can break down tooth enamel. As tooth enamel disappears, bacteria can take hold, and cavities may develop. Obesity can also lead to a complication with bone density and muscle mass. People who are obese have a greater risk of falling and breaking bones. It's important to keep exercising to build muscles, which support your bones, and maintain a healthy diet to minimize bone loss. 

Sugar and fat: 

    

    Many fast-food meals have added sugar. Not only does that mean extra calories, but also little nutrition.The American Heart Association suggests only eating100 to 150 calories of added sugar per day. That’s about six to nine teaspoons. Many fast-food drinks alone hold well over 12 ounces. A 12-ounce can of soda contains 8 teaspoons of sugar. That equals 130 calories, 39 grams of sugar, and nothing else.Trans fat is manufactured fat created during food processing. It’s commonly found in:

· fried pies

· pastries

· pizza dough

· crackers

· cookies

No amount of trans fat is good or healthy. Eating foods that contain it can increase your LDL (bad) cholesterol, lower HDL (good) cholesterol, and increase your risk for type 2 diabetes and heart disease.Restaurants may also compound the calorie-counting issue. In one study, people eating at restaurants they associated as “healthy” still underestimated the number of calories in their meal by 20 percent.

sodium: 

  The combination of fat, sugar, and lots of sodium(salt) can make fast food tastier to some people. But diets high in sodium can lead to water retention, which is why you may feel puffy, bloated, or swollen after eating fast food. Salt actually makes you hunger, not thirsty, A diet high in sodium is also dangerous for people with blood pressure conditions. Sodium can elevate blood pressure and put stress on your heart and cardiovascular system. According to one study, about 90% of adults underestimate how much sodium is their fast-food meals. The study surveyed 993 adults and found that their guesses were six times lower than the actual number(1,292 milligrams). This means sodium estimates were off by more than 1,000 mg. Keep in mind sodium estimates were off by more than 1,000 mg. Keep in mind that the American Heart Association recommends adults eat no more than 2,300 milligrams of sodium per day. One fast-food meal could have half your day's worth. 

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         Addicted to Sugar?

       Sugar is used daily by most of us. Modern food is very rich in sugar and this abundance of sugar is viewed as one of the main reasons for growing obesity epidemics. Overconsumption of sugar does not only results in a flood of extra calories it can also lead to addiction. Sugar can interact with different substances in the brain, influencing and changing their normal levels. Most notably, it affects the level of Dopamine. It can also change the concentration of some receptors in the brain.

  These days so many of my patients are struggling with sugar addictions. Sugar is everywhere, hidden in so many foods and available in so many different forms, that it’s hard to avoid. It goes by many different names including glucose, fructose, high fructose corn syrup, malt syrup, dextrose, and evaporated cane juice to name a few.

  The most common form of sugar in our food is sucrose. When ingested, this sugar is split in the digestive system into its two constituents, glucose and fructose. Insulin and glucagon are two enzymes most important for the metabolism of glucose. They both regulate the level of glucose in the human body. After ingestion and degradation of sugar, glucose molecules are absorbed and distributed to all organs and cells in the body. A group of proteins called GLUCs are responsible for the transportation of glucose in the blood. GLUT1 is the main transporter of glucose to the brain.

  While we expect to find sugar in candy bars and cookies, sugar is a common ingredient in fruit drinks, coffee drinks, cereals, salad dressing, ketchup, pizza and spaghetti sauce, and yogurt. Many people don’t realize that a small yogurt with fruit or fruit flavoring can often have as much sugar as a can of soda! While clearly yogurt is a better choice, the sugar levels in many processed and prepared foods can be much higher than you would ever imagine.

Especially vulnerable to high sugar content are low-fat foods. To make up for the diminished flavor resulting from the fat reduction, manufacturers often add sugars to improve the taste. (Just try looking for a low-fat salad dressing without sugar!) We know now that fat is not the enemy: Actually, it is sugar. But knowing that is only part of the solution. 

  Most processed foods contain added sugars, and our sugar thresholds are constantly increasing, making us want more and more. Even healthier forms of sweetness such as maple syrup or raw honey still provide higher levels of simple carbohydrates these days than our bodies require or desire. Sugar impacts a variety of biological functions in the body and can be compared to heroin in its addictability. Let’s look at the impact sugar has on our bodies and how we can reduce our sugar cravings and end our sugar addictions for good.

 One of the human tissues which cannot tolerate low levels of glucose is brain tissue. The main reason for that is the inability of neurons to store glucose and use that stored glucose when levels decrease. That is the reason why the human brain is the first in line for the glucose supply. The brain is also the biggest burner of glucose in the human body. We all know how much children love sweets and sugar. That love is not a consequence of habits and upbringing, though. Recently, researchers have found out that children's love for candies is caused by the biology of their brains. The concentration of neurotransmitters and their receptors is different in children compared to adults. That difference slowly reduces while we grow older. The problem is, that sugar addiction can be formed early in childhood and stay for the rest of life.

  The Impact of Sugar on our Bodies and Emotions

   Today we are so busy that most of us are cooking out of bags and boxes and the prepared processed food we consume is very different than what our parents grew up eating. It’s full of artificial ingredients and loaded with sugars. So, if it were just the occasional brownie or cookie, as it was in our youth, it might be just fine. But today, it’s the treat at the end of the day on top of all of the other sugars we are consuming that causes concern.

    There have always been sweets in our diets: raw honey, maple sap, fruits and berries, and dates have long been used to add some sweetness in countries around the world. In generations past, we might, for example, indulge in a tablespoon of honey, burning off those 60 calories with our physically active lifestyle. Today, our average sugar consumption is a cup of sugar a day. At 774 calories and given our more sedentary lifestyles, that’s a huge caloric shift.

     But it’s not just the calories that cause concern. Sugar has been shown to feed cancer cells and has been connected to breast, ovary, prostate, rectum, lung, gallbladder, and stomach cancers. Sugar can interfere with the absorption of protein, cause gastrointestinal concerns such as the increased risk of Crohn’s disease, ulcerative colitis, indigestion, acidic digestive tracts, and can cause food allergies. Sugar has also been connected to kidney disease, high blood pressure, asthma, arthritis, inflammation, diabetes and insulin resistance, and heart disease. In fact, one cardiologist even declared that virtually all of his patients who suffered heart attacks also had above-normal blood glucose levels.

    Sugar raises your fasting glucose levels, which can lead to hypoglycemia. And we all know what happens when your blood sugar levels crash after a sugar spike! More aggressive behavior and a reduced immune system are also impacts of sugar, especially for children. Research has connected children’s behavior to their level of sugar consumption. When your body experiences the sugar crash post-consumption, blood sugars fall and the brain is affected since glucose is its primary fuel.

   So we have a soda, blood sugar goes up, the body releases insulin in response and the insulin increase causes the blood sugar to drop. As the ups and downs continue, the stress on the body causes a fight or flight response that results in a release of adrenaline. Aggressive behavior, anxiety, attention struggles and hyperactivity can occur not surprisingly. It’s hard enough to manage your children’s sugar intake at home but harder still at school. Even if you pack a healthy lunch, there is a plenitude of treats accessible. More than 80% of schools have contracts with soda companies, so whether it’s a soda or a fruit juice, an “energy” drink, or even flavored milk, high sugar options abound in schools.

 Sugar also wreaks havoc on our mineral absorption. Minerals play a critical role in digestion, maintaining our pH balance, and nerve impulse transmission. When our mineral balance is out of alignment, we can experience trouble sleeping, anxiety, asthma, tooth decay, and weaker bones. Minerals function in a proper balance and when one mineral is out of proportion, the others typically follow suit.

   Studies have shown that sugar causes the body to release calcium and magnesium, throwing the calcium and phosphorous ratio out of balance. In an attempt to rebalance the ratio, the body will pull calcium from teeth and bones. But because the alignment of calcium, magnesium, and phosphorous remains unbalanced, the calcium isn’t fully or properly utilized and it will likely be excreted through the urine or land as a kidney or gallstone. So teeth and bones pay the price for the excess sugar, but the problem still isn’t solved.

                                         The Sugar Addiction

   We know that addiction to sugar is real, as withdrawal symptoms have been documented including low energy, mood swings, headaches, and the relapse desire to consume more. Sugar increases pleasure-yielding opiates in the brain, similar to morphine and heroin, resulting in strong cravings that we cannot ignore. Mood-enhancing neurotransmitters such as serotonin and endorphins are released when we eat sugar, making us feel relaxed or energized. We become addicted to the energy surge or the false sense of calm that they provide and return to them for that feeling over and over again.

   At the same time, if you are consuming sugar in combination with poor sleep, stress, or adrenal fatigue, the likelihood of intense sugar cravings can increase as the sugar perpetuates a cycle of more sugar cravings that repeat repeatedly. Excessive sugar actually re-wires the brain creating a biochemical dependency that will be very hard to ignore.

Even artificial sweeteners without calories trick our brain into wanting that sweet flavor and they come with a host of other side effects. But suffice to say, aspartame (NutraSweet or Equal), saccharin (Sweet N Low or Sugar Twin) sucralose (Splenda) are not good substitutes and should always be avoided.

  So many women tell me that they’ve tried to cut back but they can’t seem to stop. Either they feel the withdrawal symptoms of a headache, shakiness, fatigue, nausea, or depression, or they are overcome by stress and the struggles of work-life balance and our busy schedules. Sugar can be a sweet release, a little self-love, an antidote to the absence of pleasure and joy in our lives.

                  How to control Sugar Addiction? 

Choose naturally sweet foods: Try to indulge your sugar cravings naturally by choosing fruits, berries, dates, raisins, and other sweet whole foods. While these foods still have high sugar content, they also contain nutrients and fiber and can help to satisfy a sweet tooth.

Read labels: Save your sugar intake for the things you really enjoy and remove the excess from the foods you don’t even realize have added sugar. 4 grams of sugar equals about 1 teaspoon so when you read the label and see 28 grams in a yogurt, ask yourself if 7 teaspoons of sugar is a good choice for you.

Don’t eat out of habit: This may seem obvious and simple, but it’s actually neither. We often get into habits such as a 3pm snack for example, or a piece of chocolate after dinner. Try not to eat foods automatically because that’s what you’ve always done. Instead, choose your sweet indulgences carefully, make them treats to savor, and if you don’t really desire them, skip them that day.

Add fermented foods to your diet: In addition to being nutritional powerhouses, many people find that when added to their diets, fermented foods seem to help diminish sugar cravings. And if eaten at the same time as something sugary, the beneficial microflora will minimize the negative effects of the sugar as the fermented foods and drinks will use the sugar as their food.

Eat foods with all six flavors: 

      The main flavors of food: are sweet, sour, salty, bitter, pungent, and astringent. When the body gets all six it is more balanced, digestion is improved and cravings are diminished. Many recipes or meals can easily contain all six, as can one simple side dish like a fruit and spice chutney, which can be fermented to add even more health (and sugar craving reducing) benefits. Just as all six flavors bring the body back into balance, you can listen to your body and monitor how you feel after eating and use this information to bring yourself back into alignment. Your energy should be consistent and stable after a meal, not high then crashing low. Using healthy fats such as butter, olive oil, nuts, and avocado can also help you to feel full, eat less and reduce cravings for something sweet.

Eat a healthy balanced diet:   

       Avoiding packaged and processed foods rich in sugar and white flour in favor of fresh organic produce and grass-fed meats will help your body restore its own natural balance and make sugarless of a seductress and more of an innocent bystander in your life. Supplementing with a high-quality multivitamin can also help support your body’s balance and eliminate nutritional gaps that could lead to cravings.