Although many conscientious eaters constantly think about the food we eat – how it will affect our heart, our environment, and above all, our waistline – we are concerned about how it affects our brain, mood and energy levels. I hardly think about it.
However, the gut and brain are in constant two-way communication, and the health of one directly affects the health of the other.
More specifically, when Inflammation is present in the intestine, less energy Can be used for brain and body. This is because low-grade inflammation switches metabolic switches in chemical pathways that produce energy.
The result is not only lower energy, but also increased free radicals that damage brain tissue.
Foods that can cause anxiety and fatigue
Understanding the foods that contribute to chronic inflammation of your gut and brain is a powerful step in managing your mood and energy levels.
As a nutritional psychiatrist, I always try to avoid the following 5 types of foods that can make you tired and stressful.
1. Processed food
Consumption of unhealthy processed foods such as baked goods and soda Refined and added sugar (often in the form of high-fructose corn syrup) is supplying the brain with too much glucose. This “sugar overflow” can lead to brain inflammation and ultimately depression and fatigue.
Instead of buying processed foods, consider consuming whole foods that are nutritious, such as fresh or vegetables, and clean protein, such as grass-fed organic beef and wild-caught or sustainably caught fish.
2. Industrial seed oil
Industrialization of the food industry has led to the development of cheap and highly processed oils produced from by-products of abundant crops. These include corn, grapeseed, soybean sunflower and palm oil.
Through processing, this oil is high in inflammatory omega-6 fatty acids and free of the anti-inflammatory omega-3s that promote brain health. According to research People who eat foods high in omega-6 fatty acids risk of depression compared to those who ate foods high in omega-3.
When cooking, choose an anti-inflammatory, such as extra virgin olive oil or avocado oil.
3. Added and Refined Sugar
Sugar is common in pastry desserts and boxed cereals, but it can also be found in surprising foods like ketchup, salad dressings, and savory foods like french fries.
Added and Refined Sugar exacerbate inflammation Overwhelming your body with more sugar than it needs can increase anxiety and make you moody.
because there is sugar addictive effect, over time, the less you eat, the less cravings you get. To reduce your dependence on sugar, buy whole foods with no added sugar.
When I’m absolutely craving something sweet, I’ll reach out for a handful of blueberries or a bite of extra dark chocolate.
4. Fried food
Fries, empanadas, samosas, fish and chips, fried chicken – still mouth watering? Okay. Nevertheless, it is recommended to reduce the amount of fried foods you eat.
2016 study We looked at 715 factory workers and measured their levels of depression, resilience, and fried food consumption. Of course, the researchers found that people who ate more fried foods were more likely to develop lifelong depression.
Fried foods are more likely to be mood-killing foods, as they are usually fried in unhealthy fat. The conversation about fat in diet has changed in recent years. Nutritionists now distinguish between “bad fats” (ie, margarine, hydrogenated oil), which are known to cause cardiovascular disease and other diseases, and “good fats” (ie, avocado, olive oil) that can benefit your well-being.
5. Artificial Sweeteners
Sugar substitutes are increasingly common in foods that claim to be “healthy” by helping you cut down on calories.
This is surprising because science suggests that many artificial sweeteners may contribute to depression. one study It has been shown that those who consume artificial sweeteners, mostly through diet drinks, are more depressed than those who do not.
To make matters worse, several studies have demonstrated that: Artificial sweeteners can be toxic to the brainChanges the concentration of mood-regulating neurotransmitters.
To cut down on artificial sweeteners, add natural sweeteners like honey or agave juice to your drink.
For a happy brain and healthy body, here are the foods, vitamins and nutrients I try to embrace.
- Probiotics: Yogurt, tempeh, miso, sauerkraut, kefir, kimchi, kombucha and certain cheeses with active cultures
- Prebiotics: Beans, oats, bananas, strawberries, garlic, onions, dandelions, asparagus, artichokes, leeks
- Low GI Carbohydrates: Brown rice, quinoa, still-cut oatmeal, chia seeds
- Medium GI foods, in moderation: Honey, Orange Juice, Whole Grain Bread
- Healthy Fats: Monounsaturated fats such as olive oil, nuts, nut butters, and avocados
- Omega-3 fatty acids: Fish, especially fatty fish such as salmon, mackerel, tuna, herring and sardines.
- vitamin: B9, B12, B1, B6, A and C
- Minerals and micronutrients: iron, magnesium, potassium, zinc and selenium
- Spices: saffron and turmeric
- Herb: Oregano, Lavender, Passion Flower, Chamomile
Keep in mind that changing your diet alone will not help you completely prevent or treat depression and anxiety. However, changing your eating habits can have positive effects that make you feel energized and rejuvenated.
Dr. Umanaidu He is a nutrition psychiatrist, brain expert, and professor. Harvard Medical School. She is also Director of Nutrition and Lifestyle Psychiatry at Massachusetts General Hospital and author of a best-selling book. “This is Your Brain on Food: An Essential Guide to Amazing Foods to Fight Depression, Anxiety, PTSD, OCD, ADHD and More.” follow her Twitter And Instagram.
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