10 Foods That Can Increase Anxiety Symptoms

Much is said about methods to tensionalso through the food† However, what few people know for sure is food and ingredients can also increase levels of the condition.




+ Discover the health benefits of an anti-inflammatory diet

+ Stress or anxiety? Learn to distinguish conditions and how to get rid of them

Next, check out ten foods you might want to avoid to boost your mental health – even if it doesn’t bother you Anxiety Disorders† The information is from “Slice”.

tofu and soy

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As more people become followers of the vegetarianism It is from veganismalternatives of dairy soy-based and lean protein substitutes are incorporated into their dishes. However, soy is rich in copper, which has been linked to anxiety, and also has high levels of phytoestrogens which can cause hormonal imbalances, resulting in mood swings and increased anxiety levels.

Tofu, in turn, contains trypsin inhibitors and protease inhibitors, enzymes that complicate the processing of this protein, as well as lectins that cause digestive disorders. Tempe and miso are easier to digest than tofu, making them economical alternatives.

wheat bran

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Add fiber to you eating pattern is important, but avoid wheat bran when you can. The ingredient contains a high concentration of phytic acidan antinutrient that stores phosphorus in plants.

According to the Harvard University School of Public Health (USA), antinutrients limit the absorption of minerals such as iron, calcium and zinc, whose deficiencies are linked to anxiety. Phytic acid is also found in oats, beans and legumes and rice, but soaking them before cooking reduces their levels.

Caffeine

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Perhaps you can’t imagine a day that doesn’t start with a cup of coffee. However, you must limit your consumption of caffeine if you feel anxious. The substance causes increases in adrenaline and body temperature, palpitations, insomnia and irritability. In addition, it can release: cortisolcausing blood pressure and heart rate to rise.

Caffeinated energy drinks can even do you cardiac arrhythmias† And for those who suffer social anxietya small amount of the substance can lead to unwanted side effects.

Fruit juice

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Many fruit juices eliminate fiber—the healthiest part of whole fruit—leaving just all the sugar. Store-bought juices can contain up to 90% of sugar, which causes a spike of the substance in the blood, even resulting in tremors or nervousness. And apple, pear and grape juice, in particular, can contain low levels of arsenic, which triggers anxious behavior.

Kimchi and other fermented foods

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Kimchi – a classic of Korean cuisine – and other fermented foods are great for gut health, but they can also be harmful to mental health. The problem lies in the way proteins are broken down during the fermentation process, creating an unwanted by-product: histamine† If you’re sensitive to histamine, too much of it can cause the same symptoms as an anxiety attack, plus inflammation in the brain — which can trigger anxiety.

Alcoholic beverages

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the consumption of alcohol can lead to several problems that affect anxiety levels, such as loss of sleepdehydration and fluctuations between high and low levels of blood sugar† The substance still affects the levels of serotonin — the main hormone that stabilizes mood and emotions — in brainand once the alcohol kicks in, you may feel more anxious than before.

In addition, people with anxiety disorders who self-medicate with alcohol are more likely to develop an addiction.

Sugar

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Your brain doesn’t work better when levels of glucose are elevated in the blood, meaning the link between sugar and anxiety is real. And while it’s hard to avoid the ingredient altogether, there are ways to reduce your intake.

To do this, be wary of added sugars in low-calorie options like salad dressings and peanut butter. Avoid sodas with a lot of sugar and no nutritional value and the refined sugars in starchy foods like white bread, pasta and rice, which cause the levels of the substance in the blood to rise and fall.

Processed and fried foods

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While processed and fried foods are delicious, there is a long list of reasons why someone prone to anxiety should not consume them. In addition to containing partially hydrogenated oils or trans fats associated with anxiety and depressionthese foods can lead to clogged arteries, which reduce blood flow to the brain.

Processed meats such as sausage, bacon and sausages are high in sodium and sugar, which leads to inflammation and affects the parts of the brain that control anxiety and motivation.

Canned soups and other quick, ultra-processed foods not only contain additives, preservatives and dyes, but they may also contain Bisphenol A — also known as BPA — an anxiety-linked chemical that affects neurotransmitters in the part of the brain that controls stress. In addition, fried and processed foods can cause acid reflux and gas, which also increases anxiety levels.

Chocolate

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The health benefits of dark chocolate, which is rich in antioxidants, are well known. However, it’s important to remember that chocolate contains both sugar and caffeine, and the bitter version also contains theobromine — an alkaloid found in the cocoa plant that can cause anxiety, restlessness, and even anger.

So when choosing your chocolate, opt for a chocolate with 70% cocoa or more, and combine it with healthy fats and proteins to offset any possible negative effects.

artificial sweeteners

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If you’re cutting back on sugar, think twice before using artificial sweeteners like aspartame, sucralose, saccharin, and other substitutes. In addition to increasing anxiety levels, they can lead to headaches, insomnia, fatigue, mood swings, lack of focus, and even heart palpitations.

Artificial sweeteners can cause the same brain spikes and crashes commonly associated with sugar; In addition, studies show that aspartame increases the production of serotonin of the brain.



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