https://www.healthymindpsychology.co.uk/

Healthy Mind Psychology, 100 Drake Way, Reading (2025)

22/09/2025

Ever wondered why it’s so hard to stop at “just one bite”? 🍪😵‍💫

Chris van Tulleken, author of 'Ultra Processed People', reveals how modern foods - engineered with emulsifiers, stabilisers, and modified starches, confuse our gut, damage our microbiome, and throw off the intricate brain–hormone network that regulates appetite.

Psychologically, that means our satiety signals get scrambled. We keep eating not because we’re weak, but because our brains are getting misleading messages about hunger and reward.

If your appetite feels “broken,” could it be the food, not you? 🧠🍔

19/09/2025

Do you secretly hope your multivitamin is your safety net? 💊🛡️

In our Book of the Month 'Ultra Processed people', it explains that nutrients work best in context - in real food, with all the natural compounds and interactions our bodies evolved to expect. Isolated in supplement form, they often don’t work… and in some cases, may do more harm than good. Check out this book to get a better idea of the research behind the role of supplements, often expensive and over-marketed, though some may have beneficial effects when considered holistically.

From a psychology standpoint, this taps into the placebo effect and health reassurance behaviours - when we do something that makes us feel healthier without actually improving our health. That feeling can lull us into neglecting more meaningful changes. The take-home message - be aware of your pull towards quick fixes and marketing ploys and try to seek as much personal education and guidance as you can!

Is it possible your vitamins are giving you more comfort than benefit? 🧠🍊

17/09/2025

Why can’t we stop at just one?

Ultra-processed foods aren’t just tasty - they’re designed to keep you coming back for more. From rewiring the brain’s reward systems to affecting mood, stress, and even gut health, there’s a lot more going on than “willpower.”

As a clinical psychologist, I’m breaking down the science behind cravings, the link between UPFs and mental health, and how small, compassionate changes can make a real difference.

💡 This isn’t about blame - it’s about understanding what’s really going on in our minds and bodies.

📖 Read the full blog here: ###

15/09/2025

❓ Do you think “processed” always means “bad”? 🥔➡️🍟

Chris van Tulleken (author of Ultra Processed People) explains that even basic foods have been altered, whether through selective breeding, cooking, or grinding. Any kind of alteration technically means processed, and this is often a very good thing and necessary for our diets. The real problem? We’ve historically measured “junk food” by nutrients alone (too much sugar, salt, fat). Instead, how it’s made and what it does to our brains, or what the interactions of so much added unnatural ingredients does with the real food products it does contain, may be the much bigger culprits in affecting overall wellbeing.

Psychologically, when we oversimplify “good” vs “bad” foods, we can slip into black-and-white thinking, which often leads to guilt, shame, or cycles of restriction and overindulgence. Even ultra processed foods are not "all bad"- it's about awareness and consideration to make the best choices for what's right for you.

Could changing how we define “junk food” change how we relate to it? 🧠🍕

12/09/2025

❓ When you think about what’s on your plate, do you also think about the planet? 🌍🍽️

In our Book of the Month 'Ultra Processed People', the author calls UPF a driving force in a “synergistic pandemic” - fuelling climate change, malnutrition, and obesity all at once.

From a mental health perspective, awareness of this can trigger eco-anxiety - the stress we feel about the planet’s future. While this awareness can be uncomfortable, it can also be a motivator for behaviour change. The link between our food choices, our mental state, and the environment is complex, and Ultra-Processed People makes it impossible to ignore.

It’s important to remember we can’t carry the weight of the whole world on our shoulders. 🌍 None of us can solve climate change alone, and feeling that pressure only fuels guilt and burnout. But small, values-led shifts in our own lives can ripple outward. Whether that’s choosing less UPF, reducing food waste, or supporting local produce, each small act contributes to wider change. What matters is balancing compassion for ourselves with the knowledge that even small steps can make a meaningful difference.

How do you feel knowing your snack choices might be connected to climate change? 🌱😬

10/09/2025

👋 Meet the Team 👋

Dr. Kate Mason is a Clinical Psychologist with over 20 years of experience supporting women through a wide range of emotional and psychological challenges. Her areas of expertise include burnout, stress, anxiety, low mood, work-related stress, parenting difficulties (particularly for mothers), early developmental trauma, relationship struggles, and the unique challenges faced by women navigating perimenopause or a Breast Cancer diagnosis.

Kate also offers lifestyle coaching for clients feeling stuck or disconnected from their values. She supports individuals in rediscovering their sense of identity, purpose, and vitality by helping them implement healthy lifestyle changes and create a more meaningful life.

Known for her warm, collaborative style, Kate creates a safe, gentle space for clients to explore current difficulties while considering how past experiences may shape present patterns. She is passionate about making therapy accessible and stigma-free, offering a relaxed and flexible approach that supports both deep healing and personal growth.

08/09/2025

❓ Do you ever grab something with a “healthy” label… but deep down wonder if it’s still junk? 🥗🍫

Author of 'Ultra Processed People', Chris van Tulleken points out that not all UPF looks like fast food - it can be organic, “high protein,” “sugar free,” "fat free," even “eco-friendly.” The truth? Almost every food that comes with a health claim on the packet is a UPF.

Health claims can prime our thinking, triggering a “halo effect” - where we assume one positive feature means the whole product is good for us. That marketing language bypasses rational decision-making and taps into our unconscious biases.

So next time you see that shiny “all natural” sticker… will your brain pause and take a look at the ingredients list before your hand reaches out? 🛒🤔

05/09/2025

“Over the past 150 years, food has become… not food.”

Ultra-Processed People by Chris van Tulleken

❓ Ever looked at a really bright sugary snack and thought… is this even really food? 🍔🧪 I'm thinking one of my favourites... bright orange Cheetos... 🧐

In Ultra-Processed People, Chris explains that in just 150 years, we’ve shifted from eating natural foods to eating substances created with molecules and processes our bodies have never encountered before in human history.

This isn’t just about health, it’s about how our brains process “food cues.” We’ve evolved to crave flavours, textures, and smells that signal nutrition and survival. But with ultra-processed foods (UPFs), those cues are hacked. Our reward systems light up, but the nourishment our bodies expect never fully arrives, leaving us craving more.

Could it be that your brain is responding to a simulation of food rather than the real thing? 🍟🤯

03/09/2025

Do you really know what’s in your food – and how it could be influencing your thoughts, emotions, and behaviour? 🧠🍩🥤

That’s the question at the heart of September’s Book of the Month: 'Ultra-Processed People' by Chris van Tulleken.

In this fascinating read, Chris – a doctor and broadcaster, unpacks how ultra-processed foods (UPFs) don’t just affect our bodies… they also impact our brains, decision-making, and emotional wellbeing 🍟🍫

From a psychological perspective, he explores how UPFs are linked to:

→ Changes in mood and increased anxiety 😔

→ Disrupted hunger and fullness cues, making mindful eating harder

→ Food cravings deliberately engineered to override self-control

→ Altered gut microbiomes that influence brain chemistry 🧠

→ Learned habits and reward loops that keep us reaching for more

As a clinical psychologist, I’m particularly interested in how food choices are shaped not just by willpower, but by powerful biological and psychological forces - many of which we’re not even aware of. This book highlights how our environment and the food industry can subtly influence our behaviour, making change more complex (but not impossible).

This month, I’ll be sharing some of the most thought-provoking insights from the book, and how they connect to the way we think, feel, and live.

So… is your relationship with food truly your choice, or is it being shaped behind the scenes? 🤔

01/09/2025

Who is ready for a sprinkle of positivity?! 👏🏼✨

Here at Healthy Mind Psychology, we love sharing positive news stories at the start of each month to balance out all those negative news stories that we're often faced with in today's modern world.

Here's just a few snippets of happy news from last month:

🌟Schools around the country celebrate record-breaking GCSE results.

🌟With the new school year beginning, developmental psychologist Professor Samantha Johnson is reminding parents and education professionals of free resources, raising awareness of the unique learning needs of children born prematurely - and the importance of early support from parents, carers, and schools.

🌟11–17 August was National Allotment Week, and new research highlights how allotments are transforming lives across the UK. Beyond growing food, they’re boosting wellbeing - with over 90% of people reporting better mental health, physical health, and healthier diets.

And of course, some happy news of my own...

This month, we are talking all things ultra-processed in terms of food choices. To think about this in my own diet, I embarked upon a bit of fun with a friend and learned to make pasta from scratch! 👩‍🍳 The techniques will take some time to master, but I knew everything going into the meal I was about to enjoy, which is a bonus for my brain and body. This is new activity for me, so a way to add in some novelty, as well as develop a new skill that I might just use IRL (I'm thinking a slow Saturday night, glass of wine, good friends)! What did you get up to this summer- any new mini challenges worth sharing?

27/08/2025

👉 Have you or someone you love battled depression or anxiety that just doesn’t respond to typical treatments?

In 2015, researchers made a striking discovery: individuals with major depressive disorder had elevated levels of tumour necrosis factor (TNF) – a potent inflammatory molecule – in the hippocampus, the brain’s emotional memory centre.

These same individuals were also more likely to suffer from chronic pain. But it doesn’t stop there. Neuropsychiatrists have found that people with higher levels of inflammation tend to show more severe symptoms of anxiety, depression, and even schizophrenia 🧪

Most strikingly, some researchers believe these inflammatory markers might one day help predict su***de attempts – giving us biological warning signs before it’s too late. 🛑

See our earlier posts throughout this month to learn more about the role of inflammation within the brain and how it can profoundly affect both our physical and emotional functioning in ways we are only now beginning to understand.

27/08/2025

Have you ever experienced symptoms that feel neurological – but your tests come back clear?

You’re not imagining it.

Functional Neurological Disorder (FND) is a real and often misunderstood condition where the brain struggles to send and receive messages correctly. This can result in seizures, movement difficulties, weakness, or dissociation – and it’s more common than many people realise.

In my latest blog, FND and the Mind-Body Connection: Why It’s Not “All in Your Head”, we explore:

→ What FND actually is (in simple, accessible terms)
→ How therapy can support people with FND
→ What therapy sessions often involve

Whether you're living with FND or supporting someone who is, this blog offers insight, validation, and hope. 💛🧠💬

You can read the full post here 👉 [insert link - TBC & then Kate to reschedule to 29th ]

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