Is your anxiety being fueled by your diet?

In short, anxiety is an uncomfortable feeling of fear or concern.  For most of us, anxiety is related to stress.  It can motivate us or scare us.  For some, anxiety is ongoing and looms large in everyday life.  For others, anxiety can become a debilitating illness that fuels obsessions (repeated and intrusive thoughts) and compulsions (actions to help minimize the obsessive thoughts). Anxiety also fuels phobias, general worry, and even panic.

Most people don't know this, but anxiety can also be fueled by food.  We've known for a while that certain foods can affect our waistlines or energy levels, but did you know that food and mood are very closely related?

If you have a tendency to be anxious, here are a few foods you may want to avoid:

1. Artificial Sweeteners (sugar substitute): Most of the time we think we are making a healthy choice by reducing our sugar intake, but many sugar substitutes has been linked to lowering the levels of serotonin in the brain (the exact chemical in the brain that is thought to be linked to depression and anxiety).  Your brain and body actually have a difficult time recognizing "unnatural" substances.  If you must have something sweet, and you do not have concerns with managing blood sugar, your body actually prefers real sugar.

2. Sugar: Oh man, I just said you shouldn't have sweeteners, and now I am telling you to reduce your sugar intake?  Yes.  A little sugar is ok in moderation, but  when you tend you be anxious, you may crave sugar.  When you take in sugar, you increase your anxiety response in your brain, therefore, craving more sugar.  It can be dangerous for your mood, and your waistline.

3. Trans fats:  A greasy burger or slice of pizza can sure taste good, but greasy foods high in trans fats have been specifically linked to an increase in anxiety.  Healthy fats, however, have been linked to the reduction of stress.  Think lean cuts of meats, healthy oils, nuts and fish to reduce cravings AND to reduce anxiety.

4. Alcohol:  Yes, alcohol is a suppressant, which means it can help us to relax, however, the withdraw from alcohol actually triggers a stimulation response that can leave us feeling anxious.  There is nothing wrong with the occasional drink or two, but drinking to cope with feelings of anxiety can create a dangerous cycle that may be difficult to break.

5. Nicotine: Providing your brain with nicotine lights up receptors that gives you almost instant feelings of pleasure derived from dopamine in your brain.  So yes, in the moments you chew or take your first inhale of a cigarette, you may experience a very temporary feeling of relief.  However, nicotine is a stimulant that affects the brain.  Anxiety responses are also stimulating your brain, which creates only worsening symptoms of anxiety.  In addition, nicotine is highly addictive, and feelings of withdraw can cause you to feel worried or irritated.

6. Caffeine:  Another stimulant that does not help your anxiety state. If you are anxious, it is very important to use caffeine in moderation.  If you really enjoy your cup of coffee or glass of tea, that is fine, but make you are increasing your water intake as well.


Check out my next blog for diet tips to help improve your concentration, energy levels and mood!

Be well, my friends!