1. Processed Carbs
Processed carbs, such as white bread, pastries, and sugary snacks, are quickly broken down into sugar, causing a rapid spike in blood glucose levels. This spike is followed by a sharp drop, which can lead to feelings of irritability, fatigue, and stress.
2. Artificial Sweeteners/Diet Drinks
While artificial sweeteners proved sweetness without the calories, they can still trigger an insulin response. The brain might interpret the sweetness as a signal that sugar is entering the body, prompting insulin release. When no sugar is actually delivered, this can lead to a drop in blood sugar, causing feelings of fatigue and irritability.
Health coach and content creator Gerard (@ghallfitness) says "all these chemicals just mess up your gut bacteria balance and also spike your cortisol levels." He continues: "They also trick your body into craving even more sugar."
3. Caffeine
Caffeine is a stimulant that triggers the body’s “fight-or-flight” response. When consumed, caffeine activates the release of adrenaline and noradrenaline, which increase alertness and energy. This response also signals the adrenal glands to release cortisol, the body’s primary stress hormone. This spike in cortisol is a natural reaction, but if caffeine is consumed frequently or in large amounts, it can lead to chronic elevation of cortisol levels, contributing to ongoing stress.
“Caffeine is one of the safer stimulants out there,” says Christopher N. Ochner, PhD, but “unfortunately, any stimulant carries with it the side effect of anxiety.”
4. Excess Salt
High salt intake can lead to fluid retention, causing the body to hold onto excess water. This creates a state of dehydration or imbalanced electrolytes, which the body perceives as a stressor. To cope, the body releases cortisol to help regulate fluid balance and maintain blood pressure, leading to elevated stress levels.
5. Alcohol
Initially, alcohol can create a sense of relaxation and euphoria due to its sedative effect. However, as alcohol is metabolized and its effects wear off, the body may experience a rebound effect, leading to feelings of anxiety, irritability, or stress. This sudden shift can trigger the release of cortisol as the body tries to cope with the aftermath.
According to Heathline.com, “once you start drinking, you can build a tolerance to the de-stressing effects of alcohol.”
6. Excess Sugar
When you eat foods with high amounts of sugar, it causes spikes in blood sugar levels. This will take a sharp drop as the body releases insulin to regulate it. Chronic high sugar intake can also contribute to insulin resistance, a condition where the body becomes less responsive to insulin. Over time, this imbalance can increase stress levels and promote inflammation.
7. Fried Foods
Fried foods are often high in unhealthy trans fats and omega-6 fatty acids, which can increase inflammation in the body. Chronic inflammation is considered a stressor for the body, and to manage it, the body releases cortisol, the primary stress hormone. Fried foods are also greasy and heavy, which can be hard for the digestive system to process. This can lead to bloating, indigestion, and discomfort.