, play an important role in increasing serotonin levels, a neurotransmitter that induces feelings of happiness and contentment. Whether you find comfort in dates, enjoy a spread of green, red, or imli chutney, or indulge in fruits and millet preparations, remember that you hold the key to adjusting your mood with every meal.
Here are some foods to avoid if you suffer from anxiety:
Fruit Juices Can Make you Hangry
Fiber in whole fruit fills you up and slows the rate at which your blood absorbs energy. Without it, you are simply ingesting nutritious sugar water that may temporarily invigorate you before quickly deflating you. That can make you hungry and angry, sometimes known as “hangry.” This will not alleviate anxiety (2✔ ✔Trusted Source
Association of 100% Fruit Juice Consumption with Cognitive Measures, Anxiety, and Depression in US Adults
Go to source
). Consume the fruit in its entirety. Sip some water to quench your thirst.
Alcohol Worsens Mood
Alcohol is harmful to your health in several ways. Too much alcohol can impair your speech, balance, and mood, among other things. Long-term effects of alcohol on mood, cognition, equilibrium, and memory have been documented (3✔ ✔Trusted Source
The relationship between anxiety disorders and alcohol use disorders: a review of major perspectives and findings
Go to source
). A small amount of alcohol may cause sleep disruption. Sleep deprivation can exacerbate melancholy and anxiety. Too many pegs can cause further problems.
Energy Drinks Impact Heart, Sleep, and Mood
They can result in irregular heart rhythms, anxiety, and sleep disturbances. It is because the extraordinarily high caffeine levels hidden in drugs like guarana are not usually visible. These beverages usually contain high levels of sugar or artificial sweeteners. These drinks have been linked with anxiety (4✔ ✔Trusted Source
Energy drink consumption is associated with anxiety in Australian young adult males
Go to source
). Sip water when you are thirsty. Do you need a sugar rush? Consume some fruit.
Toast: It Can Negatively Affect Your Mood and Energy
Toast is made from highly processed white flour, which quickly converts to blood sugar after consumption. It may cause energy fluctuations that are harmful to anxiety and sadness.
Tomato Ketchup: A Sugar Trap
Is the majority of it tomatoes? Yes, as well as a lot of sugar. Four grams per tablespoon, to be exact. Furthermore, “light” items may include artificial sweeteners associated with depression and anxiety (5✔ ✔Trusted Source
Neurophysiological symptoms and aspartame: What is the connection?
Go to source
). Make your tomato salsa instead. Do you want some zing? Add some cayenne pepper to taste.
Coffee Affects Mood and Sleep
If you’re not used to it, the caffeine in coffee might make you jittery and worried (6✔ ✔Trusted Source
Effects of caffeine on anxiety and panic attacks in patients with panic disorder: A systematic review and meta-analysis
Go to source
). It may also interfere with your sleep. Neither alleviates anxiety nor alleviates melancholy. You may encounter unpleasant coffee withdrawal symptoms. Caffeine should be reduced gradually in your diet if you suspect it is giving you problems. If you’re alright with it or drink decaf, coffee can help you feel less depressed.
Soy Sauce, Wheat: Foods Containing Gluten Impact Mood and Energy
Gluten can be found in prepackaged foods such as soy sauce, as well as breads, noodles, and pastries. Gluten sensitivity can cause depression or anxiety (7✔ ✔Trusted Source
Mood Disorders and Gluten: It’s Not All in Your Mind! A Systematic Review with Meta-Analysis
Go to source
). It may also make you feel tired and less than your best. Examine the labels and attempt to avoid them.
Link Between Processed Foods and Emotional Well-being
If you eat a lot of processed meat, fried food, refined cereals, candies, pastries, and high-fat dairy products, you are more prone to suffer from anxiety and sadness (8✔ ✔Trusted Source
Ultra-Processed Food Consumption and Mental Health: A Systematic Review and Meta-Analysis of Observational Studies
Go to source
). A diet high in fruits, vegetables, whole grains, fish, and other high-fiber meals can help you stay calm.
Advertisement
References :
- Food and mood: how do diet and nutrition affect mental wellbeing? – (https://pubmed.ncbi.nlm.nih.gov/32601102/)
- Association of 100% Fruit Juice Consumption with Cognitive Measures, Anxiety, and Depression in US Adults – (https://pubmed.ncbi.nlm.nih.gov/36432514/)
- The relationship between anxiety disorders and alcohol use disorders: a review of major perspectives and findings – (https://pubmed.ncbi.nlm.nih.gov/10721495/)
- Energy drink consumption is associated with anxiety in Australian young adult males – (https://pubmed.ncbi.nlm.nih.gov/24019267/)
- Neurophysiological symptoms and aspartame: What is the connection? – (https://pubmed.ncbi.nlm.nih.gov/28198207/)
- Effects of caffeine on anxiety and panic attacks in patients with panic disorder: A systematic review and meta-analysis – (https://pubmed.ncbi.nlm.nih.gov/34871964/)
- Mood Disorders and Gluten: It’s Not All in Your Mind! A Systematic Review with Meta-Analysis – (https://pubmed.ncbi.nlm.nih.gov/30413036/)
- Ultra-Processed Food Consumption and Mental Health: A Systematic Review and Meta-Analysis of Observational Studies – (https://pubmed.ncbi.nlm.nih.gov/35807749/)
Source: Medindia
Source link
#Eat #Avoid #Mental #Health
