Anxiety or depression: Avoid caffeine, sugar, dairy products for better management

Anxiety is a natural response to stress, characterised by feelings of worry, nervousness, or fear about future events. It becomes a disorder when these feelings are excessive, persistent, and interfere with daily life. Anxiety disorders include generalized anxiety disorder (GAD), panic disorder, social anxiety disorder, and specific phobias.                      Genetics can predispose individuals to anxiety disorders, while environmental factors such as trauma, stress from work or personal relationships, and significant life changes can trigger or exacerbate symptoms.
Understanding these factors is essential for effective management and treatment, which often involves a combination of therapy, medication, and lifestyle changes. Some dietary changes are also suggested for individual suffering from anxiety or depression. (Image: Canva).

Caffeine: Found in coffee, tea, energy drinks, and some sodas, caffeine can increase anxiety levels and disrupt sleep, which is crucial for mental health. It can also lead to jitteriness and a rapid heartbeat, exacerbating feelings of anxiety and stress, suggests nutritionist and mental well-being coach Rashmika Majumdar based out of Kolkata. (Image: Canva).

Sugar: High sugar intake can lead to blood sugar spikes and crashes, which can cause mood swings and irritability. Consuming a lot of sugary foods can also result in inflammation and negatively impact brain function, further contributing to anxiety and depressive symptoms. (Image: Canva)

Processed foods: These often contain unhealthy fats, preservatives, and additives that can negatively affect your mood and overall mental health. The lack of essential nutrients in processed foods can lead to nutritional deficiencies, which are linked to mental health issues. (Image: Canva).

Artificial sweeteners: Sweeteners like aspartame can alter brain function and mood, potentially increasing anxiety and depressive symptoms. They can disrupt the balance of neurotransmitters in the brain, such as serotonin, which plays a key role in regulating mood. (Image: Canva).

High-sodium foods: Excessive salt can affect your neurological system and increase stress hormone production. High sodium intake is linked to increased blood pressure and can lead to dehydration, both of which can exacerbate feelings of anxiety and stress. (Image: Canva).

Trans fats: Found in many fried and processed foods, trans fats can contribute to inflammation and may negatively impact brain health. They can interfere with the production of omega-3 fatty acids, which are crucial for brain function and mood regulation, says Majumdar. (Image: Canva).

Refined carbohydrates: White bread, pastries, and other refined carbs can lead to quick spikes in blood sugar, followed by crashes that affect mood stability. These fluctuations can result in feelings of anxiety and irritability, making it harder to manage mental health. (Image: Canva).

Dairy products: For some people, dairy can cause inflammation and digestive issues, which may indirectly affect mental health. Lactose intolerance or sensitivity to casein can lead to discomfort and stress, further impacting mood and anxiety levels. (Image: Canva).

Gluten: While not an issue for everyone, some people with gluten sensitivity or celiac disease may experience worsening symptoms of anxiety and depression when consuming
gluten. The inflammatory response triggered by gluten can affect brain function and mood regulation. (Image: Canva)