According to multiple research studies reported in US News and World Report, the Mayo Clinic and WebMD sites (among others), the answer is YES. Certain foods have a direct relationship to increased feelings of anxiety and depression.
Sugar is by far one of the leading ingredients in foods that can result in feeling anxious due to it causing rapid blood sugar spikes which can make you feel very jittery and hyper. Then, because the blood sugar levels can drop as fast as they peaked, you may feel drained and fatigued, leaving you looking for another pick me up – usually more sugar. These gyrations in blood sugar levels are exhausting, unhealthy and can lead to inflammatory processes in the body.
A consistent intake of processed foods, fast foods, caffeine and alcohol can also cause anxiety and exacerbate depression. This paragraph is taken directly from an article published March 17, 2023 from US News & World Report :
“Research published by Public Health Nutrition in July 2022 suggests a connection between consuming ultra-processed foods and feelings of depression. The researchers used data from the U.S. National Health and Nutrition Survey between 2007 and 2012 and found that people who consumed higher amounts of ultra-processed food were significantly more likely to report mild depression, more mentally unhealthy days and more anxious days.”
The science behind all of this can be complicated but it comes down to the fact that all of these foods and drinks cause inflammation in the body, just like sugar. Our bodies try to fight this inflammation with multiple chemical processes but unless lifestyle changes take place, the inflammation is prolonged and is termed Chronic Inflammation. This can result in many different medical conditions such as heart disease, high blood pressure, Type 2 diabetes, anxiety and depression to name a few. We are what we eat!
Now, onto the good news!
So, how do we help our bodies and minds get back on track? Start with a diet that is ANTI-INFLAMMATORY! Here are a few first steps to get the ball rolling….
- Reduce the intake of sugary foods and drinks by half every week until they are not consumed more than once a month, if at all
- As you are reducing the sugary drinks, increase the water intake
- Alcohol should be consumed moderately
- Move away from processed/fast foods and try more lean proteins (fish, chicken, legumes, nuts)
- Strive for 2-3 cups of vegetables a day
- Experiment with different fruits – 2 pieces a day
- Replace white bread with whole grain or whole wheat breads
While food unto itself is not a simple cure for depression and anxiety, (that requires additional medical intervention), the research has shown time and again that choosing a heathier diet has a significantly positive affect on our minds and bodies.
There are many places to look for more information, guidance and support on line in addition to some of the recipes that are posted on this website. This is only a partial list of sites but very respected sources.