Table of Contents

• Introduction

• Bad eating habits that can negatively affect your mood

• Foods You Should Avoid When You’re Feeling Anxious

• Incorporate Nutrient-Rich Foods into Your Diet

• Conclusion

 

Have you ever craved ice cream and sweets on a bad day? Or do you feel good after having a nutritious meal? Some foods can bring us comfort. However, bad eating habits and unhealthy diets have an impact not only on your body but also on your mind and mood. Let’s discover what eating habits and food that can affect your emotional well-being.

Bad eating habits that can negatively affect your mood

According to the article “What is the Relationship Between Food and Mood?” by Amy Gill (2018), the following are some bad eating habits that can affect your emotional state of mind and mood:

1. Skipping meals. The article by Lauren Wicks (2023) titled “8 Scary Things That Could Happen to Your Body When You Skip Meals” reveals the danger of skipping meals. One of its adverse effects is anxiety. If you’re skipping meals, your blood sugar decreases. Your body produces cortisol, the stress hormone, to fix your dropping blood sugar. This hormone increases your stress, resulting in you feeling moody and irritable.

2. Restricting yourself to certain food groups. When you eliminate entire food groups, you risk depriving your body of essential nutrients for brain function and mental well-being. For instance, omega-3 fatty acids in fatty fish play a vital role in regulating mood and reducing inflammation. Similarly, B vitamins and D are essential for maintaining emotional stability and preventing mood disorders. Lack of carbohydrates can lead to blood sugar imbalances, significantly impacting mood. Rapid drops in blood sugar can cause irritability, anxiety, and difficulty concentrating.

3. Consuming excessive amounts of refined carbohydrates. A study made by Gangwisch, James E., et al. (2015) titled “High glycemic index diet as a risk factor for depression: analyses from the Women’s Health Initiative” showed that high consumption of refined carbohydrates “increases odds of depression.” Moreover, an article made by Adam Felman (2023) titled “How does diabetes affect mood and relationships?” reveals that fluctuations of blood sugar caused by unhealthy eating, such as consuming refined carbohydrates, may have adverse effects on our mood like confusion, low energy, anxiety, and aggression.

 

Foods You Should Avoid When You’re Feeling Anxious

The article “Foods to Avoid If You Have Anxiety or Depression”, written by Paul Frysh (2023), shares the list of foods you must stay away from if you’re feeling stressed or anxious:

Fruit juice

Fruit juice is often high in sugar, which can lead to a rapid spike in blood sugar levels followed by a sharp drop. This roller coaster effect can worsen anxiety symptoms, such as irritability, restlessness, and mood swings. The high sugar content in fruit juice can also trigger the release of dopamine, a neurotransmitter associated with pleasure and reward. It can lead to cravings and compulsive drinking, making it challenging to control consumption.

Soda 

A 2019 meta-analysis found that overconsumption of sugar-sweetened beverages (SSBs) may increase the risk of depression. The results suggest that SSB consumption could be a modifiable risk factor for depression.

Diet soda

Diet sodas contain artificial sweeteners, such as aspartame and sucralose, which have been linked to disruptions in the gut microbiome. The gut microbiome plays a crucial role in regulating mood and mental health, and imbalances in gut bacteria have been associated with depression and anxiety.

Toast

White bread toast has a high GI, raising blood sugar levels quickly. High-GI foods can lead to increased inflammation, which has been linked to various health problems, including mental health issues. Inflammation can disrupt neurotransmitter production, alter brain function, and increase the risk of mood disorders.

Light dressing 

Just like diet soda, light dressing contains aspartame, an artificial sweetener associated with depression and anxiety.

Ketchup 

Ketchup is often high in sugar, exactly four grams per tablespoon. Ketchup is a processed food that usually contains artificial sweeteners, which may disrupt gut bacteria. Gut bacteria play a crucial role in regulating mood and behavior.

Coffee

Caffeine, the primary stimulant in coffee, can trigger the release of adrenaline, a stress hormone that can lead to anxiety, jitters, and restlessness. These symptoms can worsen existing anxiety disorders and make it difficult to relax and focus.

Energy drinks

An article by Chloe Gray (2021) titled “Can energy drinks cause anxiety and poor mental health?” reveals that energy drinks have stimulants such as ginseng, guarana, taurine, and L-carnitine. Combining these stimulants, even though the doses were low, can make anxiety worse.

Alcohol

“Mental Effects of Alcohol: Effects of Alcohol on the Brain”, written by Stacy Mosel (2023), shows that your brain has neurotransmitters, which are chemical signals that travel between nerve cells. When the levels of neurotransmitters are balanced, your brain can function correctly. However, alcohol intoxication can upset these balance and lead to problems with thinking, feeling, and behaving. It will be hard to manage stress.

Frosting

It holds 2 grams of trans fat per serving. Trans fat is absorbed in the cell membrane, affecting your neurons to communicate. It can impair mental performance and may lead to brain fog.

Soy Sauce

Soy sauce may also contain gluten, an amino acid that plays a role in brain function. Excessive intake of gluten may contribute to symptoms of anxiety and depression.

Processed Foods

Processed foods like canned goods, cured meats, and processed cheese have excessive amounts of salt, which can increase high blood pressure and heart workload. It results in producing adrenaline that triggers anxiety.

Doughnuts

Refined carbohydrates like white flour, used in making doughnuts, trigger the release of insulin to regulate blood sugar levels. This insulin release also depletes tryptophan, an amino acid converted to serotonin, a neurotransmitter essential for mood regulation. Low serotonin levels can contribute to mood changes, anxiety, and depression.

 

Incorporate Nutrient-Rich Foods into Your Diet

Incorporating nutrient-rich foods into your diet can promote emotional stability and overall well-being. These foods include whole grains, fruits, vegetables, and lean proteins. Whole grains are a good source of fiber, which can help regulate blood sugar levels and prevent mood swings. Fruits and vegetables are packed with vitamins and minerals essential for brain function and mental health. And lean proteins are a good source of amino acids, which are the building blocks of neurotransmitters that regulate mood.

 

Conclusion

Eating habits and the foods we consume significantly impact our emotional well-being. Certain foods can trigger anxiety and mood swings, while others can promote relaxation and a sense of calm.

Here are some essential takeaways from this article:

1. Avoiding unhealthy eating habits like skipping meals, restricting food groups, and consuming excessive refined carbohydrates can help manage anxiety.

2. Limiting the intake of foods like fruit juice, soda, diet soda, toast, light dressing, ketchup, coffee, energy drinks, alcohol, frosting, soy sauce, processed foods, and doughnuts can help reduce anxiety symptoms.

3. Incorporating nutrient-rich foods like whole grains, fruits, vegetables, and lean proteins into your diet can promote emotional stability and overall well-being.

By making conscious food choices and adopting healthy eating habits, we can take a positive step towards managing anxiety and improving our mental health.

To assess your understanding of the topic, try answering these questions:

• What are some terrible eating habits that can negatively affect your mood?

• Which foods should you avoid when you’re feeling anxious?

• What are some nutrient-rich foods that can promote emotional well-being?

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References:

1. Magill, A. (2018). What is the Relationship Between Food and Mood? Mental Health First Aid. https://www.mentalhealthfirstaid.org/external/2018/03/relationship-food-mood/

2. Wicks, L. (2023). 8 Scary Things That Could Happen to Your Body When You Skip Meals. EatingWell. https://www.eatingwell.com/article/7561431/scary-things-that-could-happen-to-your-body-when-you-skip-meals/

3. Gangwisch, J., Hale, L., Garcia, L., Malaspina, D., Opler, M., Payne, M., Rossom, R., & Lane, D. (2015). High glycemic index diet as a risk factor for depression: analyses from the Women’s Health Initiative. ScienceDirect. https://www.sciencedirect.com/science/article/pii/S0002916523125160?via%3Dihub

4. Frysh, P. (2023). Foods to Avoid If You Have Anxiety or Depression. WebMD. https://www.webmd.com/depression/ss/slideshow-avoid-foods-anxiety-depression

5. Hu, D., Cheng, L., & Jiang, W. (2019). Sugar-sweetened beverages consumption and the risk of depression: A meta-analysis of observational studies. ScienceDirect. https://www.sciencedirect.com/science/article/abs/pii/S0165032718315040

6. Gray, C. (2021). Can energy drinks cause anxiety and poor mental health? Stylist. https://www.stylist.co.uk/fitness-health/nutrition/energy-drinks-caffeine-anxiety/649297

7. Mosel, S. (2023). Mental Effects of Alcohol: Effects of Alcohol on the Brain. American Addiction Centers. https://americanaddictioncenters.org/alcoholism-treatment/mental-effects