​5 foods that can mess up your mental health

We learn early on that a healthy diet contributes to our appearance and well-being. We don't often learn that a healthy diet also has a significant impact on our mental health. A balanced, healthy diet can help us think more clearly and feel more awake. Additionally, it improves attention span and concentration.

On the other hand, a poor diet can cause fatigue, decreased decision-making, and a delayed reaction time. A bad diet can actually exacerbate and even cause stress and depression.

​Certain foods can have a negative impact on mental health in a variety of ways. Here are a few examples:

Processed foods are often high in sugar, salt, and unhealthy fats, which can cause blood sugar spikes and crashes, leading to mood swings and irritability. Additionally, consuming too much sugar has been linked to depression and anxiety. Sugar and processed meals can cause inflammation throughout the body and brain, perhaps contributing to mood disorders such as anxiety and depression. When we're anxious or depressed, we often reach for processed meals for a fast pick-me-up. During busy or tough times, a cup of coffee replaces a full breakfast, and healthy fruits and vegetables are substituted for high-fat, high-calorie fast food. When you're feeling depressed a pint of ice cream turns into dinner.

Dr. Rohini Patil, MBBS, Nutritionist and CEO of Nutracy Lifestyle says, “Consuming too much caffeine can lead to feelings of anxiety, nervousness, and irritability. It can also disrupt sleep, which can further exacerbate feelings of anxiety and depression. The stimulant caffeine disrupts the sleep cycle and makes you feel energized. Additionally, it reduces the absorption of crucial vitamins that regulate mood. You may want to avoid energy drinks as they contain the same amount of caffeine as 10 cans of Coke. The key is moderation, so pick your beverage carefully. Instead, give herbal teas like peppermint, lavender, or lemon balm a try. These hot beverages are calming and refreshing.”

Excessive alcohol consumption can lead to depression and anxiety and can disrupt the quality of sleep. Alcohol consumption frequently causes disturbed sleep and blood sugar rises, especially if it is done on an empty stomach. Excessive alcohol use can cause physical dehydration and hangover symptoms, which can cause anxiety. Dehydration, lack of sleep, a lack of B vitamins, and the alcohol detox process are all symptoms of hangovers that, when combined, can induce anxiety and tension.

Consuming a diet high in saturated fats and Trans fats can increase the risk of depression and anxiety. Saturated fats, such as those in butter, high-fat dairy, and deli meats, can block arteries and reduce blood flow to the brain, which impairs its ability to perform at its best. The combination of these harmful fats and sugar is even worse! According to studies, a diet heavy in added sugars and saturated fats is consistently linked to greater levels of anxiety.

Some people are sensitive to gluten, a protein found in wheat, barley, and rye and consuming it can lead to inflammation in the brain, which has been linked to mood disorders such as depression and anxiety. A substantial body of research suggests that people who suffer from anxiety should think about eliminating or reducing their gluten intake to see if their symptoms might improve. Gluten is problematic for people with non-celiac sensitivity in addition to celiac disease.

Dr. Patil advises, “It's important to note that these foods may not cause mental health issues on their own but consuming them excessively or in large amounts can disrupt the balance of chemicals and hormones in our body which can affect our mental well-being. Eating a balanced diet, with plenty of fruits, vegetables, and whole grains, can help to promote overall health and well-being and may help to reduce the risk of mental health issues.”