Many people only consider food’s impact on their physical health, unaware that food also contributes to mental health. Certain foods and beverages can negatively affect mental well-being. There is not enough awareness regarding this matter, so it typically goes unnoticed by the majority. Eating these foods may bring you short-term satisfaction, but it can also have long-term effects on your mood, such as enhancing anxiety.
When you can understand how certain food impacts your mental health, you can make informed decisions to improve your mental well-being. In this article, we will explore five common foods and drinks that may harm your mental health.
1. Excessive Caffeine
Millions of people start their mornings with a warm cup of coffee, and millions of others consume energy drinks to enhance alertness and get a quick boost of energy. However, these drinks contain caffeine, and overindulgence can lead to major mental health challenges such as exacerbated anxiety, sleep disturbances, and irritability. Caffeine, which is also found in some teas, stimulates the nervous system and can improve focus when it is taken in moderation.
Dr Brittney Jones, a licensed clinical psychologist, explained that individuals who are prone to anxiety or stress are at a higher risk of being negatively affected by caffeine, as it can increase the body’s stress hormone, like cortisol. When this occurs, individuals may experience uneasiness or panic attacks. Studies indicate that people who have a high caffeine intake of over 400 milligrams daily, which is about four cups of coffee, can be negatively affected. It is wise to switch to herbal teas or decaffeinated drinks if you notice your mood fluctuates or you get jittery after having coffee.
2. Diet Sodas and Artificial Sweeteners
Diet sodas seem like safe drinks, especially since they do not contain sugar, which can be bad for your health if consumed in excess. However, diet sodas may be worse due to the artificial sweeteners used. Board-certified psychiatrist and co-founder of SohoMD Dr. Jacques Jospitre, Jr. explained that aspartame and saccharin are sweeteners that can interfere with your brain function, acccording to MSN.
While aiming to lower your calorie intake with diet sodas, aspartame may disrupt your body’s serotonin production, which is essential for regulating mood and emotional well-being. The additives can also increase oxidative stress in the brain, causing anxiety and depression symptoms. Rather than having a diet soda, consider drinking sparkling water flavoured with natural fruit extracts.
3. Ultra-Processed Foods
Millions worldwide love packaged snacks, frozen dinners, and other ultra-processed foods because of their convenience. They are also delicious to eat, offering vibrant flavours. However, these types of food damage your physical and mental health. Processed foods are often high in refined sugars, unhealthy fats, and additives, which clinical and educational psychologist Aura De Los Santos said negatively impacts your gut health.
Expounding on the issue, De Los Santos stated that the gut is essential in producing serotonin, also known as the “happy hormone.” However, these meals promote poor gut health, disrupting serotonin and causing mood imbalances. Processed foods can also lead to chronic inflammation, which has been linked to depression and fatigue, according to the psychologist. You can avoid these by limiting and avoiding your processed food intake. Consider eating more whole foods like fresh vegetables, lean proteins, and whole grains that enhance your physical and mental health.
4. Sugary Treats and Refined Carbs
Sugary treats like candy bars, pastries, and sugary drinks might be energising but erode your health. Many conditions are associated with high-sugar diets, such as obesity, diabetes, high blood sugar, and inflammation.
As it relates to your mental health, the inflammation from these goodies can cause depression and anxiety. You can also experience burnout and irritability from refined carbs like white bread and pasta, which can also spike blood sugar levels. Refined sugars do not contain fibre and nutrients like natural sugar does. When you desire something sweet, it is best to have fruits, which contain natural sugars, or consider having yoghurt with little honey or nuts.