Good Lifestyle

A cardiac rhythm of racing, a waterproofing in the chest, rapid breathing, irritability, negative thoughts, persistent feelings of sadness - one of these familiar sounds? If so, you can be one of the40 million Americans affected by depression and anxiety. This number can be even higher today, given that the World Health Organization (WHO) considers that Covid causedA 25% increase in depression and anxiety disorders in the world. Of course, many other factors may be to blame for our downward mental health, asSocial media output, Isolation and climbing the stress of our hectic work, our life and our social life.

According to a new study published in the July 2022 issue ofPublic health nutrition, what you eat can also contribute to depression and anxiety. Researchers interviewed more than 10,000 American adults and found that those who have higher consumption of certain foods had increased anxiety andunfavorable mental health symptoms, including depression. Stay calm and read on to find out what popular foods you need to keep your plate out of your plate to increase your mental well-being.

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If you eat ultra -processed foods, that the studylinked to increased depression and anxiety, it is not a small task to avoid added sugars. They are found in everything, cookies and cakes with ice cream and food sodas. Even fruit juice boxes contain this devious ingredient. The consumption of added sugars canIncrease your risk of heart disease And diabetes, cause dental caries and affect your mental health.Brittany Lubeck, RD,Derivity and recorded nutrition writer, recountBetter life, "Foods that contain added sugars can have a good taste, but consuming too much can cause various health problems, including mental disorders."

A large -scale study published inScientific relationships In 2017, revealed that the increase in sugar intake added sugary drinks and other processed foods was linked toHigher rate of mental disorders like depression. Researchers have theorized that sugar added is linked to poor mental health because it promotes inflammation, which can cause depression. In addition, added sugars can cause low blood sugar due to an insulin hyperactive response, which potentially causes unbalanced hormones that can cause depression.

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In addition to soaring your risk ofHeart disease, diabetes and colorectal cancer, eating red and transformed meats can also cause depression. The results of a 2020 meta-analysis published in theInternational Journal for Environmental Research and Public Health has shown a significant association betweenSupply of red meat and transformed and the risk of depression.

"The link between red and transformed meats and depression may be due to advanced glycation (ages)", explains Lubeck. "These harmful proteins have been linked to inflammation, a possible factor in the development of depression and anxiety."

Refined carbohydrates are foods that have been stripped of fiber and nutritional value. They include sweet breakfast cereals, white bread, white rice, regular pasta, pastries and sweet desserts - all staple food in the standard American diet which, when consumed in excess, can lead to anxiety and depression. "Like added sugars, the link between refined carbohydrates and depression can be due to inflammation and hormonal changes induced by a high consumption of refined carbohydrates," explains Lubeck.AE0FCC31AE342FD3A1346EBB1F342FCB

A 2015 study published inThe American Journal of Clinical Nutrition found that menopausal women who ate a diet rich in refined carbohydrates hadIncreased rate of depression Compared to those who have consumed more fibers and whole grains.

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Since alcohol is a natural depressant, it is not surprising that it can negatively affect your mental health. "Drinking excess alcohol can lead to inflammation in your intestine and your liver. It could in turn be another guilty of anxiety and depression," said Lubeck. For example, people with intestinal inflammation linked to alcohol abuse experienceHigher rate of depression and anxiety that those without intestinal inflammation, according to a 2017 study published inAlcohol research.

To minimize implications for mental health to drink too much alcohol, the National Institute on Alcohol Abuse and Alcoholism (Niaaa) recommends that women consume no more than three drinks Every day and no more than seven per week. For men, low -risk consumption is defined as not more than four glasses per day and not more than 14 each week.