The 5 Worst Foods for Your Anxiety | Top 8 Foods That Help Reduce Anxiety Dr' suggestions

     Foods To Avoid If You Have Anxiety





                      The Canadian Mental Health Association defines anxiety as a mental illness that seriously impacts our lives and how we think, feel, and act. 


                      For example, they explain that a panic attack is a feeling of sudden and intense fear that will last for a short period of time. 


                      With that said, certain types of foods and drinks can trigger or contribute to anxiety and depression. In this video, you will find the top foods to avoid if you have anxiety. 


                       Before we begin this BLOG, don't forget to hit the subscribe button and turn on post notifications so you never miss life tips and advice from your number one Bestie! Now, keep watching for 5 foods you should absolutely avoid if you have anxiety!

 

      5 Foods To Avoid If You Have Anxiety 


1. Caffeine 

                      Most people are aware that caffeine is mostly present in coffee, energy drinks, teas, and chocolate. 


                      Dietitians of Canada explains that caffeine excites the nervous system and has the ability to improve alertness for short periods of time. Keeping that in mind, the Canadian MentalHealth Association states that when someone is suffering from anxiety, specifically panic attacks, they can experience a racing heart and shortness of breath. 


                       Now, Roland Griffiths, Ph.D., a professor in the departments of psychiatry and neuroscience at the Johns Hopkins University School of medicine, told Livestrong in an interview that caffeine can trigger and even worsen anxiety and panic disorders because it can cause jitters, irregular heartbeats, nervousness, and headaches. 


                       To back up his statement, the National Institute of Mental Health recommends that people who are suffering from anxiety disorders should avoid caffeine. 


                        Also, psychologist Norman B. Schmidt, Ph.D., told Livestrong in an interview, ‘If you tend to be a high-strung, anxious person, using high doses of caffeine can be risky.’ 


2. Alcohol 

                        The American Addiction Centers explain that some individuals will resort to alcohol consumption to try and deal with anxiety. 


                        People might assume because alcohol is a depressant and often has a sedative effect on people, it could be used to unwind. 


                        But the National Center for BiotechnologyInformation explains that using alcohol to help reduce anxiety will often backfire on people. In fact, they also mention that prolonged alcohol consumption can actually cause anxiety.


                        Also, the Anxiety and Depression Association of America states that around 15 million U.S. 


                        adults or 7% of the population have a social anxiety disorder in any given year. They also mention that about 20% of people with social anxiety also suffer from alcohol abuse, so if you are suffering from social anxiety, it is best to stay away from alcohol unless you are confident you can consume it in moderation.

 

                        Interesting stuff, right? Well, did you know that there are also certain types of foods you can eat that may help your anxiety? Make sure you stick around until the very end to find out what foods they are!

 

3. Sugar 

                        According to Dr. William Cole, senior clinic director of Cole Natural Health Centers, 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 that is published in the journal JAMAPsychiatry 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 controlled 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 patients suffering from a social anxiety disorder.  


4. Trans Fats 

                        Trans fat, which is also known as hydrogenated fat, is considered one of the worst foods for your diet, but what many don't know is it’s also bad for your moods. 


                         According to a study published on PLOS, transfat is associated with an increased risk of depression. 


                         Spanish researchers followed over 12,000 Spanish university graduates, who had no depression symptoms, for a total of six years.

 

                         They monitored their intake of various types of fat and their occurrence of depression. Researchers found a substantial relative increment(48%) in depression risk among the highest category of intake. 


                         Researchers added that one of the reasons trans fats could increase depression symptoms is because of inflammation and altered functioning of the endothelial cells which line the blood cells. 


5. Gluten

                         Celiac Disease, which is an immune-mediated disease dependent on gluten, was reported to be associated with depression and other related mood disorders, according to a study published on PubMed. 


                         Another study mentioned on PubMed found that the elderly population that was gluten sensitive were twice as likely to be diagnosed with depression when they were compared to the controlled group. 


* Now that you know the foods you should avoid eating if you suffer from anxiety


here are some foods that doctors recommend you eat to help reduce your anxiety! 


1: Fatty Fish. 

                          According to Medical News Today, 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 published in the Journal of Clinical Medicine found that supplementation with foods rich in omega 3 can help reduce levels of anxiety. 


2: Foods high in vitamin D. 

                          Medical News Today states that vitamin D deficiency is increasingly linked to mood disorders like depression, anxiety, and seasonal disaffected disorder (SAD). 


                          Studies suggest that higher levels of vitamin D can help improve a person's mood and anxiety.

 

3: Eggs. 

                          Eggs are not only a great source of VitaminD, but they are also an excellent source of protein. 


                          They also contain tryptophan, which is a type of amino acid that can help increase levels of serotonin. 


                          Serotonin is a chemical neurotransmitter that helps regulate our moods, memory, behavior, and sleep


                          It can also improve our brain function and help relieve anxiety. 


4: Pumpkin Seeds. 

                          Pumpkins are high in potassium, and according to Medical News Today, foods that are high in potassium can help relieve symptoms of anxiety or stress. 


                          Pumpkin seeds are also a great source of zinc. Zinc can help improve moods and also improve both brain and nerve development. 


                          Medical News Today also states that the storage sites in our bodies which store zinc are in the brain, and these are regions that involve dealing with our emotions. 


5: Dark chocolate.

                          Medical News Today states that dark chocolate can help reduce symptoms of stress and anxiety, and that dark chocolate can also even help improve our moods. 


                          Chocolate is also high in tryptophan, which the body can use to turn into neurotransmitters like serotonin which can improve our moods.

 

                          Dark Chocolate is also rich in magnesium, which can help reduce symptoms that are associated with depression. 


                          No, we're not saying to binge eat dark chocolate all day every day to improve your mood, but try to incorporate small servings of 1 to3 gram into your diet, says Medical News Today.

 

6: Turmeric. 

                          One of the active ingredients in turmeric is curcumin. 


                          According to Medical News Today, curcumin can helps 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 casserole dishes. 


7: Yogurt. 

                          According to Medical News Today, 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 our bodies, which can help reduce stress, anxiety, and depression. 


                          This is because research suggests that inflammation may be partly responsible for symptoms of anxiety and depression. 


8: Green tea.

                          Green tea contains theanine, which is an amino acid that may have anti-anxiety and calming effects which can increase dopamine and serotonin production, says Medical News Today. 


                          Green tea can help improve moods and relax you and can be used to replace soft drinks, coffee, and alcohol. 


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