Do you suffer from anxiety or depression? You are not alone. The Anxiety & Depression Association of America reports that anxiety is the most common mental illness affecting 40 million adults in the U.S. each year. As for depression, it is the leading cause of disability worldwide.
These two mental illnesses are manageable with correct treatments and lifestyle changes. One change that you can make to improve your anxiety or depression is by changing your diet. In this week’s blog, the nutritional counseling Omaha NE team at Wisniewski Chiropractic shares how food impacts your mental health and what foods you should avoid.
How does food affect your mental health?
Brain food is more than just a saying. What kinds of foods you eat impact your brain’s overall performance. Consuming lots of foods with vitamins, minerals and antioxidants nourish your brain on a day to day basis. These kinds of foods can help you stay focused, energized and improve your mood.
On the other hand, if you consume lots of refined sugars, it may be harmful to your mental health. Harvard Health Publishing states that research has found a correlation between food and mental health. It found that diets with high refined sugars may impair your brain’s function and worsen mental disorders, like depression and anxiety.
Being mindful of what you eat is one easy way to improve your overall mental health. Speak to a nutritional counseling Omaha NE professional to help you make smart choices and help avoid foods that might make your symptoms worse.
Foods to avoid if you have anxiety or depression
For some people, drinking a cup of coffee is a morning ritual. Drinking too many cups of coffee might not be wise if you suffer from anxiety. Too much coffee may cause your anxiety levels to spike, jitteriness and increased heart rate.
Instead of quitting coffee, be mindful of your daily intake. A well-recommended ratio is one cup of coffee per day. If you are looking for a caffeine alternative, try matcha tea. This kind of tea gives you a boost of energy without the jitters.
Some people call it pop, soda or coke, but millions enjoy this drink at the end of the day. Reports found that half of Americans have sodas multiple times a week. If your pick-me-up drink is a soda, you might want to rethink it.
Although it packs a sweet drink and boosts your mood, this drink can actually worsen your emotional well-being. A study conducted in Australia found that people drinking 16 ounces of soda per day were more likely to suffer from depression or stress-related problems. Some good alternatives to soda include tea, kombucha, sparkling water or water.
Are you one of those people who likes to snack on chocolate, pudding or crackers? If you do, you might want to rethink your choices. These foods are made with saturated fats. Research has found that eating foods with saturated fats may worsen your depression symptoms.
Saturated fats contain trans fats that may trigger a depressive episode. You can avoid saturated fats by making healthier food choices. Instead of cooking with butter, use olive or avocado oil. Replace that fried chicken with a grilled one.
Are you looking for nutritional counseling in Omaha, NE?
Visit Wisniewski Chiropractic. Our team of nutritional counseling experts can help you make healthier food choices that improve your physical and mental well-being. Schedule your appointment to get started!