High blood sugar has been linked to an increased risk of depression and mood disorders in adults.
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What you are eating is not only related to your physical health, in the same way it can influence your mental state. There is also a bi-directional anatomical and physiological communication between the gut and the brain.
Just as there foods that can help you improve your mood, concentration and even memory, there are others that can promote a depressed, anxious, bad mood or low energy state.
1. Highly processed products
Harvard Health recommends avoiding packaged or processed foods, which are high in unwanted food additives and preservatives that disrupt healthy bacteria in your gut.
When the balance between good and bad bacteria is disrupted, diseases can occur. Examples of such diseases include: inflammatory bowel disease, asthma, obesity, metabolic syndrome, diabetes, cognitive and mood problems.
Highly processed foods include cookies, sugary drinks, deli meats, potato chips, breakfast cereals, frozen pizza, and prepared meals.
2. Red Meat
Meat consumption may be associated with a moderately increased risk of depression, according to a meta-analysis that included eight studies and published BMC Psychiatry.
3. Pasta, bread and refined rice
Less healthy carbohydrates such as white bread, pasta, cakes, white rice, and other highly processed or refined foods They can make you feel lethargic and in a constant mood fluctuation.
These carbohydrates are easily digestible, blood glucose levels rise rapidly and then drop, depleting your energy levels. They also contribute to weight gain, diabetes, and heart disease.
4. Sugary foods and drinks
Consuming sugar can be addictive. Foods high in sugar cause your brain to secrete serotonin and dopamine, hormones that give you a temporary sense of well-being and happiness. But your mood can change when your brain begins to need to get that same feeling of pleasure.
Research have linked a high sugar intake with an increased risk of depression and mood disorders in adults.
5. Fried food and fast food
Fried food and fast food are high in fat and are often low in fiber and nutrients. Your digestive system works hard to process them without receiving nutrients to increase and maintain energy levels. This can make you feel exhausted for at least two hours after eating.
Some people drink to relax and relieve anxiety. However, alcohol is a depressant. That means any amount you drink can make you more prone to depression, he explains. WebMD.
Drinking too much can damage your brain and lead to depression. Depressive disorders are the most common psychiatric disorders among people with alcohol addiction, notes the National Institute on Alcohol Abuse and Alcoholism (NIAAA).
“Margarine contains high amounts of processed saturated fat, which is very different from the fat in healthy options such as olive oil, walnuts or avocado,” nutritionist and health consultant Mikaela Reuben told Eat This, Not That. “Consuming margarine can cause an imbalance in blood sugar, leading to rapid mood swings and weight gain.”
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Eddie is an Australian news reporter with over 9 years in the industry and has published on Forbes and tech crunch.