We rarely think about food in relation to our mental health. We worry that it could lead to health problems such as cardiovascular or gastrointestinal problems, but we also know that differences in food and drink can worsen heightened anxiety and bouts of depression. Did you know that there is?
In fact, there are foods and drinks that therapists and psychiatrists who have spent their careers advising people about mental health typically avoid or consume in moderation for their mental health.
Take this knowledge with a grain of salt. These foods and drinks are safe to consume from time to time and are not correlated with negative effects on mental health. As with all things, remember that moderation is key.
Multiple cups of coffee or espresso
For some people, too much caffeine can have a negative impact on anxiety. “For people who are prone to anxiety or have multiple stressors, too much caffeine can cause an increased cortisol response, which can lead to persistent stress and burnout in the adrenal glands, not to mention sleep issues. Be aware that it can cause fatigue,” said the licensed clinical psychologist. Dr. Britney Jones.
Research shows that consuming more than 250 milligrams (about two and a half cups) of caffeine per day can negatively impact anxiety, so Jones does her best to keep her coffee intake below that amount. are. Also, for people who get jittery or experience spikes in anxiety with coffee, consuming caffeine in the form of matcha is a good idea, as consuming caffeine in the form of matcha gives many people a mild sense of alertness thanks to a compound called L-theanine. , is a good alternative.
diet soda
If you want to take care of your mental health this summer, you might want to minimize your diet soda intake. “We all love drinking a cold diet soda on a warm summer day, but the health concerns outweigh the benefits,” says Jack Jospittle Jr., board-certified psychiatrist and co-founder of SohoMD. says the doctor. “We know that sugary sodas are bad for your health, but diet sodas may actually be even worse. Many of these contain phenylalanine, which is necessary for a good mood. It is an additional chemical that is well known for disrupting the brain’s neurochemistry by stopping the proper production of serotonin and dopamine.
Additionally, these drinks contain artificial sweeteners like aspartame, which is known to be a neurotoxin and increases stress hormones such as cortisol, which increases the amount of free radicals in the brain. It’s possible,” Jospitre said.
alcohol
Having a drink or two once in a while isn’t the worst thing, but Daniel Tucci, a licensed professional counselor and founder of Live Better Therapy Solutions, avoids alcohol for his mental health. He said he is doing his best.
“While alcohol consumption is usually associated with social events, alcohol has depressant effects and can cause negative mood states and the dreaded ‘hangover,'” Tucci explained. “This refers to the period when your body is recovering from a hangover and the stress hormone cortisol is elevated.”
highly processed foods
Aura de los Santos, a clinical and educational psychologist, said her anxiety spikes when she eats certain processed foods, in her case pancake mix from the grocery store.
“One of the foods that increases my anxiety peaks is the box of pancake flour sold at the supermarket,” she said. “I look forward to eating pancakes at breakfast time, but I’ve seen how eating pancakes two days in a row can cause inflammation in your body, and how that can cause anxiety. It can also affect your ability to concentrate. Bloating is extremely unpleasant and has a negative impact on your mental health.”
Ultra-processed foods can change the bacteria in your gut. This bacteria interacts with our immune system and ultimately causes chronic inflammation. As de los Santos pointed out, inflammation can cause bloating, but it can also contribute to depression.
Laurie Smar (via Getty Images)
One psychologist said eating supermarket pancake mix can increase anxiety levels.
Matt Glowiak, a licensed clinical professional counselor, said even the “healthier options” in the frozen food aisle can lead to signs of depression.
“These diets promote inflammation in the gut, which is where most of the serotonin (the happy neurotransmitter) is produced,” he said. “When your serotonin is compromised, your mental health is compromised as well. Eating a ‘healthy’ frozen dinner will always make you feel like you’ve eaten something healthy, and you’ll have more energy in the short term.” I can, but then I crash and experience a combination of mild depression and anxiety. Now I have moved away from that and have chosen to prepare whole foods. ”
Candy (and sweet foods in general)
Jason Phillips, a licensed clinical social worker, said he does his best to avoid candy. “I don’t eat candy like Tootsie Rolls or candy corn,” he said. “This Halloween-type candy is very high in sugar, and sugar increases inflammation in the body, which is linked to depression.” A 2015 study published in the American Journal of Clinical Nutrition found that sugar and It has been suggested that starchy foods may contribute to depression.
That being said, consumption of natural sugars, like the kind found in fruit, is very different from the kind found in candy. In fact, one study found that people who snacked on fruit were actually less likely to report symptoms of depression. So while candy and other refined carbohydrate sources can be harmful to your mental health, not all sources of sugar are harmful.
