Nutrition and Anxiety: 5 Common Eating Habits That Could Be Contributing to Your Anxiety
Have you noticed an increased level of anxiety lately? You may be talking to your doctor, or a counsellor to get help in managing the symptoms of anxiety. And have you considered that it may be affected by what you’re eating or drinking?
Although often overlooked, more and more research is finding evidence to support a strong link between dietary habits and symptoms of anxiety. Your diet may not be the underlying cause of your anxiety, however, there is evidence to support that adjusting your eating habits can play a significant role in the management of your anxiety symptoms, in turn enabling you to lead a more meaningful and fulfilling life. Learn how your nutrition can impact your anxiety, and which foods to limit or avoid to help manage your symptoms.
1. Refined sugar
Foods high in refined sugar (and low in fibre) abruptly raise our blood glucose levels, resulting in a quick burst of energy which quickly plummets to below what it was initially. This is what is known as a sugar crash. Sugar crashes are associated with increased anxiety as well as fatigue, irritability, hunger and a long list of other symptoms. Diets high in refined sugar also contribute to gut dysbiosis (an imbalance of the good and bad bacteria in the large intestine), which can also impact anxiety.
Tip: Limit your intake of foods high in refined sugar, such as candy/sweets, baked goods, juice and other sweetened beverages. Learn more about the health implications of refined sugar and where it hides.
What about fruit?
Fruit and vegetables contain naturally occurring unrefined sugars which our body processes differently, primarily due to the fibre which slows the release of the sugar into our bloodstream. For this reason, you should not be concerned about the sugar in fruit!
2. Caffeine
Caffeine triggers the release of adrenalin to increase energy. While a small amount may not impact anxiety, too much can induce or amplify anxiety and its associated symptoms, including nervousness, increased heart rate and restlessness. Caffeine withdrawal can also induce these symptoms, as well as headaches, depressed mood, irritability and fatigue.
The use of energy, or “stimulant,” drinks can have an even bigger impact on anxiety as they are packed with not only caffeine but high amounts of sugar (and/or artificial sweeteners) and other unregulated herbal stimulants. A meta-analysis on energy drinks and mental health found a positive association between excessive energy drink consumption and anxiety. Energy drinks also negatively impact gut health, which has been correlated with increased symptoms of anxiety.
Tip: Limit caffeinated beverages (such as coffee or tea) to 1-2 cups per day (unless you are sensitive to caffeine, in which you should avoid it), avoid energy drinks, and ensure adequate hydration. If you are consuming more than this, cut down gradually to avoid withdrawal.
If you require caffeine or energy drinks to stay alert/awake during the day consider why, and see a qualified professional who can assess your diet and other lifestyle factors to determine the possible cause and make evidence-based recommendations.
3. Refined carbohydrates
Similar to refined sugar, refined carbohydrates (such as white flour, white bread/pasta/crackers, breakfast cereals, pastries and white rice) have been stripped of fibre and cause a spike in blood glucose resulting in a burst of energy which soon plummets. Various studies (29189904, 7726882) have found a link between high consumption of refined carbohydrates and an increased prevalence of symptoms of anxiety and depression.
Tip: Focus on choosing whole, unprocessed grains a majority of the time. Oats, brown rice, quinoa, faro, amaranth, millet, bean/chickpea pasta, and sprouted whole grain bread are much better choices.
4. Alcohol
Alcohol is often used as a coping mechanism for stress and anxiety, however, research (29189904, 27493821) has demonstrated that regular (particularly prolonged and excessive) alcohol consumption causes dysregulation of the reward system in the brain, resulting in increased anxiety. An occasional drink or two is not necessarily harmful, however, regular and excessive drinking can desensitize its effects, making the stressor(s) even more challenging to manage. Anxiety is also often heightened when the effects of alcohol wear off.
As well, alcohol can at times mask symptoms of anxiety (such as in social situations), however, it not a treatment or something that will address the root cause, and can make your anxiety worse over time.
Tip: Avoid relying on alcohol for the management of anxiety and limit your overall intake. Speak to your doctor if you think you have a dependence or require assistance.
5. Skipping meals
Skipping meals results in a drop in blood sugar and an increase in adrenalin and cortisol, which can easily bring on feelings of anxiety and irritability.
Tip: Ensure you are nourishing yourself with healthy foods at regular intervals throughout the day, and avoid skipping meals.
Where to start?
Making big changes to your diet or lifestyle can be overwhelming and is not usually sustainable. Pick one thing to focus on and start there. Whether it is eating more whole grains, cutting down on your coffee consumption or limiting sweets, starting somewhere is better than nowhere! Have a friend or family member support you, and if you need further help, consider booking an appointment with a qualified Health and Nutrition Counsellor who can provide guidance, support, motivation and accountability to reach your health and wellness goals.
Stay tuned for another post outlining the foods you should be incorporating into your diet to help manage and reduce your symptoms of anxiety.
Christy De Jaegher is a Registered Health and Nutrition CounsellorTM at Panorama Wellness Group. She offers a unique perspective and approach to helping you address your specific health concerns and optimize your health and wellness.
