AVOID These 5 Foods If You Suffer From Anxiety

Anxiety is defined as a mental illness that seriously impacts our lives with how we think, feel, and act. Take, for example, a panic attack. A type of anxious episode is a sudden feeling of intense fear that will usually last a short period. Certain types of foods and drinks can trigger or contribute to anxiety and depression. In this article, you will find the top five foods to avoid if you have anxiety.

Number five: Alcohol. Some individuals will resort to alcohol consumption to try and deal with anxiety. People might assume that because alcohol is a depressant and often has a sedative effect, it could be used to unwind. Drinking alcohol to help reduce anxiety will often backfire. Prolonged alcohol consumption can cause anxiety. In addition, around 15 million U.S. adults, or 7% of the population, have a social anxiety disorder.

In any given year, about 20% of people with social anxiety also suffer from alcohol abuse. So, if you do struggle with anxiety, it is best to stay away from alcohol unless you are confident you can consume it in moderation.

Number four: Caffeine. Most people are aware that caffeine is present in coffee, energy drinks, teas, and chocolate. Caffeine excites the nervous system and can improve alertness for short periods. Keeping that in mind, when someone is suffering from anxiety, specifically panic attacks, they can experience a racing heart and shortness of breath. Caffeine can trigger and even worsen anxiety and panic disorders because it can cause jitters, irregular heartbeats, nervousness, and headaches.

It is recommended that people who are suffering from anxiety disorders should avoid caffeine. In addition, if you tend to be a high-strung, anxious person, using high doses of caffeine can be risky.

Number three: Trans fats. Trans fat, which is also known as hydrogenated fat, is considered one of the worst foods for your diet. But what many do not know is that it is also bad for your mood. Trans fat is associated with an increased risk of depression. Spanish researchers followed over 12,000 university graduates who had no depression symptoms for a total of 6 years. They monitored their intake of various types of fat with the occurrence of depression.

Researchers found a substantial relative increment, 48%, in depression risk among the highest category of intake. One of the reasons trans fat could increase depression symptoms is because of inflammation and altered functioning of the endothelial cells, which line blood vessels.

Number two: Sugar. Current research has found that high levels of serotonin can make anxiety worse. Sugar is one of the main sources that can raise levels of serotonin. A study was conducted to see if there was an association between serotonin synthesis and social anxiety disorder. For the study, 18 patients with social anxiety disorder underwent PET imaging along with 19 healthy control participants.

PET imaging is a nuclear imaging technology that allows you to see the metabolic process in the body. Results showed that there were increased serotonin levels in the patients suffering from social anxiety disorder.

Number one: Gluten. Celiac disease, which is an immune-mediated disease dependent on gluten, is associated with depression and other mood disorders. Another study found that the elderly population that was gluten-sensitive was twice as likely to be diagnosed with depression when they were compared to the control group.

Now here are some foods that doctors recommend to help reduce anxiety:

Dark chocolate. Dark chocolate can help reduce symptoms of stress and anxiety and can even improve our moods. Chocolate is high in tryptophan, which the body can turn into neurotransmitters like serotonin, which improves our moods. Dark chocolate is also rich in magnesium, which can reduce symptoms associated with depression. The idea is to not binge on dark chocolate but to try and incorporate small servings of 1 to 3 grams.

Turmeric. One of the active ingredients in turmeric is curcumin. Curcumin can help lower anxiety because it can help reduce inflammation and oxidative stress, which can occur in people who have mood disorders. To incorporate turmeric into your diet, you can add it to smoothies, curries, or even casseroles.

Eggs. Eggs are not only a great source of vitamin D but also an excellent source of protein. They contain tryptophan, which is a type of amino acid that can help increase levels of serotonin. Just like dark chocolate, serotonin is a chemical neurotransmitter that helps regulate mood, memory, behavior, and sleep. It can also improve brain function and help relieve anxiety.

Yogurt. Yogurt contains healthy bacteria called lactobacillus and bifidobacteria. Studies suggest that these types of bacteria can have positive effects on the human brain. Yogurt also has an anti-inflammatory effect on the body, which can help reduce stress, anxiety, and depression. Research suggests that inflammation may be partially responsible for symptoms of anxiety and depression.

Pumpkin seeds. Pumpkin seeds are high in potassium, and foods high in potassium can help relieve symptoms of anxiety or stress. Pumpkin seeds are also a great source of zinc, which can help improve mood and enhance brain and nerve development. The storage sites of zinc in the body are in the brain, and these are the regions that deal with our emotions.

Green tea. Green tea contains theanine, which is an amino acid that may have anti-anxiety and calming effects. This can increase dopamine and serotonin production. Green tea can help improve mood, relax you, and can be used to replace soft drinks, coffee, and alcohol.

Foods high in vitamin D. A vitamin D deficiency is increasingly linked to mood disorders like depression, anxiety, and seasonal affective disorder (SAD). Studies suggest that higher levels of vitamin D can help improve a person's mood and anxiety.

Fatty fish. Fatty fish like salmon, mackerel, trout, sardines, and herring are extremely high in omega-3, which is known to have a strong connection to cognitive functioning as well as overall mental health. A study found that supplementation with foods rich in omega-3 can help reduce levels of anxiety.

If you have anxiety and want to improve or reduce the symptoms, start with your diet. You don't have to add or remove all the foods mentioned, but a few changes could help improve anxiety. Do you have anxiety? What are some other activities that help reduce your symptoms? Let us know in the comment section below.