Lina Begdache | Source | Dietitian-Nutritionist/Assistant Professor of Health and Wellness Studies at ...

Expert available to discuss Gallup poll: Ultra-processed foods to blame for decline in food enjoyment

A new Gallup poll has revealed that healthy eating and food enjoyment are on the decline in the U.S. But why is that? Lina Begdache, associate professor of health and wellness studies at Binghamton University, State University of New York, says that the decline in food enjoyment, coupled with increasing concerns about health, points to rising consumption of ultra-processed foods, among various other contributing factors.

"From a neuroscientific perspective, ultra-processed foods engage the brain's reward system, initially enhancing the pleasure derived from eating," said Begdache. "However, prolonged stimulation of this system can lead to tolerance, diminishing the enjoyment these foods provide over time. Additional factors that further reduce the experience of savoring food include eating on the go due to hectic lifestyles, the erosion of traditional food cultures, the overwhelming abundance of food choices, and restrictive dieting practices."

Expert: Daylight savings time can have negative effects on mood

The end of daylight saving time is approaching and although a change in one hour does not seem to be extreme, it impacts the circadian rhythm, which is the internal clock that regulates the sleep-wake cycle and can lead to disruption of brain and body functions. According to Lina Begdache, assistant professor of health and wellness studies at Binghamton University, State University of New York, you can prepare for the change by avoiding caffeine and alcohol and by eating healthy and exercising.

What’s the correlation between Daylight Saving time change and our mood?

Begdache: Although a change in 1 hour does not seem to be extreme, it impacts the circadian rhythm, which is the internal clock that regulates the sleep-wake cycle. Research on sleep quality during the transition time describes potential metabolic disturbances and changes in mood. Sleep quality may be affected especially due to sudden misalignment between the circadian rhythm and the amount of daylight we are exposed to. The circadian rhythm is crucial in regulating several brain and body functions. Many genes, known as clock genes, are expressed based on the circadian rhythm. Therefore, disturbance in this cycle means disruption in many brain and body functions. Mood alterations can be a consequence of this disruption.

Are there people that are more susceptible to negative mood changes this time of year?

Yes, individuals with a predisposition to mood disorders and those with lighter sleep are affected. Interestingly, research has shown that women tend to have a shorter circadian rhythm of melatonin (the brain chemical that controls the sleep-wake cycle), which means that time transition may have a greater impact on their mood. This is something I found in my studies; women have a higher risk of mental health disorders in spring and fall.

How can we prepare for or prevent this change?

People need to pay closer attention to their sleep quality when transitioning, avoid stimulants such as caffeine, or exercise closer to bedtime. Avoid blue light or heavy meals at least 2-3 hours before bedtime. Although alcohol is a depressant, it shortens the sleep-wake cycle, so it should be avoided.

Can making positive changes in nutrition and lifestyle practices help? How can this change affect sleep patterns or quality of sleep?

Definitely, exercising during the day helps the brain produce more melatonin at night. A balanced diet of complex carbs and healthy proteins also supports more melatonin production. A word of caution, following a low-carb diet has a great impact on sleep quality. Individuals need to be conscious of how their diet is impacting their mood and sleep quality. Using a downtime regimen before bed helps to reduce stress, which also affects sleep quality. Maintaining a regular bedtime is crucial for mood as these clock genes mentioned above are very sensitive to the change in wake-sleep cycles.

Wintertime blues? Health expert offers tips to combat seasonal affective disorder

Millions are affected by seasonal affective disorder (SAD) every year. The annual pattern of winter depression and melancholy suggests a strong link between your mood and the amount of light you get during the day, says Lina Begdache, assistant professor of health and wellness studies at Binghamton University, State University of New York. As we head into the colder, shorter months of the year, she has some tips to combat the effects of SAD.

“It is possible to readjust the circadian rhythm to better align with the new light and dark schedule,” said Begdache. “This means getting daylight exposure as soon as possible upon waking up, as well as maintaining sleep, exercise and eating routines that are more in sync with your routine prior to the time change. Eventually, people can gradually transition into the new schedule.”

Taking these small steps may help the circadian rhythm adjust faster. For the millions with mood disorders, that could mean happier times during what are literally the darkest days

Practice light therapy
In winter, most people leave work when it’s turning dark. For this reason, light therapy is typically recommended for those who experience seasonal affective disorder, or even shorter periods of seasonal funk.

This can be as simple as getting some light shortly after awakening. Try to get at least one hour of natural light during the early morning hours, preferably about one hour after your usual morning wake-up time when the circadian clock is most sensitive to light. This is true no matter what your wake-up time is, as long as it’s morning. For people living at northern latitudes where there’s very little sun in winter, light therapy boxes – which replicate outdoor light – can be effective.

Avoid stimulants
You can also improve your sleep quality by avoiding stimulants like coffee, tea or heavy meals close to bedtime.

Exercise
Exercising during the day is also good – it increases serotonin production and supports circadian regulation.

Eat a balanced diet
A balanced diet of complex carbs and healthy proteins supports steady serotonin and melatonin production, and practicing downtime before bed can reduce stress.