Anxiety is a common and, unfortunately, increasingly prevalent mental health issue. When it comes to treating anxiety, there are many different approaches, from lifestyle changes and therapies to medication. Another approach? Making changes to your diet.
According to psychiatrist Dr. Adi Jaffe, there are certain foods that can help reduce anxiety symptoms. On the flip side, there are also certain foods that can exacerbate your anxiety. To improve your mental health, Jaffe suggests avoiding the following six foods.
1. Caffeine: This one may come as no surprise, as caffeine is a known stimulant and can increase your heart rate and cortisol levels. Consuming too much caffeine can lead to jitteriness and restlessness, both of which can worsen your anxiety.
2. Refined carbohydrates: Refined carbs cause a rapid spike in blood sugar, which can lead to a “sugar crash” that can make anxiety worse. To avoid this, opt for complex carbohydrates like sweet potatoes and quinoa, which are slower to digest and can help balance your blood sugar levels.
3. Alcohol: Alcohol is a depressant and can lead to increased feelings of anxiety. It can also disrupt your sleep cycle, which can worsen anxiety symptoms.
4. Artificial sweeteners: Artificial sweeteners like aspartame can cause increased feelings of anxiety. To satisfy your sweet tooth, opt for natural sweeteners like honey or maple syrup.
5. High-fat dairy products: High-fat dairy products like whole milk and cheese can lead to an increase in inflammation, which can worsen anxiety symptoms. To get your dairy fix, opt for low-fat options like skim milk and yogurt.
6. Processed foods: Processed foods, such as lunch meats, chips, and pastries, are often high in unhealthy fats, preservatives, and chemicals, all of which can increase inflammation and worsen anxiety. To get your fill of junk food, opt for healthier, homemade versions.
By making simple changes to your diet and avoiding these six foods, you can help reduce your anxiety symptoms and improve your mental health.