12 Foods That Can Make Anxiety Worse
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Anxiety can be tough to deal with, and what you eat can play a big role in how you feel. Some foods might make your anxiety worse without you even knowing it. Being aware of these foods can help you make choices that might ease your anxiety.
Here’s a list of foods that some people find can make their anxiety worse. Keep in mind that everyone is different, so what affects one person might not affect another the same way.
Caffeine
Coffee, energy drinks, and some teas have caffeine, which can make you feel jittery and anxious. It can also mess with your sleep, which can make anxiety worse. If you love your morning coffee, try cutting back slowly or switching to decaf to see if it helps.
Sugar
Sugary foods and drinks can cause your blood sugar to go up and down quickly. These quick changes can make you feel shaky and anxious. Try to cut back on sugary snacks and sodas. Choose whole fruits or nuts instead when you want something sweet.
Alcohol
While some people think alcohol helps them relax, it can actually make anxiety worse, especially the next day. Alcohol can mess with your sleep and change brain chemicals that affect mood. If you drink, try to do it in small amounts or consider cutting it out to see if your anxiety improves.
Processed Foods
Foods that come in packages and are high in unhealthy fats, sugar, and salt can affect your mood. They don’t give your body the nutrients it needs to feel good. Try to eat more whole foods like fruits, vegetables, and lean proteins instead of chips, cookies, and fast food.
Artificial Sweeteners
Some people find that artificial sweeteners like aspartame can make them feel more anxious. These are often found in diet sodas and sugar-free foods. If you use these a lot, try cutting back to see if it helps your anxiety.
Fried Foods
Greasy, fried foods can be hard for your body to digest. This can make you feel sluggish and might worsen anxiety. Try baking or grilling your food instead of frying. This can be healthier for both your body and mind.
Dairy Products
Some people find that dairy products like milk, cheese, and yogurt can make their anxiety worse. If you think dairy might be a problem for you, try cutting it out for a while to see if it helps. There are many non-dairy options available if you still want that creamy taste.
Gluten
For some people, eating gluten (found in wheat, barley, and rye) can cause anxiety symptoms. This is especially true for people with gluten sensitivity or celiac disease. If you think gluten might be affecting your anxiety, talk to your doctor about trying a gluten-free diet.
Cured Meats
Hot dogs, salami, and other cured meats often contain nitrates and nitrites. Some people find these additives can trigger anxiety symptoms. Try choosing fresh meats instead of processed ones to see if it makes a difference.
Soy Sauce
Soy sauce is very high in salt, which can raise your blood pressure and make you feel jittery. It also contains MSG, which some people find worsens anxiety. If you like the flavor, try using less or look for low-sodium versions.
Aged Cheeses
Cheeses that have been aged, like cheddar or parmesan, contain an amino acid that can increase heart rate and blood pressure in some people. This can make you feel anxious. If you love cheese, try fresher types like mozzarella or ricotta instead.
Fermented Foods
While fermented foods like kimchi and sauerkraut are often good for you, some people find they can trigger anxiety. This might be due to the histamines in these foods. If you notice your anxiety gets worse after eating fermented foods, try cutting back to see if it helps.
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