5 Foods To Limit And Avoid If You Struggle With Anxiety, According To A Mental Health Expert
1. Caffeine
First and foremost, Macaranas emphasized the importance of reducing or cutting out caffeine if you struggle with anxiety. "Caffeine can increase your heart rate and trigger jitters," she noted. She also recounted having the "worst and strongest panic attack ever" after attending a party after drinking two cups of coffee. "I think that was the strongest panic attack I had," she recalled.
The specialist noted that caffeine can trigger anxiety by activating certain brain chemicals. This boost in alertness and energy can also lead to feeling jittery. Additionally, caffeine can imitate the body's natural "fight-or-flight" reaction, causing unease in situations that are typically manageable.
2. Processed Junk Foods
According to the coach, consuming processed junk foods can harm the brain and cause anxiety. These foods are "high in sugar and unhealthy fats, which can lead to mood swings," Macaranas explained. She noted that consuming sugary foods can aggravate anxiety by causing swift changes in blood sugar levels.
These fluctuations can result in symptoms such as nervousness, irritability, and mood swings, which may resemble or intensify anxiety. Furthermore, a high intake of sugar can elevate cortisol, the stress hormone in the body, adding to feelings of anxiety.
3. Alcohol
While having a sip of alcohol might "seem relaxing," Macaranas stressed that "alcohol is actually a depressant that can worsen anxiety over time." Alcohol can worsen anxiety by causing a rebound effect known as "hangxiety." As the expert points out, it disrupts brain neurotransmitters, leading to negative emotions.
While it initially releases dopamine, creating short-term euphoria, the subsequent drop can heighten anxiety. Additionally, alcohol activates GABA receptors for relaxation, but as it fades, increased glutamate levels can "trigger anxiety."
4. Fried And Fatty Foods
These foods can "can cause inflammation and digestive problems, affecting your mood, Macaranas said. She also noted that they can "increase triggers of anxiety." Fried and fatty foods can raise anxiety risk by disturbing gut bacteria, causing brain inflammation, and impairing cognitive function.
High-fat diets alter gut bacteria, affecting brain chemicals linked to anxiety. Frying produces acrylamides, leading to brain inflammation and anxiety. Fatty diets can also shrink the hippocampus, harming memory, attention, and psychomotor skills.
5. Sugary Beverages
Drinks like soda, energy drinks, sweetened iced teas and more can cause "rapid spikes and crashes in blood sugar triggering anxiety." Sugary beverages are often regarded as harmful for anxiety because they can cause major changes in blood sugar levels, resulting in mood swings, increased irritability, and intensified anxiety from the "sugar rush" effect.
As Macaranas pointed out, this rapid spike and drop in blood sugar can imitate panic attack symptoms, worsening anxiety for those who are prone to it. At the end of her video, the mental health coach recommended focusing on "whole foods" like "vegetables, nuts, seeds and lean protein" to combat anxiety. We'll break these down below.
5 Healthier Food Options to Help Manage Anxiety
1. Fatty Fish
Fatty fish isn't only a delicious addition to a range of meals; it's also one of the healthiest sources of protein out there. This is true not only when it comes to keeping your body healthy (fish is great for weight loss!) but also for keeping your brain sharp. "Fatty fish, such as salmon, mackerel, trout, sardines, and herring are rich sources of omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are essential for brain health and function," nutritionist Mary Sabat tells us.
For starters, these fatty acids could play a significant role in keeping your memory sharp. "Omega-3 fatty acids, particularly DHA, play a crucial role in maintaining the structure and function of brain cells," Sabat explains. "They are integral components of cell membranes, including those in the brain's neurons. Adequate intake of DHA has been linked to improved cognitive function, including memory." Incredible!
If your mental health and anxiety is a main concern, fish may be able to help with that, too. According to Sabat, "Omega-3s are also known to have anti-inflammatory effects, and they help regulate neurotransmitter function in the brain." In fact, "some studies suggest that omega-3 supplementation can help reduce symptoms of anxiety and promote a sense of calmness." Additionally, limiting your intake of processed foods (like French fries) could help reduce anxiety and depression.
2. Probiotic Foods Like Yogurt, Kefir, Legumes And Berries
Next up, it's important to remember the role that your gut can play in your overall health—including your brain health. That means that adding gut-healthy foods—such as those that are rich in probiotics and prebiotics—do your diet could ultimately do wonders for your mental health and cognitive function, as Dr. Ellen Albertson, registered dietitian nutritionist and PhD psychologist from Tiger Wellness notes.
"I would add probiotic foods such as yogurt, kefir, sauerkraut, and kombucha and prebiotic foods (the foods that feed the probiotics) such as legumes, berries, some whole grains, bananas, and flax seeds to the list," Dr. Ellen says. "Both improve the health of the gut microbiota-brain axis including the hippocampus the center of learning and memory."
The Bottom Line
Failing to look out for your gut health and skimping on gut-nourishing foods like this can have an adverse effect on your wellbeing. "Not having a healthy mix of organisms in your gut (called dysbiosis) can be related to mental disorders such as anxiety and depression, so improving your gut can improve mental health," she goes on.
She adds, "because of the strong brain-gut connection foods that improve gut health strengthen brain health." She adds that "Foods high in the flavonoid luteolin may help reduce brain fog by reducing oxidative stress and inflammation in the brain," citing celery, broccoli, green pepper, thyme, carrots, and artichokes as great options. Got it!
Of course, Sabat notes, "remember that a diverse diet is important for overall health." She recommends including other sources of healthy fats (such as avocados, nuts, and olive oil) and a range of nutrient-rich foods.
Ultimately, she concludes, while adding brain-healthy foods to your diet is a great idea, "overall lifestyle factors such as regular physical activity, sufficient sleep, and stress management also play crucial roles in maintaining optimal brain function and emotional well-being." But cooking up some salmon can certainly help!