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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 March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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