The relationship between sugar and mood is a topic that is gaining more and more attention, especially when the consumption of added sugars and processed foods has increased significantly in recent decades. Currently, There is a clear consensus that excessive consumption negatively influences both physical and mental health.
It is convenient to know that there are two types of sugar: lfree, present in soft drinks, juices, desserts, and intrinsic, which is typical of foods, for example in fruits or vegetables.
What needs to be limited is the consumption of the first of them.
Sugar, in the form of glucose, is essential for brain function since it is its main source of energy, Therefore, it requires a constant and balanced supply to maintain its proper functioning.
Reducing sugar consumption and adopting a balanced diet is an effective strategy to improve physical and mental health.
Norberto AbdalaPsychiatrist
Consumption of free sugar causes rapid rises in blood glucose levels, followed by equally rapid falls. This fluctuation impacts the stability of neurotransmitters, causing mood changes, inducing symptoms of depression and anxiety. Excessive sugar consumption is also related to a greater risk of developing neurodegenerative diseases.
Sugar and the intestinal microbiota
A promising area of research in recent years has been the study of the gut-brain axis through the intestinal microbiota, proving that intestinal health has a significant influence on mood.
Excessive sugar consumption alters the composition of the intestinal flora, promoting the growth of harmful bacteria and reducing the diversity of beneficial bacteria.
This intestinal imbalance influences the production of key neurotransmitters – such as serotonin – involved in the regulation of mood and anxiety. About 90% of the body’s serotonin is produced in the intestine and if the intestinal microbiota is not balanced, it can affect the production of this substance.
High sugar consumption is also associated with higher levels of inflammation in the body.
Currently, Chronic inflammation is a factor that is assigned much importance not only with respect to physical health but also in the development of many emotional disorders.
When large amounts of sugar and processed foods are consumed, the body experiences an inflammatory response that affects its regulatory capacity. At the brain level, inflammation also alters the production of neurotransmitters that regulate mood. leading to an increase in symptoms of anxiety and depression.
Besides, Individuals who experience anxiety often resort to increased consumption of sweets as a form of emotional “self-regulation,” since sugary foods generate a temporary feeling of well-being due to the release of dopamine, associated with pleasure. However, This relief is momentary and is followed by an emotional relapse, which can generate a vicious cycle.
Reducing sugar consumption and adopting a balanced diet rich in whole, natural foods is an effective strategy to improve both physical and mental health. and it is a necessary association in all psychiatric treatment.