Food for Thought:
A digital story by Eileen Röske.
Note from the Creator:
Dear Reader,
thank you for your interest in my story.
- Turn on your audio for an immersive experience.
- For extra information, check the underlined words.
- Explore the appendix for detailed sources and references.
- Enjoy the interactive elements, videos, and quizzes.
Sincerely,
Eileen
How does our diet influence our health, mood, and life quality? Follow Jessica's journey to find out.
Meet Jessica. At 25, she's juggling grad school, a part-time job, and a busy social life. Her days are packed with deadlines, meetings, and quick social gatherings. But beneath her bustling routine, she battles constant fatigue, illnesses, irritability, and digestive issues.Her diet? Predominantly filled with whatever is quickest and easiest: fast food, vending machine snacks, and far too much coffee.
Oh, I am going to be so late for my job. If only the lecture had ended 10 minutes earlier, I’d have caught the earlier bus. Now I'll have to work longer. Also I have no time to cook again tonight, so I’ll grab a snack at the convenience store. Why is my life so stressful?
Jessica
As the months go by, Jessica notices more than just her expanding waistline. Her mood swings start to mirror the rollercoaster that her usual day feels like. Nights are restless, and mornings are almost unbearable. One gloomy Monday morning—a day packed with classes and a crucial work meeting—finds Jessica too ill to get out of bed, overwhelmed and defeated.
I can’t keep doing this. My mood is all over the place, and I’m so tired.
Jessica
With her back against the wall, Jessica finally decides it's time to seek professional help.
Determined to understand the underlying causes, she books an appointment with gastroenterologist, Dr. Stephens, who comes highly recommended for his work on diet and gastrointestinal health.
Jessica, your symptoms are more than discomfort and mood swings. They're signs of a deeper imbalance in your gut microbiome.
Dr. Stephens
Dr. Stephens explains to Jessica that an unhealthy gut can produce harmful bacteria, leading to systemic inflammation. This inflammation can affect the brain, causing mood disorders like anxiety and depression.
He also mentions dysbiosis, an imbalance in gut bacteria. Dysbiosis can result in the production of too much or too little of certain neurotransmitters, contributing to mood disorders and even cognitive impairments.
Slide the image below to compare the harmful and beneficial bacteria residing in the gut.
View the video below for an in-depth exploration of how your microbiome interacts with the immune system.
See here for more videos about the topic:
Jessica, look at this food group picture. Some foods can help your gut flora recover, while others may harm it. It's important to eat a variety of nutritious foods daily and significantly reduce processed foods.
Dr. Stephens
Food groups that are beneficial for gut health.
Dr. Stephens advised me on foods that could help restore my gut health. Probiotics, prebiotics, and fibers are key. He recommended the Eatwell Guide to better understand how to maintain a balanced diet.
Jessica
Armed with this new knowledge, Jessica feels both enlightened and weighed down by her past choices. She realizes it's time for a significant lifestyle change.
Starting with her diet, she focuses on foods that will not only improve her gut microbiome but also enhance her mental well-being.
She turns to social media influencers like @nutritiouslydelicia and @emthenutritionist for inspiration and practical tips, which transform her weekly trips to the supermarket into exciting adventures in discovering new, healthy foods.
With Dr. Stephens advice in mind, Jessica commits to meal prepping, ensuring she eats a balanced diet rich in probiotics, prebiotics, and plenty of fibers. This not only helps her stay on track with her diet but also saves her time during her busy weekdays.
Below, explore some of Jessica's favorite meals.
Beyond food, Jessica learns about other lifestyle factors that affect her microbiome, such as stress management, sleep quality, and physical activity. She starts incorporating meditation, regular sleep schedules, and daily walks into her routine.
As weeks go by, Jessica sees major improvements. She has more energy, fewer mood swings, and feels less stressed. Her diary and health trackers reflect these positive changes.
Before-and-after photos of Jessica
I feel so much better now. Dr. Stephens was right—everything is connected. Changing my diet has truly transformed my life.
Jessica
Jessica’s transformation goes beyond her own health. She becomes a beacon of inspiration for her peers. Encouraged by her results, her roommates start joining her for weekly meal-prep sessions, and her family members begin to reconsider their dietary choices.
Here you will find various tips and strategies to encourage others to reconsider their dietary choices.
Ready to transform your eating habits and enhance your life quality? Start like Jessica did—one meal at a time. Take the first step today!
References/Sources
Videos:
- https://www.youtube.com/watch?v=Zfyn_gOpxHU
- https://www.youtube.com/watch?v=B9RruLkAUm8
- https://www.youtube.com/watch?v=awtmTJW9ic8
- https://www.youtube.com/watch?v=UjGMiChiUFc
- https://www.youtube.com/watch?v=gNXgD6xkhfQ
Pictures:
- https://www.nature.com/articles/s41392-022-00974-4
- Images generated by Microsoft Designer (https://designer.microsoft.com/image-creator)
Recipes:
- https://food52.com/recipes/83341-pasta-salad-tempeh-bacon-recipe
- https://cultured.guru/blog/probiotic-cherry-mango-popsicles-made-with-real-fruit
- https://cultured.guru/blog/how-to-make-summer-rolls-vegan-summer-rolls-with-kimchi
- https://iowagirleats.com/high-protein-overnight-oats/
Other Informations:
- https://workweeklunch.com/meal-planning-for-beginners/
- https://fss-eatwellguide.scot/
- https://www.foodbusinessnews.net/ext/resources/2023/05/24/IFIC_embed.jpg
- https://www.instagram.com/emthenutritionist/
- https://www.instagram.com/nutritiouslydelicia/