Foods to Skip for a Calmer Mind: Experts Reveal What to Avoid for Better Mental Health

When considering ways to manage anxiety, diet might not be the first thing that comes to mind. However, the foods you consume can significantly impact your mental well-being. While lifestyle changes like exercise, meditation, and even medication play crucial roles, your diet can either support or hinder your mental health journey. Experts emphasize the importance of avoiding certain foods that can exacerbate anxiety symptoms. Here are five foods to steer clear of to help maintain your mental equilibrium.

Excess Sugar

Sugar is often a go-to comfort food, but its effects on mental health are anything but comforting. Consuming too much sugar can disrupt your brain’s neurobiological functions, altering emotional states and behaviors. According to a 2019 study published in Neuroscience and Behavioral Reviews, “Addiction, stress, fear, anxiety and depression involve overlapping neural mechanisms.”

Daniel Amen, MD, advises avoiding foods that cause blood sugar spikes followed by crashes. “It’s important to avoid any food that ‘raises and then drops your blood sugar,'” he explains. This includes not just sugary treats but also hidden sources of sugar like bread, pasta, and fruit juice. Registered dietitian Angel Luk stresses the importance of reading labels to avoid added sugars, noting, “The World Health Organization (WHO) has recommended that children and adults keep added sugar intake to less than 6 teaspoons (or 24 grams) per day.”

Processed Foods

Processed foods are notorious for their negative impact on physical health, and they can also affect mental well-being. Research has linked high consumption of ultra-processed foods to increased odds of anxiety and depressive symptoms. Angel Luk notes, “Worldwide government and public health agencies agree that for the purposes of improving physical and mental health, limiting processed (and especially ultra-processed) foods is the correct course of action.”

Particularly, processed and cured meats should be avoided due to their high nitrate content, which can cause inflammation in the brain. Uma Naidoo, MD, explains, “Inflammation in the brain is a common culprit of poor mental health symptoms like anxiety.”

Refined Grains

Refined grains such as white bread and white rice can negatively impact your mental health by promoting inflammation and disrupting gut health. Uma Naidoo, MD, advises, “I encourage patients to limit foods with a high glycemic index, such as white bread and white rice.” These foods can lead to blood sugar imbalances, which are linked to mood disorders. Conversely, whole grains like oats and brown rice can help maintain stable blood sugar levels and support neurotransmitter production.

Caffeine

While a morning cup of coffee might seem essential, excessive caffeine can contribute to anxiety. A study in General Hospital Psychiatry found that caffeine intake equivalent to about five cups of coffee can increase anxiety and trigger panic attacks. Angel Luk suggests, “It would be prudent for all adults to keep caffeine intake below 400 mg (300mg if pregnant or breastfeeding).” For those sensitive to caffeine, swapping coffee for matcha or green tea, which contain calming L-Theanine, may provide an energy boost without the jitters.

Alcohol

Alcohol is a well-known trigger for anxiety and depression, as it depletes essential nutrients needed for neurotransmitter production. Katherine Maslen, ND, explains, “Alcohol is an issue because it depletes pretty much every single nutrient that you need to make neurotransmitters.” The WHO advises those with anxiety to reduce or avoid alcohol, as even moderate consumption can worsen symptoms. Angel Luk adds, “For your health, less alcohol is better.”

When it comes to managing anxiety, what you eat can make a significant difference. By steering clear of these five foods, you can help create a more stable foundation for your mental health. From reducing sugar and processed food intake to moderating caffeine and alcohol consumption, these dietary changes can support your journey toward a calmer, more balanced state of mind.

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