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6 Eating Habits That Make You Anxious And Depressed

6 Eating Habits That Make You Anxious And Depressed

People often think that a healthy diet means you’ll have a healthy body as a result. Although that is true, did you also know that a healthy diet means a healthy mind? We all have days where we feel really great. We feel energetic, positive, content, and well-balanced. Other days we feel sluggish, tired, sad, and unmotivated for seemingly no reason. In this post, we will talk about the relationship between our diets, and anxiety and depression.

1. Reliance on caffeine

Coffee is sometimes the only thing that can keep us moving throughout the day. As we’re going to work, we stop for coffee to give us that pep in our step. By the afternoon we get that mid-day crash, and reach for yet another cup of coffee to get us through the rest of our day. Unfortunately, caffeine doesn’t really do what we think it does but can pose very harmful effects on our brains.

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When drinking caffeine becomes something we need every day, you no longer drink it for that occasional boost. You’re drinking it because your body now depends on it to function. According to The Journal of Young Investigators, when caffeine is absent, there is a reduction of serotonin which will cause anxiety, irritability, and an inability to concentrate.

2. Diets with too much sugar

Today, an average American consumes about 32 teaspoons of sugar per day. We all know that consuming foods with too much sugar is bad for us. Serotonin is critical to regulate a number of bodily functions, including sleep cycles, pain control, carbohydrate cravings, and digestion. Low levels of serotonin have also been associated with depressed immune function.

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With an increase in blood pressure, there is also an increase in cortisol production. With the increase of cortisol, it can increase the production of thyroid hormones, causing problems with digestion. It can even cause problems with the reproductive system. Finally, when cortisol levels are too high it can cause infertility and even miscarriage.

3. Alcohol consumption

Most of us know that alcohol is a depressant. We drink without ever really thinking about the repercussions, far past the hangover that we all know follows. Not only is alcohol a depressant, it is also a stimulant. “It suppresses the excitatory neurotransmitter glutamate and increases the inhibitory neurotransmitter GABA. What this means for you, is that your thoughts, speech, and movements are slowed down, and the more you drink the more of these effects you’ll feel.” Alcohol abuse does indeed raise the levels of serotonin in the brain temporarily, however it also has many other effects on the specific serotonin receptors that cause its levels to decrease in time.

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4. Eating too many fried foods

We’ve all had a bad day before. Okay, maybe a few bad days. When these bad days hit, we usually turn to the things that make us “feel better”. You know what I mean: cookies, ice cream, chips– you get the picture. How many times have you eaten those foods and actually felt better? I mean, really felt better? We feel good in the moment and then later on we regret what we ate. You have no idea what those foods are actually doing to your mental health. Not only do fried foods cause weight gain, they’re also linked to depression. “Anything that is cooked with hydrogenated oils and contain trans fats could potentially contribute to depression.”

5. High salt intake

I love salt so much that I would carry a salt shaker in my purse if it wasn’t completely frowned upon. I always knew that too much salt was bad for you, and I knew I had a problem when my roommate started buying salt-free butter. I didn’t even know that was a thing. You may or may not know that salt raises your blood pressure. In turn, this requires your heart to work harder.

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Try to remember that when cooking at home, use herbs and spices to add flavor to your dishes in place of salt. Also, try to avoid eating foods with a lot of salt at nighttime, because at this time your body is supposed to be unwinding from the day. That’s why you’ll want to avoid making it work harder to process anything difficult.

6. Skipping breakfast

I get it, some of you just aren’t breakfast people. Or you have that “I don’t have time for breakfast” excuse. Well, did you know that breakfast happens to be the most important meal of the day, and skipping it can actually lead to low blood sugar. This will then cause your brain to run on low energy, and if you’re a person suffering from depression you know that you need your brain working full force to help you out.

Sometimes we skip breakfast, and then by lunch we still aren’t feeling hungry, so we just go with it. The real reason you’re not feeling hungry, is because your body has habituated to not eating at this time. This habit could quite possibly result into a binge problem later on. Do yourself a favor and get some eggs and veggies in your system the first thing in the morning. Your body– and most importantly your mind– will thank you.

Foods you should eat for a better mood

  • Dark leafy greens
  • Walnuts
  • Avocado
  • Berries
  • Mushrooms
  • Onions
  • Tomatoes
  • Beans
  • Seeds
  • Apples
  • Fatty fish

Of course we aren’t going to blame your anxiety and depression solely on the fact that your diet needs a little bit of work. But after doing some research, I think it’s safe to say that there is definitely a link between them. We only have one body and mind, and it’s important that we learn how the foods we are eating can affect them.

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Erica Wagner

Freelance Writer

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Last Updated on August 15, 2018

7 Amazing Things That Will Happen When You Do Plank Every Day

7 Amazing Things That Will Happen When You Do Plank Every Day

Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

Video Summary

Why is it important to train up our core strength?

There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

One Exercise, multiple benefits

There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

What will happen when you start doing planks every day

    1. You’ll improve core definition and performance: 

    Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

    • Transverse abdominis: increased ability to lift heavier weights.
    • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
    • Oblique muscles: improved capacity for stable side-bending and waist-twisting
    • Glutes: a supported back and a strong, shapely booty.

    2. You’ll decrease your risk of injury in the back and spinal column

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      Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

      Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

      3. You’ll experience an increased boost to your overall metabolism

        Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

        4. You’ll significantly improve your posture

          Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

          A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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          A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

          On top of everything, someone with good posture looks better, healthier, and more confident.

          5. You’ll improve overall balance

            Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

            6. You’ll become more flexible than ever before

              Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

              7. You’ll witness mental benefits

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                Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                How to hold a plank position

                1. Get into pushup position on the floor.
                2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                4. Your head is relaxed and you should be looking at the floor.
                5. Hold the position for as long as you can.
                6. Remember to breathe. Inhale and exhale slowly and steadily.
                7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                Watch the video if you have any doubt!

                Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                  How to improve your plank time gradually

                  1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                  2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                  3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                  Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                  Who Should Be Cautious Doing The Plank?

                  You need to be cautious doing Planking exercises if any of these risks apply to you:

                  • Prolapse
                  • After prolapse surgery
                  • Pelvic pain conditions
                  • Weak or poorly functioning pelvic floor muscles
                  • Previous childbirth
                  • Overweight

                  Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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