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7 Foods Habits You Don’t Know Are Increasing Anxiety

7 Foods Habits You Don’t Know Are Increasing Anxiety

If you suffer from anxiety, the last thing you want is to eat any food that will aggravate the situation. If you are crazy busy and a bit exhausted, here is a fast guide to make sure that you are avoiding several foods which can increase anxiety and make things a lot worse. By doing that, you will be on the fast track to a calmer and more relaxed existence. Here are 7 food habits to avoid—or at least eat in moderation.

1. Don’t fall into the coffee trap

Coffee is great for a short-term energy boost. However, it also has an effect on the brain whereby it suppresses serotonin, which is a key hormone in keeping you feeling relaxed and calm. As it is a stimulant, you might find that a coffee in the afternoon or evening is going to keep you awake. It is also a diuretic, meaning more trips to the bathroom. Drinking less coffee helps you to save time and stay positive.

2. Avoid the sugar rollercoaster

Sugar is everywhere and the body needs the glucose as fuel. What is the problem, then, you may ask? The spikes in the blood sugar causes the stress hormone cortisol to become the leading actor. This means anxiety can surface far too quickly. We get lots of sugar from milk and fruit. Americans are overdoing it by adding about 20 teaspoons of added sugar a day. The USDA recommendation is half that amount!

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3. Beware alcohol’s downside

It would be too good to be true if alcohol could lift your mood and keep anxiety locked up. The bad news is that the good mood, loss of inhibitions, and newfound confidence are all part of a passing phase. In the long term, alcohol tends to block off the serotonin in the brain that helps to regulate your mood and prevent you from getting caught up in anxious thoughts.

“If you’re feeling anxious, don’t drink to calm down because it will aggravate anxiety symptoms. Booze can also disrupt your sleep.” — Desiree Nielsen, dietitian and author of Un-junk Your Diet

4. Don’t fry your brain

All those fried and highly processed foods, plus dairy and sweet desserts, just increase depression and anxiety. This was the result of one study which found that people addicted to this sort of diet had a 58% higher chance of depression. All the chemicals in these foods are giving your blood sugar levels a really rough ride. Ease off and eat some whole foods such as fish, nuts, fruits, and vegetables for a change.

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5. Forget the refined grains

A lot of refined breads and other white foods contain preservatives, sugar, and unhealthy fats. In addition, all the natural vitamins and minerals have been stripped out of the flour in the processing and baking. It is incredible to think that not much has changed in 100 years—in 1911, this poor quality bread was the staple diet of 40% of people in the UK! Today, it accounts for 50% of the American diet. Not much progress here!

The fact is that these refined breads and cookies are mostly sugars and starches which will send your blood sugar levels on another rollercoaster. When you are plunging down into the depths of that ride, do not be surprised to find you are cranky and even more anxious than before.

6. Remember that salt will pile on the pressure

When you suffer from anxiety, you want to reduce all that pressure. When you have a nice, salty snack, you are doing the exact opposite. The surplus salt is increasing your blood pressure levels and your heart has to work even harder. This releases even more adrenaline and tension skyrockets.

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7. Don’t skip breakfast (or any other meals!)

Time is of the essence, but if you are skipping breakfast or other meals, then you are asking for trouble on the anxiety front. Skipping meals during the day can cause your blood sugar levels to plunge, bringing on anxiety and irritability.

Another problem is consuming too many carbs and too little protein at breakfast time. You normally need about 25 grams of protein at breakfast to prevent those blood sugar levels from going crazy. Just add in an egg, Greek yogurt, or some cheese to prevent another awful day.

Researchers are now focusing on the possible link between stomach disorders and mood. It may all come down to making sure that we eat the right kinds of food. This will produce the best bacterial environment in our gut, which will in turn benefit our mood.

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Some food you should eat to prevent anxiety include spinach, oatmeal, salmon, dark chocolate, asparagus, avocado, oranges, almonds, and whole grains. Eat your way to a calmer and happier you.

More by this author

Robert Locke

Author of Ziger the Tiger Stories, a health enthusiast specializing in relationships, life improvement and mental health.

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Last Updated on February 11, 2021

The 20 Most Creative Instagram Accounts That Will Inspire You

The 20 Most Creative Instagram Accounts That Will Inspire You

Instagram allows you to see exactly what inspires people and how creativity is drawn from their everyday life. We use Instagram to capture what makes us smile, what brings joy to our life, and what we are passionate about, and the accounts listed below are sure to inspire you in turn.

Here are our 20 top creative Instagram accounts that you should be following today.

1. Humans Of New York

Brandon Stanton walks the streets of New York City taking street photography, and he gets his subjects to open up about life details that even many family members may not know about them. It makes you smile and connect with the images at a new level.

 2.  Paris in Four Months

Carin Olsson moved to Paris and is documenting every part of her experience, from the macaroons to the Eiffel Tower with all of its shimmering lights. If you want to go to Paris but can’t get there today, Carin will take you.

3. Civilized Caveman Cooking

George Bryant offers up more than his love for cooking Paleo cuisine as he shares more about life, joy, and happiness. His coined hashtag is #hugsandbacon.

4. Andrew Knapp

Andrew has taken the world by storm with his adorable version of Where’s Waldo? His version is Find Momo, and stars his border collie.

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5. Idafrosk

Ida Skivenes has developed a knack for food art. From the world of Charlie and the Chocolate Factory to Strawberry Fields Forever, she has recreated it all with food.

6. GrandmaBetty33

Grandma Betty is fighting cancer and is inspiring others to smile and be happy in life. She brings a smile to your face instantly and is like having your grandma right beside you.

7. Maya_on_the_Move

Tania Ahsan captures the world of her cute bulldog, Maya, on her adventures in New York. Maya makes appearances that will make you smile, laugh, and inspire you to go out and create something special.

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8. Leoleoparis

Leo captures the life on the streets of Paris. Most of his work is done in black and white, offering that iconic Parisian look.

9. Jacob Santiago

Jacob Santiago creates stunning, vibrant images around New York City, showcasing the architecture and streets. I’m sure you haven’t seen the streets of NYC like this before.

10. Julie’s Kitchen

Julie Lee showcases how everyday produce can create colorful art designs. At first glance, you think it is just a design; then, a second take illustrates that it is really fruits and vegetables.

11. iloveplaymo

iloveplaymo brings together photography and Playmobil toys in action. The images are up to date with current world events and everyday life.

12. “Red” Hong Yi

Red Hong Yi loves to paint without a paintbrush. Her style uses daily items to create lovely images.

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13. Alexis Diaz

A breathtaking artist from Puerto Rico who loves to paint murals. Alexis’s work is featured all over the world.

14. Murad Osmann

Murad Osmann is a music video producer, but his claim to fame on Instagram has been his photographs with his girlfriend leading him by her hand.

15. Simone Bramate

Simone Bramate is a storyteller who just so happens to take delightful photos as well.

16. Willie Kessel

Willie Kessel brings beach life right to your smartphone. Amazing surf and lifestyle images that take your mind off of all of the work and stress in your life.

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17. Nick Ulivieri

Nick Ulivieri is a talented photographer who loves to capture the windy city of Chicago and skies, especially during storms. His images are gorgeous and make you realize how wonderful life really is.

18. Jo Jerry

Jo Jerry’s landscape photos around Santorini, Greece, make you want to book a flight immediately. The bright colors and simplicity in the images make his photos stand out from the rest.

19. GoPro

GoPro uses fan-sourced images on their account that are all captured with a GoPro. Creativity to the max is used in these images and range from the grocery store to incredible surf.

20. Vin Farrell

Vin Farrell is a creative who works on the agency side for large clients and has a knack for photography. His iPhone captures amazing aerial images around NYC and the world.

Featured photo credit: Andy via flickr.com

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