Psychologists and nutritionists emphasize that our emotional state is closely related to what we eat every day. Some foods can almost imperceptibly increase anxiety, irritability and feelings of exhaustion, although they seem completely safe on the outside.
Most often, experts pay attention to caffeine. Excess coffee, strong tea or energy drinks increase the level of cortisol - the stress hormone. As a result, nervousness, rapid heartbeat, body tremors, and sleep problems appear. For people prone to anxiety or panic attacks, this can be an additional provoking factor.
Sweets and foods with a high glycemic index also play a role. Cakes, sugary drinks, and white flour pastries cause sharp spikes in blood glucose levels. At first, a person feels a surge of energy and excitement, but very quickly there is a decline in strength, irritability, a feeling of "exhaustion" and emotional instability. The more often this cycle is repeated, the harder it is for the body to maintain a stable mood.
Experts pay special attention to fast food, ready-made sauces and products with a high content of trans fats. Such dishes negatively affect both the digestive system and the brain. They impair concentration, contribute to chronic fatigue and can increase the feeling of internal tension. Often people notice: after a "heavy" snack it becomes more difficult to concentrate, apathy appears or, conversely, causeless anger.
Psychologists advise not only to limit such products, but also to consciously replace them with those that support the nervous system. Calming foods include bananas, nuts, turkey, oatmeal and other foods rich in tryptophan, magnesium and slow carbohydrates. They help the body produce neurotransmitters more stably, which are responsible for feelings of calm and satisfaction.
Diet also plays an important role. Regular, small meals throughout the day help avoid sudden spikes in glucose and energy. When too much time passes between meals, sugar levels drop, causing irritability, anxiety, a feeling that "everything is wrong," and even mild dizziness—all of which only adds to the overall stress.
At the same time, experts emphasize that nutrition alone will not cure anxiety disorders and will not replace psychotherapy or medical care. However, a diet without excess caffeine, sugar, and fast food makes the body more resistant to stress, helps to experience emotional stress more gently, and "swings" between mood swings less.
If anxiety is interfering with your sleep, work, or daily life, experts recommend seeing a doctor or psychologist. Controlling what's on your plate is an important additional step toward feeling more stable.
