A sedentary lifestyle combined with a high caloric diet plays an important part in obesity (Organization, W.H., 2017). In 2016, the World Health Organization reported that more than 1.9 billion adults were overweight (Organization, W.H., 2016). World obesity has fundamentally tripled since 1975 (Organization, W.H., 2016). Immoderate sugar intake has been shown to be one of the leading contributors to weight gain (Malik et al., 2013). Sugar and anxiety have hidden connections; sugar triggered anxiety.
Is Sugar Triggering Anxiety?
There’s no such thing as a diet that really causes anxiety on its own. But diet can increase the anxiety that is already there. Excess calories, especially empty calories from sugar, can create extra weight on our bodies, but research shows that sugar intake also takes a toll on our mental health.
Here are 3 Ways Sugar Impacts Mental Health:
1) Depression:
Eating sugar can cause an initial high followed by the inescapable crash leading to intense cravings to intake more sugar which maintains a chain reaction that’s hard to stop. This behavior can create severe mood swings due to an over-activated reward system in the brain caused by the release of the feel-good hormone, dopamine. Studies show that sugar can also escalate feelings of depression and the potential for schizophrenia in people low in a growth hormone called BDNF. The hormone deficiency is found in people with depression and schizophrenia, and thus consuming sugar only makes the symptoms more noticeable.
2) Anxiety:
People who suffer from anxiety generally experience worry, panic, stress, and acute alertness. Sugar intensifies these symptoms by causing a rush of adrenaline, leading to hyperactivity and a hyper-reactive response to stress. So, sugar and anxiety have a hidden knot.
3) Learning and Memory:
Eating sugar can contribute to the degeneration of the brain’s capability to process and retain information as it causes chronic inflammation. Researchers once thought that inflammation was a component that could cause depression. Now, studies show that depression and stress can increase inflammation. Regardless, this inflammation has been linked with a decrease in cognitive abilities leading to signs of aging like forgetfulness and confusion.
A UCLA study in 2012, showed that insulin defiance caused by consuming a high sugar diet damages brain cells dedicated to learning and memory in rats, while foods rich in Omega-3 fatty acids protect these synapses.3 Also, unstable blood sugar levels can create immoderate insulin releases making the brain secrete glutamate, a neurotransmitter which sends signals between nerve cells that is necessary for learning and memory, but in excess can cause agitation, distress, depression and anxiety.
Symptoms of Sugar Rushes
Similarly, sugar rush and withdrawal do have a tendency to imitate some of the physical symptoms of anxiety, like shaking, dizziness, and nervousness. This is connected to the rush of energy that you get as the glucose is broken down in your bloodstream to release sharp spikes of energy. For most people, this only occurs after sizable sugar consumption but depending on what you eat and how long you go before eating again.
These symptoms are not causing anxiety, but if you already have anxiety, the added shaking, dizziness, shivering and tension may make your anxiety worse.
Research Into Sugar and Anxiety
Animal research seems to verify these ideas. A study in 2008 found that rats that went on a sugar binge and then were deprived of food seemed to have a dopamine imbalance that led to worsening anxiety.
Another study published in 2009 found that long term sugar use seemed more likely to damage memory and reduce the capability to fight anxiety, although the mechanisms of how this happened are unclear. These studies suggest that sugar may affect your capacity to deal with anxiety.
Do anxiety symptoms Better when you cut down on sugar and feed your body the right foods?
It’s a good idea to talk with your doctor before making considerable changes in what you eat. Involve a nutritionist if you need some extra guidance.
As with any dietary change, your body will need some time to adapt. If you are otherwise healthy and cut back on processed sugar, you may feel your anxiety slowly better thanks to fewer ups and downs caused by the excess sugar. If you are only using a diet to resist anxiety, this change may not be evident or immediate. You may also need to speak to a doctor about medication. An integrated treatment approach including talk therapy, mindfulness techniques, stress relief, good sleep hygiene, and a balanced diet are all equally significant parts of your care.
What else should I know about diet and anxiety?
Anxiety is associated with many physical illnesses. In addition to taking advice from your doctor about possibilities for treating anxiety, you should augment that treatment by paying attention and observation to how and what you eat. A review of the literature analyzing the effects of diet on anxiety-related behavior emphasized that foods high in fat and/or sugar, or that are highly appetizing, can affect behavior in animal models, and may do the same in humans.
What Are the Best Foods and Drinks to Ease Anxiety?
Because there is a link between the brain and gut, the good news is that there are certain foods and drinks that can settle symptoms of anxiety. Research shows that adapting a healthy dietary pattern rich in fruits, vegetables, whole grains, lean proteins, nuts, and legumes, while limiting added sugars and processed foods, may help to lower the risk of anxiety disorders.
Staying properly hydrated is also crucial in dealing with anxiety. Dehydration can cause a number of physical symptoms, such as headaches, fatigue, and difficulty concentrating, dizziness which can in turn worsen feelings of anxiety.
Which Foods and Drinks Are Exacerbate for Anxiety?
Some food and drinks can make you feel calmer. There are others that can make you feel anxious, tense, irritable, and dehydrated.
“Added sugars and refined carbohydrates, which are common in processed and unhealthy snacks and sugary drinks, can disturb blood sugar levels lead to mood swings and increased anxiety levels.”
Here are some of the foods and drinks recommend avoiding if you suffer from anxiety: – Alcoholic beverages, which can disturb hydration and sleeping patterns – Caffeinated drinks like coffee, tea, and energy drinks, which can increase
restlessness, and unease – Processed foods high in added sugars and refined carbohydrates, such as
chocolate, pastries, and sugary cereals, canned fruits
- Sugary drinks like soda, fruit juices, energy drinks, and sweetened beverages
- High-fat and greasy foods, such as deep fried foods and fatty meats, which can cause discomfort and digestive issues that may worsen anxiety symptoms.
