Which foods should be avoided for the time being.
Keep a proper diet complicated. And even more so, use only healthy products for food. Therefore, people are more likely to limit themselves to quick snacks or use what, in their opinion, keeps their emotional state in order, reports the Chronicle.info with reference to RBC-Ukraine.
However, some foods can increase anxiety, negatively affect the emotional state, and even harm the body. What you should be more careful with, said nutritionist Anna Parkhomenko.
Alcohol
Alcoholic beverages increase the level of cortisol (stress hormone) in the body and, after drinking, the feeling of anxiety and anxiety increases. There is no way to avoid such an effect of alcohol on the body, except for complete refusal.
Aspartame
Aspartame, a popular sugar substitute, inhibits the production of serotonin (the hormone of happiness). It also contributes to the inhibition of the microbiota of the gastrointestinal tract, which can lead to weight gain and endocrine disorders. Aspartame is often found in sugary sodas and should be avoided completely.
Caffeine
All caffeinated drinks increase cortisol levels and thus stimulate anxiety. The safe dose of caffeine per day is 300-400 mg. And you need to drink herbal teas and plain water more often.
- One cup of Americano (Robusta, 170 ml) — 160 mg
- One cup of Americano (Arabica, 170 ml) — 80 mg >
- A cup of green tea (240 ml) — 30 mg
- A cup of cocoa (1 teaspoon powder) — 15 mg
- 10 g dark chocolate — 20 mg
Trans fats
Research shows that there is a link between trans fats and fast foods and anxiety and depression. The use of such products in the diet should be minimized. Try not to make such foods the mainstay of your diet and do not eat them daily.
Sugar and refined foods
White rice, oatmeal, regular sugar, white bread — if these foods are abused or inharmonious use, there can be problems. In the blood, there are contrasting drops in the level of glucose and insulin, and hence dopamine. Sudden jumps can lead to feelings of anxiety, apathy and even aggression.
Inharmonious consumption is a combination of proteins, fats, complex carbohydrates, fiber and desserts in one plate.