If you live with chronic stress or anxiety, you can manage most of your daily life with tools like therapy, mindfulness, exercise, and anti-anxiety medications.
But did you know that anxiety can be triggered by certain foods we put in our bodies?
This doesn’t mean that these tools and approaches are not necessary to deal with anxiety – they are generally healthy options for any person’s lifestyle. But if anxiety is still affecting your life, it’s worth taking a look at your plate.
Read recommendations for five foods that trigger anxiety and what to eat instead.
1. Alcohol
Believe it or not, the beverage you drink to relieve your social anxiety actually makes it worse.
While it may appear to calm your nerves, alcohol can have a negative effect on hydration and sleep, both of which can trigger anxiety symptoms when suppressed.
Alcohol alters serotonin and neurotransmitter levels in the brain, making anxiety worse. And when the alcohol wears out, you may feel even more anxious.
Try Instead: There is no real substitute for alcohol. If you like flavor but don’t need side effects, consider alcohol-free beer. Drinks that feel special, like cocktails or fancy bitter sparkling water can also be a good substitute for social occasions.
2. Caffeine
First, they want you to drink and now not to drink coffee? Unfortunately yes.
High levels of caffeine not only increase anxiety and irritability, but also reduce the production of the feel-good chemical serotonin in the body, says Palinski-Wade.
Typically, caffeine is safe at low doses. However, high doses can cause unpleasant effects such as anxiety and irritability.
Note: It found that participants who drank 300 milligrams of caffeine a day reported about twice as much stress. In terms of Starbucks, a large (“grande”) coffee contains about 330 milligrams of caffeine.
Also note that several supplements and medications contain caffeine and can contribute to anxious feelings, including St. John’s Wort, ginseng, and some headache medications.
Try Instead: Matcha tea is a great alternative to coffee for a clean buzz minus chills. This is thanks to L-theanine, known for its relaxing effects without drowsiness.
3. Aged, fermented and cultured foods
A meat and cheese plate with a glass of red wine feels incredibly comforting, right?
Theoretically, yes, but according to science, not too much.
All foods like beef, milk and grapes become gourmet when cured, fermented and cultured (steak, cheese, and wine).
But during the process, bacteria break down food proteins into biogenic amines, one of which is histamine. Histamine is a neurotransmitter that aggravates digestion, hormones, and cardiovascular and nervous systems. It can trigger anxiety and insomnia in sensitive individuals.
Try instead: Always choose fresh, whole foods to minimize histamine intolerance. Look at the “packed” history of meat and fish. The less time it takes to get to your table from where it was created, the better.
4.Sly added sugar
There is no way to avoid 100 percent of sugar as it occurs naturally in many of the foods we love to eat, such as fruit.
However, added sugar contributes to general anxiety.
The body secretes insulin to help absorb excess glucose and stabilize blood sugar levels, but a sugar rush keeps the body working hard to return to normal, resulting in highs and lows.
Consuming large amounts of processed sugar can trigger feelings of anxiety, irritability, and sadness.
Not all foods that fall under the added sugar category that should be avoided or minimized are sweet. Seasonings such as ketchup, some salad dressings, pastas, and white bread can all contain high levels of sugar.
Try instead: Fortunately, you don’t have to deny your sweet tooth if you give up processed sugar. Stevia, erythritol, and Yacon syrup are natural substitutes for sugar. Fill your plate with natural sweet vegetables such as fruit and sweet potatoes.
5. Traditional non-dairy creams
If you are cutting the coffee, you can also cut the cream. Many people these days try to track the amount of milk they consume.
Switching to a traditional non-dairy cream may seem like a solution, but these replacements are sources of hydrogenated fat, also known as trans fats that are packed with LDL cholesterol and can lower HDL cholesterol. These oils are Depression Trusted Source, anxiety Trusted Source, and other mental health issues.
Try instead: If you drink decaffeinated and still want something creamy to splatter, whole foods are always the better choice. Milk and cream are better than traditional non-dairy cream. If you’re cutting dairy products, consider almond milk or soy milk.
