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Hey, Psych2Goers, welcome back to another video.
First off, we'd like to thank you
for all the support that you've given us.
Psych2Go's mission is to make psychology
and mental health more accessible to everyone.
Now, let's begin.
What do you do when you feel anxious?
Have you noticed yourself turning
to your favorite comfort food when you're stressed out?
Food plays such a large part in your everyday life,
from biophysical development to social development,
but oftentimes you might forget that it also plays a role
in your mental health.
In moments of stress, it can be tempting
to distract yourself with food
as it can provide you some comfort and relief,
but sometimes it can actually aggravate
what you may already feel.
So here are six foods that might be worsening your anxiety.
Before we begin, we would like to mention that this video
is created for educational purposes only,
and is not intended to substitute a professional diagnosis.
If you suspect you may have an anxiety disorder
or any mental health condition,
we highly advise you to seek help
from a qualified mental health professional.
Number one, sugar.
Do you often find yourself reaching for something sugary
when you feel stressed or tired?
This may be because sugar suppresses activity
in the hypothalamic-pituitary-adrenal axis,
which can give you the temporary illusion
of feeling more relaxed.
You may also be reaching for sweets
because you think it would give you
an extra boost of energy.
However, studies have shown that it actually
has no positive long-term impact on your mood.
In fact, a recent 2019 study found
that it increased the chance of mood disorders
in men and recurrent mood disorders for men and women.
Number, two coffee.
Can you go a day without a cup of coffee?
I can't.
Although there are many health benefits to coffee,
there have been studies that found
a strong association between caffeine and anxiety.
A 2008 study found that coffee blocks adenosine,
a brain chemical that makes you feel tired
and triggers the release of adrenaline,
which may result in anxiety.
In fact, some of the symptoms you get
from drinking too much coffee
are similar to symptoms of anxiety.
Heart palpitations, nervousness, and restlessness
are just some they have in common.
Number three, aged, fermented or cultured foods.
Did you know that cheese and cured meats
can affect your anxiety?
This is because during the fermentation period,
these foods release biogenic amines
that accumulate the more it ages.
One of these amines is histamine,
a chemical that helps your body get rid of allergens.
However, when you eat foods that are high in histamines,
such as wine, cheese, and cured meats,
it can produce an intolerance which can increase
your adrenaline levels and lead to anxiety and insomnia.
Number four, nightshades.
Do you enjoy eating potatoes, tomatoes,
eggplants and berries?
Foods like these belong to a class of vegetables
called nightshades.
While they do have many health benefits,
they're also known to produce their own form of pesticide
called glycoalkaloids.
This mainly targets earthworms and insects,
but can be harmful to humans because it blocks the enzyme
that helps produce a neurotransmitter
necessary for you to sleep.
It may ultimately result in sleepless nights
and more frequent bouts of anxiety.
Although nightshades carry this neurotoxin in small doses,
it can accumulate over time if you eat them frequently.
Number five, gluten.
Do you tend to go for the gluten-free option when you eat?
Gluten refers to a specific group of proteins
found in cereal grains, such as wheat, rye and barley.
It can cause intestinal inflammation
and also aggravate mental health issues.
In fact, there is literature linking celiac disease
to mental health issues,
such as anxiety and depression,
though there is not an exact explanation
for how they are related.
One popular theory deals
with the bidirectional communication
between the gastrointestinal tract and the brain.
They suggest that any alteration in intestinal permeability,
a hallmark trait of celiac disease,
can eventually develop psychiatric manifestation.
And number six, processed foods.
Do you find it really difficult to avoid processed foods?
While they are convenient
if you're in a rush or in the mood for a snack,
they can have adverse effects on your mental health.
This is because processed foods
like savory snacks and microwave-ready meals
contain high amounts of sugars and fats.
Such high amounts of sugars can create spikes
in your insulin levels and produce anxiety.
Additionally, these foods are typically low
in essential vitamins that are necessary for your brain.
Have you made changes to your diet?
Did it help you feel less anxious?
Let us know in the comments below.
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The references and studies used in this video
are added in the description below.
Thanks for watching.
And we'll see you in the next video.