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"Food is not just fuel, it's information. It talks to your DNA and tells it what to do." - Dr. Mark Hyman

The Daily Tonic is a two to five minute read sharing science backed health news and tips, all while getting you to crack a smile or even lol on occasion.

Friday. Happy Cinco de Mayo — a holiday meant to commemorate the Mexican victory at the Battle of Puebla in 1862. Fast forward to the present day, and the only thing the average American is commemorating is how much we love frozen margaritas, chips, and guac. And unfortunately, our love for chips and other processed foods goes beyond just special occasions. Junk food is a staple of the Standard American diet, and according to the latest research, it impacts more than just our waistlines. Let’s dive in.

Another Reason To Eat Whole Foods

Ultra-processed foods (UPFs) are undoubtedly convenient and oh, so tasty. Our brains are hardwired to think so. Over thousands of years, we evolved to seek foods high in calories so we wouldn’t starve. Today, that same evolutionary trait makes calorically dense processed foods feel almost irresistible. There are entire teams of food scientists working to make UPFs taste amazing, and frankly, they are doing a good job.

We all know that UPFs aren’t good for our health, but how bad are they exactly? As long as we are watching our calories and our waistlines, can’t we enjoy these “foods” without having much to worry about?

Eh — not exactly.

New research from the past decade has shown a connection between the consumption of UPFs and an increased risk of anxiety, depression, and even cognitive decline. In fact, a recent study showed that eating more than 60% of calories from UPFs increased the risk of feeling mentally unhealthy. The question is, what are UPFs, and how do they impact our mental health?

UPFs include most packaged and frozen foods, which use high-fructose corn syrup, hydrogenated oils, protein isolates, colors, sweeteners, and preservatives as ingredients. The main issue with these foods is that manufacturers want them to taste better than real food, so they continuously alter the recipe. And unfortunately, the more they tweak the recipe, the less they resemble real food.

By the time they come up with stuff like Swedish Fish or Wasabi flavored Oreas (both real flavors), you have to ask — are those even cookies anymore, or a science experiment gone wrong?

When it comes to the impact of UPFs on mental health, there is no definitive proof, but a few things are clear. First, UPFs have been linked to low mood, anxiety, and mild depression. One study found that participants who ate more UPFs were more likely to report feelings of depression and anxiety. Second, there is a link between UPF consumption and cognitive decline. The results of a study that followed over 11,000 Brazilian adults for a decade showed that cognitive function declined by 28% in those who consumed more than 20% of their calories from UPFs.

Yikes.

Researchers are not entirely sure why UPFs have this effect. However, much of the research has been focused on the connection between gut and mental health. UPFs are typically low in fiber, which is necessary for producing short-chain fatty acids, which are crucial for brain function. Fiber also helps feed the good bacteria in the gut, and UPFs lack this nutrient.

The key takeaway? Wasabi-flavored Oreos sound gross, but for the most part, ultra-processed foods are incredibly convenient, delicious, and terribly addicting. They are also EVERYWHERE. And I mean everywhere — the checkout line at AutoZone sells chips, candy bars, and soda. You can’t even go in for an oil change without Big Food trying to get you to buy their junk.

But these foods are far from healthy, and research has shown that they could be detrimental to not just your waistline but your mental health as well. So, just avoid the processed junk as best you can, and if you are particularly interested in doing everything you can to prevent cognitive decline, try the MIND diet, which is rich in green leafy vegetables, legumes, nuts, berries, fish, chicken, and olive oil.

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An Easy Brain Boost

Research suggests that chewing gum can boost brain function in just 15 minutes.

Gum increases blood flow to the head, leading to greater alertness, improved concentration, and better work productivity. It may also reduce stress levels, freeing up your brain for better focus.

While caffeine has a similar effect, having it within nine hours of sleep can disrupt your rest and cause other health issues.

So, maybe consider using gum in the afternoon as a caffeine-free way to stay focused and productive all day. It could be an easy way to give yourself a little pick-me-up without worrying about it impacting your sleep later on.

Tonic Shots

• What’s the skinny on MCT oil? Deep dive on whether it is good for you or just hot air. Learn more.

• Scientists may have figured out why we get grey hairs as we age. And no, it isn’t the stress from your kids and spouse. Learn more.