Notice how everyone says junk food ruins physical health? Well, they're right. What is lesser known, however, is that food not only affects the body but also the mind.
Yes, you very well might be feeding your anxiety or other mental health conditions through dietary habits. Anxiety is an emotion of intense worry or fear even in normal situations. This interferes with everyday activities, including relationships with friends and family, performance at school or work.
What are the symptoms?
Symptoms, which vary from person to person and in intensity, include:
● Restlessness
● Fear
● Fatigue
● Irritability
● Muscle tension
● Sleep problems/insomnia
Anxiety is the body's natural response to stress, and though it is a normal reaction, things can get challenging if you are coping with anxiety disorder or depression (Note: Anxiety and anxiety disorder are not the same. While anxiety is experienced by all, anxiety disorder is a more severe mental health disorder that could require professional help.) Certain foods are found to worsen the condition while others have a mitigating effect.
So what are some foods to cut down on to ease your anxiety?
1. Coffee: Ah, that good ol' caffeinated drink. Though a steaming cup of hot coffee can help with concentration and provide a dose of energy, caffeine is a stimulant that also makes you nervous and jittery. Multiple pieces of research show that caffeine is directly linked to anxiety. If you are a coffee lover or a regular consumer, it could be hard initially to let go of what is an integral part of the daily routine, but with some gradual and practised effort, cutting down on caffeine can actually help reduce your anxiety. If you are okay with decaf, then opt for a switch.
2. Alcohol: Though the immediate effect is calming, a couple more shots can make you edgy and affect sleep instead of helping you calm down the nerves.
3. Omega-6: Fatty fish varieties rich in Omega-3 like salmon and mackerel contribute positively to mental health. Recent research shows another fatty acid Omega-6 increases the risk of mood disorders like anxiety.
4. Regular/Diet soda: Sugar or no sugar, sodas and drinks with caffeine still contribute to anxiety and depression. You might feel the fizz with a few sips, any sugar-sweetened drink is a no-go for mood disorders.
5. Energy drinks: Sugar and caffeine join hands to make energy drinks the perfect thing to avoid if you have anxiety issues. Increased intake results in caffeine-induced anxiety. People with anxiety disorder are highly sensitive and must steer clear.
6. Processed foods: Avoid anything from processed meat to fried food as much as you can. Though they may get taste buds excited than healthy foods like grains, fruits and vegetables, listen to your body's needs and reactions as well.
7. Fruit juice: What could possibly be wrong with a healthy dose of fruit juice? Eating the fruit whole with all the goodness of fibres is more advisable than drinking the juice extract that is only a mix of water and sugar. This could make you feel hungry and is actually found to elevate anxiety and depression.
8. Other foods to avoid include simple carbohydrates or refined carbs, fermented foods, artificial sweeteners, hydrogenated oil, and that seemingly harmless bottle of ketchup on the table.
What are healthy diet choices to help ease anxiety?
Making little changes to your diet and lifestyle can go a long way in helping you. Some good choices you can say 'yes' to:
● Take a protein-rich breakfast to start the day with energy
● Complex carbohydrates increase the level of serotonin in the brain which produces a calming effect. Whole grains are a good example
● Fresh fruits and vegetables
● Plenty of water
● Dark chocolate
● Fatty fish rich in Omega-3
● Green tea and chamomile tea
● Turmeric
● Yogurt
Food plays a crucial role in shaping lives in wonderful ways, both mentally and physically. Now that you know what to avoid to reduce anxiety, start making healthier choices today for your mental wellness and fulfilling life!
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