How does diet impact anxiety and depression. What foods should you avoid to improve your mental health. Which ingredients can worsen mood disorders. Why are certain foods linked to increased anxiety symptoms.

The Connection Between Diet and Mental Health

The food we consume plays a crucial role in our overall well-being, including our mental health. Research has shown that certain dietary choices can significantly impact anxiety and depression levels. Understanding this connection is essential for managing these conditions effectively.

According to Harvard Health, simple food choices can make a substantial difference in mental stability. With approximately 18% of the population suffering from anxiety disorders and 6.7% of American adults diagnosed with clinical depression, it’s crucial to examine how diet influences these conditions.

How prevalent are anxiety and depression?

Anxiety disorders affect a significant portion of the population, with nearly one in five people experiencing some form of anxiety. Clinical depression, while less common, still impacts millions of Americans. These statistics highlight the importance of addressing factors that may contribute to these mental health issues, including dietary choices.

Sugar: A Sweet Threat to Mental Health

Sugar consumption has been linked to various health problems, and its impact on mental health is particularly concerning. A 2015 study focusing on postmenopausal women found a correlation between increased added sugar intake and a higher likelihood of depression.

Why does sugar affect mental health?

When blood glucose levels are elevated due to sugar consumption, the brain’s ability to function optimally is compromised. Specifically, high blood sugar levels can lead to a decrease in proteins that promote neuron and synapse growth. This reduction in brain function can contribute to an increased risk of depression, diabetes, and even dementia.

• Sugar can impair cognitive function
• High sugar intake is associated with increased depression risk
• Excessive sugar consumption may contribute to diabetes and dementia

Artificial Sweeteners: Not a Safe Alternative

While many people turn to artificial sweeteners as a sugar alternative, these substances may also negatively impact mental health. Aspartame, a common artificial sweetener found in diet sodas and other low-calorie products, has been shown to interfere with serotonin production.

What are the potential effects of artificial sweeteners on mental health?

Aspartame and other artificial sweeteners like NutraSweet or Equal can lead to various neurological issues, including:

• Headaches
• Insomnia
• Mood changes
• Increased risk of depression

These effects highlight the importance of being cautious with artificial sweeteners, especially for individuals prone to anxiety or depression.

Alcohol: A Central Nervous System Depressant

Alcohol’s impact on mental health is well-documented, and its classification as a depressant is particularly relevant to those struggling with anxiety or depression. The central nervous system, responsible for processing emotions and controlling various bodily functions, is significantly affected by alcohol consumption.

How does alcohol exacerbate depression symptoms?

Alcohol depresses the central nervous system, which can lead to:

• Impaired cognitive function
• Altered emotional processing
• Decreased ability to manage stress
• Worsened symptoms of depression

Reducing alcohol intake can have a positive impact on mental health and overall well-being. Many people report significant improvements in their mood and anxiety levels after cutting back on or eliminating alcohol from their diet.

Fried Foods: A Double Threat to Mental Health

Fried foods are often associated with weight gain and various health issues, but their impact on mental health is equally concerning. The cooking process and the types of fats used in frying can contribute to depression and anxiety.

Why are fried foods linked to depression?

There are several reasons why fried foods can negatively affect mental health:

1. Deep frying often involves partially hydrogenated oils, which contain trans fats.
2. Trans fats have been linked to an increased risk of depression.
3. Saturated fats found in fried foods can clog arteries and reduce blood flow to the brain.
4. Impaired brain function due to reduced blood flow can contribute to mood disorders.

Avoiding or significantly reducing the consumption of fried foods can be an essential step in managing anxiety and depression through diet.

The Impact of Processed Foods on Mental Health

Processed foods, often high in sugar, unhealthy fats, and artificial additives, can have a detrimental effect on mental health. These foods are typically low in essential nutrients that support brain function and emotional well-being.

How do processed foods contribute to anxiety and depression?

Processed foods can impact mental health in several ways:

• They often lack essential nutrients like B vitamins, omega-3 fatty acids, and minerals that support brain health.
• High levels of refined carbohydrates can lead to blood sugar spikes and crashes, affecting mood stability.
• Artificial additives and preservatives may interfere with neurotransmitter function.
• The inflammatory nature of many processed foods can contribute to brain inflammation, which is linked to depression.

Opting for whole, unprocessed foods can significantly improve mental health and overall well-being.

Caffeine: A Double-Edged Sword for Anxiety

While many people rely on caffeine for a morning energy boost, its effects on anxiety can be problematic. Caffeine is a stimulant that can exacerbate anxiety symptoms in some individuals, particularly those already prone to anxiety disorders.

Can caffeine worsen anxiety symptoms?

The relationship between caffeine and anxiety is complex:

• Caffeine can increase heart rate and blood pressure, mimicking anxiety symptoms.
• It may interfere with sleep patterns, leading to increased anxiety and irritability.
• Some people experience “caffeine-induced anxiety disorder” as recognized by the DSM-5.
• Individual sensitivity to caffeine varies, with some people more susceptible to its anxiety-inducing effects.

Monitoring caffeine intake and its effects on personal anxiety levels can help individuals make informed decisions about consumption.

The Role of Nutrient Deficiencies in Mental Health

While avoiding certain foods is important for managing anxiety and depression, ensuring adequate intake of essential nutrients is equally crucial. Nutrient deficiencies can significantly impact brain function and contribute to mood disorders.

Which nutrient deficiencies are linked to anxiety and depression?

Several key nutrients play a vital role in mental health:

• Omega-3 fatty acids: Essential for brain function and mood regulation
• B vitamins: Crucial for neurotransmitter production and nervous system health
• Vitamin D: Often associated with mood disorders when deficient
• Magnesium: Important for relaxation and stress management
• Zinc: Plays a role in brain health and mood regulation

Ensuring a balanced diet rich in these nutrients can help support mental health and reduce the risk of anxiety and depression.

The Gut-Brain Connection: How Digestive Health Affects Mood

Emerging research has highlighted the significant connection between gut health and mental well-being. The gut microbiome, composed of trillions of bacteria, plays a crucial role in producing neurotransmitters that affect mood and cognitive function.

How does gut health influence anxiety and depression?

The gut-brain axis influences mental health in several ways:

• The gut produces a significant portion of the body’s serotonin, a key neurotransmitter for mood regulation.
• Imbalances in gut bacteria can lead to inflammation, which is linked to depression and anxiety.
• Certain gut bacteria can produce neurotransmitters like GABA, which helps reduce anxiety.
• A healthy gut contributes to better nutrient absorption, supporting overall brain health.

Maintaining a diet that supports gut health, including probiotic-rich foods and fiber, can positively impact mental well-being.

Developing a Mental Health-Friendly Diet

Creating a diet that supports mental health involves more than just avoiding potentially harmful foods. It requires a holistic approach that includes nutrient-dense foods known to support brain function and emotional well-being.

What foods should be included in a diet for better mental health?

A mental health-friendly diet should include:

• Fatty fish rich in omega-3s (salmon, sardines, mackerel)
• Leafy green vegetables high in folate and other B vitamins
• Nuts and seeds for healthy fats and minerals
• Berries and other antioxidant-rich fruits
• Whole grains for steady energy and B vitamins
• Fermented foods to support gut health

By focusing on these nutrient-dense foods and minimizing the intake of processed and sugary items, individuals can create a dietary foundation that supports mental health.

The Importance of Hydration for Mental Health

While much attention is given to food choices, the role of hydration in mental health is often overlooked. Proper hydration is crucial for optimal brain function and can significantly impact mood and cognitive performance.

How does dehydration affect mental health?

Dehydration can have several negative effects on mental well-being:

• It can impair cognitive function, leading to difficulty concentrating and increased irritability.
• Mild dehydration has been linked to increased anxiety and tension.
• Inadequate hydration can exacerbate fatigue, a common symptom of depression.
• Dehydration can interfere with the body’s ability to eliminate toxins, potentially affecting brain function.

Ensuring adequate water intake throughout the day is a simple yet effective way to support mental health and overall well-being.

The Role of Meal Timing and Frequency in Mental Health

In addition to food choices, the timing and frequency of meals can play a significant role in mental health. Irregular eating patterns or skipping meals can lead to blood sugar fluctuations, which can impact mood and energy levels.

How does meal timing affect anxiety and depression?

Consider the following aspects of meal timing and frequency:

• Skipping meals can lead to low blood sugar, causing irritability and anxiety symptoms.
• Eating at regular intervals helps maintain stable blood sugar levels, supporting mood stability.
• Late-night eating can interfere with sleep patterns, potentially exacerbating anxiety and depression.
• Intermittent fasting may have benefits for some, but can be challenging for those with mood disorders.

Establishing a consistent eating schedule that works with individual lifestyle and needs can contribute to better mental health management.

Mindful Eating: A Tool for Mental Health

The practice of mindful eating can be a powerful tool in managing anxiety and depression. By focusing on the act of eating and truly experiencing food, individuals can develop a healthier relationship with food and potentially improve their mental well-being.

How can mindful eating support mental health?

Mindful eating offers several benefits for mental health:

• It encourages a deeper connection with food, potentially reducing emotional eating.
• The practice promotes relaxation and stress reduction during meals.
• Mindful eating can lead to better food choices and portion control.
• It can help individuals identify trigger foods that may worsen anxiety or depression symptoms.
• The act of mindful eating itself can be a form of meditation, promoting overall mental well-being.

Incorporating mindful eating practices into daily routines can be a valuable addition to other dietary strategies for managing anxiety and depression.

15 Worst Foods for Anxiety or Depression

You already know that your emotions can influence what you eat. But what you may not realize is that what you eat can also dramatically alter your mental health. Seriously: some foods worsen anxiety and depression.

Simple food choices can make the difference between feeling worse and feeling more stable, says research from Harvard Health. Eighteen percent of the population suffers some form of anxiety disorder, and 6.7 percent of the American population over the age of 18 have been diagnosed with clinical depression, according to the Anxiety and Depression Association of America.

You don’t have to be officially diagnosed (many people aren’t, anyway) to know what an overwhelming burden it can be when you are even marginally anxious or depressed. And while the two aren’t necessarily inclusive of each other, we’ve chosen to focus on them together since we can all relate to how both conditions weigh us down.

The good news is that while there are plenty of potential causes for either situation, the foods we consume can play a major role in increasing the frequency, depth, and duration of bouts of depression or anxiety, especially if we’re already predisposed to experiencing them. Your best move is to familiarize yourself with some of the foods that have been repeatedly linked with doing more damage to your psyche—and then drastically reduce your consumption of them.

Want to know more about how

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Steer clear of these foods and ingredients that have been found to have a negative impact on your mood.

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We despise sugar at Eat This, Not That! for a variety of reasons; its strong association with depression is just one. A 2015 study of postmenopausal women demonstrated that an increase in added sugars in their diet was associated with an increased likelihood of depression. In the past, scientists weren’t sure why depression, diabetes, and dementia seemed to cluster in epidemiological studies or why having one of these health issues increases your risk for the others. But in a study published the journal Diabetologia, researchers have found that when blood glucose levels are elevated, levels of a protein that encourages the growth of neurons and synapses drops. Translation: The simple act of eating sugar makes your brain work at a suboptimal level—and the more you do it, the greater your risk of depression and the greater your risk of diabetes and dementia, too. Want to know what foods to steer clear from? Get our list of 30 Sugariest Foods in America.

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Don’t think that just because sugar is out that artificial sweeteners will enable you can humor your sweet tooth without elevating your risk of depression. Aspartame, the common (and dangerous) ingredient that’s found in products like diet soda, blocks the production of the neurotransmitter serotonin. This can cause all manner of neuro maladies including headaches, insomnia, changes in mood—and yes, depression. But it’s not just aspartame: NutraSweet or Equal may also be bad for your mental well-being. Read more about What Happens to Your Body When You Eat Artificial Sweeteners.

Your central nervous system is important, to put it lightly. It’s responsible for taking in information through the five senses, thinking, understanding, reasoning, and controlling motor function. You’ll note that all of these things are in scant supply as the night wears on at your local watering hole. That’s because alcohol is a depressant, and more specifically, depresses the working order of the central nervous system. Oh, and the central nervous system controls how we process emotions, too. Bottom line: Booze is a little too efficient at exacerbating symptoms associated with depression. If cut back on drinking, you may be amazed by What Happens To Your Body When You Give Up Alcohol.

Fried chicken, fried cheese sticks, fried calamari, French fries. You won’t ever see these items marked as an “Eat This.” They cause trouble for your body for a variety of reasons and can negatively affect your weight. But there’s more: They’re also linked to depression. See, deep frying is usually done in partially hydrogenated oil. Hydrogenation is a process that turns vegetable oil into a more solid form, which makes it a more shelf-stable product. Anything that is cooked with hydrogenated oils and contains trans fats could potentially contribute to depression. Saturated fats, like the ones found in deli meats, high-fat dairy, and butter can clog arteries and prevent blood flow to the brain—and optimal brain function is what you want, if you’re trying to stave off the blues. To learn more about food that’s absolutely terrible for you, and how to make better choices while grocery shopping or eating out, sing up for our newsletter.

Cheap and easy? In the short term, kinda sorta. But once you factor in the changes it can make to your physical and mental well being, the true price of that cheap stuff gets steep real fast. According to a 2012 study in the journal Public Health Nutrition, people who eat fast food are 51 percent more likely to develop depression than those who don’t. To clarify: When we say fast food, we’re talking about hamburgers, hot dogs, pizza, and commercial baked goods. Eating a small portion of any one food is unlikely to raise depression risk, but if you see Ronald, Wendy, The Colonel or Popeye on a regular basis, a drastic dietary adjustment would be a great step toward happier feelings and less depression. Need more reason to quit? Learn more about 20 Things That Happen to Your Body When You Eat Fast Food.

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Trans fat is the name given to unsaturated fats that don’t usually occur in whole foods. Only in the 1950s did trans fats become commonly used in things like margarine, snack food, packaged baked goods, and oils used to fry fast food. Consuming artery-clogging trans fats can increase your risk of depression by as much as 48 percent, according to a study published in PLoS One. Conversely, plenty of studies have shown that a Mediterranean diet, which traditionally utilizes olive oil rather than trans fats, can lower the risk of numerous health conditions, including depression.

For decades, fat-free foods have been touted as being a weight loss solution—but many of these products contain mini mountains of sodium. Experts say that all that extra salt can totally futz with your emotions because the extra sodium in these products can disrupt aspects of your neurological system. Not only can this directly contribute to depression, but it can also monkey with your immune system response and cause fatigue. An over-taxed body is a way to invite disruption to your emotional state. And, of course, an excess of salt also leads to fluid retention and bloating. Like many of the foods on this list, salt can contribute to weight gain, resulting in a negative body image and snowballing depression even further. Get our list of 25 Foods High in Sodium You Should Watch Out For and 35 Saltiest Restaurant Meals on the Planet.

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There are plenty of experts who will tell you that even a modest amount of caffeine can contribute to depression—and at least one study has found that, among healthy college students, moderate and high coffee drinkers scored higher on a depression scale than others. The reason most experts cite is caffeine’s disruptive effect on sleep. Coffee and black tea make it more difficult to fall asleep and to stay asleep. Sleep is connected to mood and disturbed sleep can seriously mess with your mental state. The one drink to avoid at all costs if you plan on going to bed any time in the next 24 hours? Energy drinks. Some types have the caffeine equivalent of 14 cans of soda.

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Processed foods are the perfect storm of several things that can be problematic to your overall health. They’re high in sodium and sugar, and pave the way for an inflammatory response in the body. As reported in an article by Psychiatric Times, the correlation between depression and inflammation has received a lot of attention in recent years, and although not every patient suffering from depression shows signs of inflammation in the body, studies have shown that inflammation has a direct effect on the brain and behavior. It can negatively affect the areas of the brain responsible for motivation and motor activity, as well as areas that control arousal, anxiety, and alarm. However, if you don’t want to cut processed foods out completely, here are 17 Processed Foods Nutritionists Approve Of.

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If you’re sensitive to gluten, soy sauce and other gluten-heavy products can really wreak havoc on your digestive system and overall health. We can only partially digest gluten, which can lead to gut irritation and immune and allergic reactions. And while gluten is a serious irritant akin to poison for those suffering from celiac disease, Psychology Today reports on some studies linking depression and gluten in patients who aren’t suffering from the condition. A 2012 study out of Oslo University Hospital showed that a group of human subjects that was consuming gluten after six weeks of a gluten-free diet reported 90% more depression as a result, compared to the control group that stayed gluten-free.

Avoid these anxiety trigger foods and nourish away the nerves, one meal at a time.

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Touted by health experts and foodies for its impressive fiber content and complex, nutty flavor, wheat bran gets a black mark in the anti-anxiety department for its notoriously high concentration of phytic acid. This anti-nutrient binds to important mood minerals like zinc and limits their absorption. Adequate levels of zinc are especially important for anxious people, as deficiencies are common and have shown to induce anxious behavior and depression. Soaking and cooking can help reduce the anti-nutrient which is found primarily in whole grains and dried beans; so make the extra step a staple of your kitchen when preparing rice, oatmeal, soups, and stews.

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Soy is like that date who demands affection while refusing PDA and cuddling. Even though soy is packed with lean protein, it’s also packed with trypsin and protease inhibitors—enzymes that make the digestion of protein incredibly difficult. Soy is also high in copper, a mineral linked to anxious behavior, and loaded with oligosaccharides, which are known to cause flatulence. (Terrific for social anxiety…Just kidding.) Toss the processed tofu and veggie burgers, and if you must eat soy, stick to fermented varieties like tempeh and miso, which are easier to digest. If you’re vegan or vegetarian, learn How to Eat More Plant Protein If You Hate Tofu.

That’ll be a grande latte and a venti panic attack? Coffee is like jet fuel for an anxious brain. It’s one of the highest concentrated dietary sources of caffeine, and research shows that people with social anxiety are particularly sensitive to feeling nervous side effects from just small amounts of the stimulant. Caffeine can also blunt the absorption of key mood-balancing nutrients like vitamin D and the B vitamins. When weaning off the jumpy stuff, naturally decaffeinated herbals teas, especially chamomile, can be a great alternative to coffee and may also provide meaningful antianxiety and antidepressant activity, research suggests.

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If grandma wouldn’t recognize it, cook with it, or enjoy eating it, get rid of it. That’s the basic nutrition advice from most anti-anxiety experts who recommend a traditional, whole foods diet. “I have my clients avoid processed foods at all costs,” explains certified nutritionist Trudy Scott, author of The Antianxiety Food Solution. “The foods you choose shouldn’t have labels; and if they do, they shouldn’t read like a chemistry experiment,” she adds. Even the packaging of “convenience” foods may be a cause for—and cause of—concern. Bisphenol A (BPA), a chemical used in most canned food liners and plastic containers, can throw off important mood-stabilizing neurotransmitters by significantly altering genes in the stress-mediating portion of the brain, research shows. A previous study found children exposed to BPA in early childhood were more likely to have anxiety issues, according to researchers at the University of California–Berkeley. Still love a good can of soup? Make sure you’re picking soups from our list of 14 Best Healthy Canned Soups and Soup Products.

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Things may have gone a little differently for Snow White had she been tricked by a witch with a glass of apple juice. She’d probably still pass out—but not before running around the house in a nervous panic. That’s because, unlike whole fruits, juices are devoid of slow-digesting fiber and loaded with refined fructose. The result is a blood sugar spike that triggers a rush of the stress hormone adrenaline, with symptoms that look a lot like a panic attack. In fact, a recent study showed fructose can alter how the brain responds to stress on a genetic level. What’s more, many apple juice brands have tested positive for arsenic — a toxin shown to induce anxious behavior and worsen depression. As a general rule, avoid all sweetened beverages. If water is boring to you, then try one of these detox waters instead!

Wine-ing down may only wind you up. While a glass of vino or beer may temporarily help to calm an anxious mind, research suggests the happy hour strategy may backfire long-term. People with anxiety disorders who self-medicate with alcohol or drugs were up to four times more likely to develop a dependency problem within three years than a group who skipped on self-medicating, according to a study in Alcohol Research Current Reviews. Even in the short-term, a few drinks can cause sleep problems, blood sugar swings, and dehydration—all things you want to avoid if you’re anxious. If you feel you “need” to drink, consider swapping your night-cap for a glutamine capsule. The amino acid has shown to reduce alcohol cravings and may be helpful while detoxing from it.

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Fermented foods are really great for your gut health, but they may be linked to increased anxiety in people where no other clinical reason for anxiety and panic attacks exists. During the fermentation and aging process, the proteins in food are broken down, and one of the byproducts of this breakdown are histamines. An excess of histamines can feel like a panic attack in the body, especially if you have a sensitivity to it. Beyond that, high levels of histamine can cause brain inflammation that in turn causes anxiety.

Could My Child’s Diet Be Causing Anxious Behavior?

Childhood anxiety is on-the-rise, and for those impacted, a healthy, balanced diet is critical. Within the United States, approximately 7.1 percent of children have been diagnosed with anxiety — and although there are medications and therapy options available, not all children respond to these treatments, and in many cases, experience side effects.

In other cases, children do not receive any treatment. The Anxiety and Depression Association of America estimates that 80 percent of children with a diagnosable anxiety disorder are not getting the treatment they need.

Although there are numerous variables associated with anxiety disorders in children, including genetics and various external factors, there is increasing evidence that a correlation between one’s diet and associated anxious behavior may exist.

The Relationship Between Diet and Anxiety

Understanding the relationship between diet and anxiety is the first step towards making progress in relation to a child’s overall treatment plan.

Numerous studies have focused on this relationship, including a 2014 review, published in the American Journal of Public Health. It was concluded that unhealthy dietary patterns among children were associated with poorer mental health, and in comparison, a quality diet was linked to better mental health.

Given that the average age of onset for anxiety is six years of age, early intervention is key. If your child currently suffers from anxiety or behavioral issues, there are nutritional strategies in which you can implement — starting today!

Alter Your Child’s Diet: Foods to Include and Avoid

One key nutrient believed to impact anxiety levels is magnesium, as showcased in this study. It was found that a magnesium deficiency in mice enhanced symptoms of anxiety, as this mineral helps regulate stress hormones. Some of the best sources of magnesium include, but are not limited to dark leafy greens, nuts, legumes, and seeds.

Zinc is another important nutrient, which is found in cashews, beef, chickpeas, and shellfish — as well as B-complex vitamins, found in everything from avocado to poultry, spinach to bananas. There is also evidence that an increase in omega-3 fatty acids can improve symptoms of anxiety. Some of the best sources include salmon, shrimp, trout, seaweed, hemp seeds, flax seeds, and walnuts.

Lastly, researchers are beginning to examine a possible relationship between the gut and conditions such as anxiety disorders. This is based on the fact that approximately 95 percent of your serotonin receptors are located in the gut. This is why researchers recommend an increased intake of probiotics, including yogurt, sauerkraut, pickles, kombucha, and kefir.

In comparison, it’s recommended that you decrease your child’s intake of sugar. Research has shown that a reduced intake of sugar may not only improve symptoms of anxiety and depression in children, but also increase concentration levels. Avoid simple sugars found in candy, soda, processed foods, and white bread. This will also help your child avoid artificial food dyes, which have been shown to increase hyperactivity and feelings of anxiety.

In summary, focus on a balanced, whole food diet rich in fruits, vegetables, nuts, seeds, and whole grains, as well as quality sources of meat and fish, avoiding heavily processed foods that spike blood glucose levels and negatively impact key neurotransmitter levels.

Looking for more information? Here’s an excellent guide to support your child’s anti-anxiety nutritional plan.

The Perfect Diet Might Make Your Anxiety Worse, Not Better

For anyone suffering with an anxiety disorder, changing your diet can be an encouraged natural step. And while gentle nutrition is beneficial for us all and can contribute toward a healthy mind, any extreme diet proposed to be a cure all for anxiety, can actually become harmful and trigger disordered eating behaviors that can make anxiety even worse.

The lure of changing your diet to heal your condition is so strong because it is something that is in your control. It is something that you can latch on to very quickly when you’re in a vulnerable state and you’ll try anything to get better. Anxiety can make us feel incredibly out of control and from that fearful place, adopting an extreme way of eating can give us a way to cope. But, it can quickly be the straw that sets off disordered eating. And in my case, this took the form of orthorexia.

I should probably introduce myself, shouldn’t I? I’m Lauren and I’m an ex-nutritionist from across the pond (I’ll get to the ex a bit later…).

I was diagnosed with an anxiety disorder when I was 21 after having consistent panic attacks and anxiety for a good few months. Looking back, I always had an underlying current of anxiety after some childhood trauma, but it was triggered in a very huge and profound way after a boozy night out celebrating my 21st birthday (my anxiety disorder saved me in a weird way from a very destructive lifestyle, but that’s for another post entirely).

A couple years into my anxiety recovery journey, I read somewhere from a wellness blogger that you could heal your anxiety with dietary changes. With this enlightening new information for someone who had no clue about nutritional benefits (all I cared about before was calories…) I started to make various tweaks to my diet. I was feeling really hopeful that changing my diet would make all the anxiety and suffering go away and I latched onto the idea that the perfect diet could heal my anxiety.

What started out as small changes, snowballed into a fear of so many different foods. First, it was an attempt to eat only organic foods. Then I tried cutting out gluten. Then I cut out meat because I didn’t want to have to eat non-organic meat ever. Then dairy was scary, legumes caused leaky gut, which caused anxiety (right!?) and sugar was sinful (but coconut sugar wasn’t – thanks for that wellness culture – hand to face emoji). Then I became vegan (mostly for ethical reasons). Then I made a big switch to eating paleo, even though I went vegan for ethical reasons, because my desire to eat the perfect diet outweighed my desire to save the animals. Chickpeas became the devil. Rice was inflammatory and vegetable oil was “toxic”. Grains went off the menu because you know, “grain brain” … Then I was worried about eating too much fruit. I couldn’t eat something that I did not know the ingredients of and if something had preservatives in, it would give me hella anxiety. Then I went vegan again because I read a book that said actually paleo has too much fat and was harmful… I could be healthy and save the animals – “fantastic” – thought orthorexic Lauren…

As you can see it got things went to an extreme very quickly and as these behaviours became more and more restrictive, it took up more and more of my life and thought space. I avoided other people cooking for me and if they did cook for me, I would watch them like a hawk to see what ingredients they were putting in the dish. If I saw them putting canola oil in the frying pan, my anxiety would sky rocket. I only truly enjoyed eating at organic “health food” restaurants. My delight for these restaurants that appeared as a “passion for health and nutrition” to others, were truly because they felt safe and the food was “safe” in my mind.

I will never forget a memory from when I was studying Nutrition at College (of course orthorexic Lauren went back to school to study nutrition…). And this memory is something I look back on with almost disbelief for how ill I was. I was at College and had forgotten to pack any homemade or “safe” snacks. In my hunger, I went to the college canteen and brought a protein ball. I did not know the ingredients and whether the protein in it was natural or had “chemicals” in it. Despite the anxiety, I ate the protein ball. Yet upon eating it, the thoughts about the protein escalated until I had a panic attack. Yup, a panic attack about not knowing the ingredients of the protein ball. This is orthorexia at its worst and a clear example of how worrying about food in such extreme terms can make an anxiety disorder so much worse. What began as something with good intentions in and effort to manage anxiety symptoms, actually made it a heck of a lot worse because I became terrified of foods that I believed would make me anxious. The anxiety fueled the orthorexia and the orthorexia fueled the anxiety.

The last straw for me was when I was on holiday in Japan and I literally broke down to my wonderful partner who had been dropping hints for a good few years that perhaps what I was doing was not healthy (thank God for this man). Here I was on this incredible experience and all I could worry about was how rice would affect my health. I knew then and there that I was ready to heal from this food anxiety nightmare. And that’s what I did. It was actually some words from Robyn’s blog that would help me begin healing. Something along the lines of; the stress from worrying about a food is more detrimental to your health than the actual food itself. These words were literally like a guiding force every time I took a step toward healing and they still help me to this day.

When I began to heal from my orthorexia, I really saw that eating or not eating x,y,z food was NOT the cause of my anxiety. Gluten didn’t make me anxious, rather worrying about the effect gluten would have on my anxiety and my health would increase my anxiety levels. See the difference? I can eat gluten with every single meal in a day now and not experience anxiety.

With all that said, I am in no way saying nutrition doesn’t play a role in anxiety and there aren’t possible therapeutic dietary changes that can be helpful for managing anxiety. And I am certainly not saying my way is the right way for everyone – we are all highly individual! Keeping your blood sugar steady with regular meals is really important, as is eating ENOUGH (this is a big one) to fuel your brain and eating a variety of foods to nourish your gut and so your body and brain can function – those are all good things.

And then you can figure out your happy level with common triggers like alcohol and coffee. For example, I tend to drink fully caffeinated coffee (as much as I love the stuff) when I’m super relaxed like on holiday. Not because it is “bad for my health” but because it can heighten anxiety to an uncomfortable level for me in normal day to day life. Same goes for alcohol. I rarely drink it. Not because it’s “bad” (although I recognize alcohol is an unhealthy choice for many people for sensitive, personal reasons), but even a little alcohol can trigger anxiety for me. Managing my anxiety with these reasonable changes for me is easy and not restrictive and is completely out of self-care. It’s not rooted in fear and cutting out all the meat, dairy, grains, sugar and all the foods deemed “inflammatory” in a desperate attempt to heal anxiety. There’s a difference.

Some small changes that are right for you, do not feel stressful, restrictive and come from a place of freedom vs fear can be life giving towards better mental health. The problem is when we place ourselves on restricted diets to “heal anxiety” but in that process we become terrified of so many foods, can’t live a full life and in fact begin to live in an even smaller and anxious place than the anxiety has already created. And just because not drinking much coffee or alcohol helps keep my anxiety in check, that doesn’t mean that will work for you. With common triggers like alcohol and coffee, you can gently figure what works for YOU as you take care of yourself from a place of kindness and respect for your whole self.

The truth is that my anxiety will never be healed through a “perfect diet” and I feel thankful to say that my anxiety is managed pretty well now without thinking much about my food choices. My anxiety can be managed holistically through a variety of ways like therapy, behavioural approaches and realising that it’s ok to feel hard emotions like anxiety and I will survive because it’s just a feeling. I can do hard things and sit in the discomfort. That means taking care of myself, being kind and compassionate with myself, getting enough sleep and getting enough rest. It means doing what is best for me even if that means doing something different than “the crowd.” It’s sometimes (ok who am I kidding, often) being a grandma and resting on a Friday night after a long week because rest is extremely healing for me (and perhaps us all). It’s saying no and setting boundaries to protect my mental health. It is not letting anxious feelings rule my life or stop me from living a full life. It is making peace with anxiety and knowing it might show up and that is totally ok. It is forgiving myself for having anxiety in the first place and not letting it be my identity or define who I am (which I did for WAY too long). It is meditating and deep breathing and it’s praying and trusting and surrendering control to God.

With this lived experience, I want to say from the bottom of my heart, if you are struggling with anxiety, no amount of green smoothies or “toxin free” food is going to cure anxiety. Obsessing about eating “perfect foods” may in fact make it worse and trigger very disordered behaviour around food or reignite old ED behaviours that are not quite healed (that is what it did for me). Trying to eat the perfect diet never helped my life in any way. In fact, it made it an awful lot worse. Because eating the perfect diet will never satisfy our emotional + mental issues. It will never satisfy our emotional and spiritual hungers.

Adopting extreme diets and cutting out lots of important food groups is not the end-all-be-all answer to our anxiety issues – as alluring as it can be. And while gentle nutrition and nourishing our bodies + minds with adequate energy and nutrients is important for maintaining good mental health, we do not have to obsess over every morsel that enters our mouth “in case it causes anxiety”.

Our worth cannot be found in green smoothies.

And no perfect diet will remedy underlying anxiety that needs caring and compassionate mental, emotional and spiritual work.

(P.S. I nearly forgot about the ex-nutritionist part… So why ex-nutritionist? Well ya girl went back to study nutrition as a result of orthorexia and now that I’m free of that, I’ve realised that nutrition is not my path. You can read more about that here if you fancy.)

Have a great weekend!

What Causes Anxiety? A Surprising List Of Anxiety Triggers

Food additives: Aspartame, food coloring, dyes
Many people report mood swings and anxiety after ingesting man-made sweeteners, like aspartame and high fructose corn syrup, food dyes (including Red #40 and Yellow #5) and flavorings like MSG. Direct links between artificial food additives and mood are still under investigation though they’ve been implicated as a cause of ADHD and autism in children. The fact is that dyes and artificial sweeteners are neurotoxins that can disrupt normal nervous system function, leading to increased symptoms of anxiety.

Over the counter drugs and supplements
Medicines that contain caffeine, including several headache and migraine relievers, some cough medicines, decongestants, asthma medications and weight-loss supplements that includes stimulants, can lead to increased heart rates and a spike in feelings of anxiety. Popular herbal remedies and supplements like St. John’s Wort, ginseng and kava kava may also cause or increase unease.

Food sensitivities
Symptoms of food sensitivity can range from digestive issues like stomach pain to difficulty breathing. While both of these problems can cause anxiety, there’s also increasing evidence that food sensitivities affect mood directly as well. Gluten, soy, dairy — even chocolate — can impact hormones lelvels and other key chemicals in the brain, upsetting the delicate balance needed to keep the body and mind in control of anxiousness.

Skipping meals
In our harried, stressful world, skipping a meal here and there is all too common. What’s more, many people who are anxious and stressed may feel they have no appetite or simply lack the desire to eat. But for most people used to regular meals, skipping meals causes a drop in the body’s blood sugar levels. If prolonged, this drop may lead to increased feelings of anxiety and irritability. Other anxiety-provoking effects of low blood sugar are dizziness, light-headedness, confusion and weakness.

Dehydration
A 2009 study at Tufts University found a clear link between hydration and mood. The study found that student athletes who were just mildly dehydrated reported feeling angry, confused, tense and fatigued. Staying hydrated is essential to keeping the body’s physiological functions running smoothly, including speeding the healing process and removing toxins. Drinking enough water daily may be one of the easiest ways to help the body control its nerves.

Caffeine
Millions of people rely on a regular caffeine fix to jump start their day or to perk up when their energy nosedives. But too much is no good. “Caffeine-induced anxiety disorder” is actually a recognized condition found in The Diagnostic and Statistical Manual of Mental Disorders, the “bible” used by mental health experts throughout the United States. As most people are aware, too much caffeine can cause a racing heartbeat, which can trigger a panic attack. And while a little caffeine can improve one’s ability to focus, too much may increase nervousness and a host of anxiety symptoms, like sweating palms, ringing in the ears, even feelings of impending doom.

Cigarettes, drugs and alcohol
Relying on smoking, drinking or using drugs to feel calmer can backfire. Nicotine is a stimulant that studies have shown can raise blood pressure and heart rate. In addition, the carbon monoxide in cigarette smoke also may cause breathing problems that the body responds to as if it’s suffocating, increasing the likelihood of panic attacks. As for alcohol and drugs, people suffering from an anxiety disorder are two to three times more likely to abuse these than the general population, according to the Anxiety and Depression Association of America. Both alcohol and drugs can lead to panic attacks and their disruptive effect on the central nervous system limits the brain’s ability to calm the mind and body.

Nutrient deficiencies
Make sure you eat your vitamins! B complex, C and E vitamins play important roles in nervous system function, and B vitamins particularly affect mood and metabolism. Magnesium is known to help relieve stress, thus a deficiency in this mineral may lead to irritability and apathy. Selenium, an antioxidant essential to the efficient function of neurotransmitters in the brain, helps control mood. And according to a 2006 study, people with lower levels of omega-3 polyunsaturated fatty acids were also at increased risk of anxiety.

Age
As we age, we face multiple stresses that can bring on bouts of anxiety. Life events such as health changes, memory problems, the death of a spouse or even a seemingly happy change like retirement, can all be stress-provoking. The Geriatric Mental Health Foundation estimates that 10-to-20 percent of older adults suffer from anxiety, although many go untreated because they may not recognize the symptoms.

Negative thinking
Many therapists stress that persistent negative thinking really does have a harmful effect on our emotional well-being. Ever hear of automatic negative thoughts (or ANT’s)? These are quick, unconscious, off-the-cuff criticisms that the mind churns out when faced with stressful situations. “Why did I do that?” “Why am I so dumb?” and other negative self-criticisms wreak havoc on your emotional state. The good news is that a therapist can help you identify these ANT’s and reduce the power they have on your psyche.

Unconscious cues
A song, smell or location can be unconsciously linked to a bad feeling or memory, which can be problematic. This is perhaps most common in cases of post-traumatic stress disorder (where, for example, a soldier hearing a loud bang may associate the sound with gunfire and thus become anxious), but it can occur in other types of anxiety as well. Identifying anxiety-provoking unconscious cues on your own can be difficult. However, with the help of a therapist it’s possible to untangle this complicated process and put negative thoughts in their place.

A version of this story originally appeared on iVillage.

These 5 Foods and Substances Can Cause Anxiety and Insomnia

Source: Nate Steiner/Flickr

Do you suffer from panic attacks or have trouble sleeping? If so, you may have tried stress reduction techniques or even medications, but has anyone ever asked you what you eat? It may surprise you to learn that certain everyday foods, some of which are considered healthy, have the capacity to overstimulate your nervous system just as powerfully as a stressful life event.

Medications may be helpful in managing your symptoms in the short term, but what if you could get to the root cause of the problem once and for all? If you identify which ingredients in your menu are working against you, you can gain control over your symptoms, avoid co-pays and side effects, and most importantly, protect your health from the damaging effects of internal biological stress.

When it comes to anxiety and insomnia, the foods listed below can be chemical triggers for anyone. Those at highest risk include women, people over 40, individuals with multiple chemical/medication sensitivities or allergies, and anyone with conditions affecting the digestive or immune system such as IBS, inflammatory bowel disease, or chemotherapy treatment.

Which foods are most likely to press your panic button?

Source: HOerwin56/Pixabay

1. Caffeine

Caffeine is a notorious nemesis in sleep and anxiety disorders. In a recent study of people with panic disorder, caffeine increased stress hormone levels in all participants and triggered panic attacks in about half of them. Caffeine keeps you awake by blocking sleep-promoting adenosine receptors in the brain. Even five hours after drinking caffeine, 50% of it remains in your bloodstream and has been shown to impair sleep. In fact, it takes a staggering 16 to 24 hours for caffeine to completely leave your system. This means that even a single morning cup of coffee may affect your sleep quality at night. To see if caffeine is your culprit, gradually cut back a little each day rather than going cold turkey to minimize withdrawal headaches, fatigue, and concentration problems.

Source: Wku/Pixabay

2. Nightshades (potatoes, tomatoes, eggplant, peppers, and goji berries)

Plants in the nightshade family produce natural pesticides called glycoalkaloids, which are designed to kill predators like insects and worms, but are also toxic to human cells. These cunning chemical weapons block the enzyme acetylcholinesterase, resulting in overstimulation of the nervous system in sensitive individuals. Anxiety is just one of many neuropsychiatric side effects documented in humans. Common nightshade ingredients in prepared foods include potato starch, chilies, bell peppers, tomato paste, paprika, red pepper flakes and cayenne. Most people eat nightshades in some form every day, so glycoalkaloids may accumulate in your system over time. It takes at least five days for glycoalkaloids to clear your system, so you’ll need to remove these foods completely for a week or longer to see if they are bothering you. Cooking doesn’t destroy glycoalkaloids, but there are other simple ways to minimize your exposure.

Source: Skitterphoto/Pixabay

3. Alcohol

Alcohol can be very effective in relaxing you and helping you fall asleep. However, as alcohol starts to wear off in the middle of the night, sleep quality suffers significantly. Metabolism varies depending on age, gender, genetic background and other factors, but the primary predictor of how long alcohol remains in your bloodstream is quantity. On average, each “drink” (1.5-oz shot, 12-oz beer, or 5-oz wine) takes two hours to clear your system: two drinks—four hours, three drinks—six hours, etc. As alcohol wears off, “mini-withdrawal” effects can range from restless sleep to bad dreams to full-blown panic attacks. If you’re in the habit of drinking every evening, cut back gradually to minimize potential for withdrawal, which can temporarily worsen sleep and anxiety problems.

Source: klinik/Pixabay

4. Aged, fermented, cured, smoked, and cultured foods (salami, cheese, sauerkraut, red wine, etc.).

The way to turn a fresh whole food like beef, milk, grapes, or cabbage into a gourmet food like aged steak, brie, merlot, or kimchi is to add bacteria to it and let it ferment. During fermentation, bacteria break down food proteins into tiny molecules called biogenic amines, which accumulate as the food ages. The most important biogenic amine found lurking within aged foods is histamine, a powerful neurotransmitter that can aggravate our digestive, hormonal, cardiovascular, and nervous systems. Histamine causes anxiety and insomnia in susceptible individuals, partly through its ability to increase levels of adrenaline, our “fight-or-flight” hormone. Histamine is indestructible, so cooking and freezing don’t help. This article contains more detailed information, including meat, seafood, and beverage tables as well as food preparation tips to keep your histamine levels low.

Source: Stocksnap/Pixabay

5. Sugar, Flour, and other Refined Carbohydrates

All sugars and starches, except those that come in the form of a natural whole food like a piece of fruit or a sweet potato, are considered refined carbohydrates.

Popular breakfast foods like orange juice, sweet yogurts, and most cereals are rich in refined carbohydrates that start your day with a blood sugar spike, setting into motion a hormonal chain reaction that can affect your mood, energy, concentration, and appetite for hours. After insulin surges to bring your blood sugar down, the stress hormones cortisol and adrenaline rush in to prevent your blood sugar from crashing. Since most people eat refined carbohydrates like bread, chips, or noodles during lunch and dinner as well, they are essentially riding this invisible roller coaster 24 hours a day.

In this study, a single serving of a glucose-sweetened beverage caused adrenaline levels to double in adults and quadruple in children, not peaking until four hours after the drink was consumed.

Adrenaline causes panic symptoms like sweating, lightheadedness, and palpitations in sensitive people. These sensations are often mistaken for “hypoglycemia” (low blood glucose) even though in most cases, blood glucose doesn’t fall below normal.

The standard advice to people who feel panicky between meals is to eat carbohydrates every three hours to prevent blood sugar from dropping. However, that approach can actually worsen the problem over time by increasing your body’s dependence on sugar as well as your risk for insulin resistance.

It is much wiser to remove refined carbohydrates from the diet to prevent blood sugar from spiking in the first place. I recommend eliminating them for at least two weeks to see how you feel. It is best for all of us to permanently avoid these processed sugar sources anyway, so in taking this one small step toward identifying your dietary demons, you’ll be taking a giant leap toward overall good health.

Bottom Line

The most powerful way to change your brain chemistry is by changing how you eat. Keep a food and symptom journal to see if you notice any patterns, keeping in mind that some foods may not trigger symptoms until many hours later. What you discover may be the key to your peace of mind and a good night’s sleep.

10 of the Worst Foods and Drinks for Anxiety

Have you ever felt anxious, or jittery after eating or drinking? What you consume and how your brain functions are actually closely connected. If you are consuming the wrong foods, your brain can create a feeling of internal panic, and can trigger a sensation that feels like anxiety. Certain foods, especially the highly processed ones that are high in sugar increase inflammation in the body, and can produce blood sugar spikes. These spikes and drops can affect our mood, exacerbate feelings of anxiety and feel almost like a panic attack in some cases.

If you feel like anxiety is impacting your life, it might be worth it to consider what’s on your plate. Let’s take a look at 10 foods and drinks that may trigger anxiousness:

1. Soda

Soda is all sugar, and no nutrition. Not to mention that its sugar content makes it very addictive, and plays with your brain’s incentive/reward system. This can eventually lead to anxiety and depressive moods. The high amount of caffeine in soda and diet soda can make anxiety worse, too.

2. Alcohol

According to Erin Palinski-Wade, RD, CDE, ”Although it may seem like it calms your nerves, alcohol can have a negative impact on hydration and sleep, both of which can trigger anxiety symptoms when suppressed.” Alcohol alters serotonin and neurotransmitter levels in the brain, exacerbating anxiety. You may become even more worried as the effects of alcohol wear off. If you suffer from anxiety, it is best to avoid alcohol altogether or drink in moderation.

3. Coffee

Our daily cup of coffee might actually be doing more harm than good when it comes to anxiety. “High levels of caffeine can not only increase anxiety and nervousness, but also decrease the production of the feel-good chemical serotonin in the body, causing a depressed mood,” explains Palinski-Wade. While caffeine is okay in moderation, to avoid anxiety limit the amount you consume in a day. Other popular products contain caffeine, such as tea, chocolate, and certain headache medications, and can contribute to increased anxiety.

4. Food Additives

Food additives such as Aspartame, high fructose corn syrup, MSG, and food coloring/dyes (including Red #40 and Yellow #5) are neurotoxins that can disrupt normal nervous system function, leading to increased symptoms of anxiety. Artificial sweeteners in particular have been shown to blocks the production of serotonin. While direct links between artificial food additives and increased anxiety are still being researched, it is best to avoid these hidden artificial food additives if possible.

5. Processed Foods

While it’s no secret that processed meals could be detrimental to your general health, they may have a correlation with increased anxiety. They’re high in sodium and sugar, and create an inflammatory response in the body. Studies have shown that inflammation has a direct effect on the brain and behavior. It can negatively affect the area of the brain responsible for anxiety.

6. Candy & Sweets

High sugar intake has been linked to many different health conditions. Some of these include obesity, high blood pressure, and tooth decay. While sugar may provide a temporary boost of energy, ultimately, your blood sugar levels will drop, causing fatigue, and a low mood. “Blood sugar levels can trigger the release of adrenalin and cortisol into the bloodstream, causing anxiety and sometimes even panic attacks.”

7. Hydrogenated Oil

Partially hydrogenated oil is an ingredient that is often hidden in packaged foods, and it may be negatively impacting mental health. While this process elongates the shelf life of packaged food products, it can wreak havoc on our brain health. High intake may negatively affect the ability to handle daily obstacles with normal levels of mental duress.

8. Fast Food

Junk food and fast food meals, such as pizza, fried chicken, hamburgers, and fries, are low in nutritional content and difficult to digest. This can lead to bloating, acid reflux, and other gastrointestinal issues, all of which can produce symptoms that trigger anxiety.

9. High-Sodium Foods

It’s no secret that too much sodium has a negative impact on the body’s neurological system. High levels of sodium cause fatigue and do damage to the immune system. It can also raise blood pressure and increases strain on the heart. This causes the body to release adrenalin, and as a result leads to anxiety. Instead, try opting for more natural forms of salt such as pink Himalayan Salt.

10. Refined carbs

Refined carbohydrates are foods that have been stripped of much of their fiber and micronutrients. They have been linked with an increased risk of serious health conditions like diabetes, heart disease, and obesity. One study also found that refined grains consumption was related to both anxiety and depression in women. Instead, opt for cereals and breads made from whole or sprouted wheat.

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Foods That Cause Anxiety – HealthyWomen

Library books due Monday for your son and Friday for your daughter. Soccer practice at 4 p.m. Thursday this week but 4:30 p.m. next week. Field trip money due Tuesday for your son’s class and a work outing the same day.

Your calendar is always full of things to remember and your mind is always racing to keep track of it all. With so much on your plate, it’s not surprising that you’re a bit anxious at times.

Did you know that what you eat can affect your anxiety levels? What you consume can mean the difference between feeling better or worse. Foods play a role in increasing the length, severity and frequency of depression and anxiety.

Familiarize yourself with the foods and drinks below. Then try reducing or cutting these triggers out of your diet to help you feel better.

Always speak with your health care provider before changing your diet regimen. And remember that lifestyle changes like exercising regularly, improving sleep habits, increasing social support and trying stress reduction techniques can help manage anxiety, too.

Caffeine
Feeling on edge? Coffee may be to blame. Coffee, black tea and energy drinks make it more difficult to sleep. Caffeine releases the stress hormone cortisol, which triggers the fight-or-flight response (a physiological reaction that occurs in response to a perceived harmful event, attack or threat to survival). And sleep is linked to mood—the less sleep you get, the grouchier you are. This known stimulant can make you feel nervous, lightheaded, jittery and nauseous. It increases your heart rate, body temperature and blood pressure. It can lead to nervousness, sweating, shaking and other symptoms of worrying. Plus, it can affect your absorption of vitamins D and B, which are mood-balancing nutrients. Instead of a morning mug of coffee, try a cup of caffeine-free herbal tea like chamomile or a glass of green juice.

Artificial sweeteners and sugars
Sugar hides in everything. And when you have a sugar crash it’s like a caffeine crash—you fall quick and hard. You can have mood changes, difficulty concentrating, fatigue and heart palpitations. It’s almost like you’re in the beginning stages of a panic attack. Aspartame is the common ingredient found in products like diet sodas and chewing gum. It blocks the production of feel-good serotonin in the brain, which can cause insomnia, headaches, mood swings, anxiety and depression.

High-sodium foods
You may eat fat-free foods to lose weight or make you feel like you’re doing your body good. But this fare often compensates for its lack of fat by being loaded with salt. Too much sodium in your diet has been found to be detrimental to your neurological system, causing fatigue, depression, panic episodes and immune system damage. But, you need a restful night’s sleep for a healthy mood and mind. (Not to mention the fact that too much salt leads to high blood pressure, water retention, bloating and weight gain.)

Fried foods
Sure, that KFC tastes good. But fried foods have little nutritional value and are tough to digest. French fries, fried calamari, onion rings, fried chicken and other fried items are usually cooked in hydrogenated oil, which isn’t healthy for your heart or your waistline. Fried food consumption is linked to heart disease, high blood pressure, anxiety and depression. Gotta have the fries? Downsize to a kiddie portion.

Fruit juices
Snack on an apple a day to keep the doctor away. But unlike whole fruits, fruit juices are loaded with fructose and lack slow-digesting, filling fiber. Fructose is the sugar naturally found in fruits. It’s usually added to fruit-flavored drinks and fruit juices. But, the body only processes fructose in the liver, and it’s not the body’s preferred energy source. You get a blood-sugar spike that triggers adrenaline, a stress hormone. You’re left with symptoms resembling a heart attack.

Alcohol
Drinking alcohol may seem like a good way to chase your cares away. But alcohol can trigger both depression and anxiety. It causes spikes and dips in blood sugar, dehydrates you and impairs brain function. That can all make you feel anxious, which will make you want to drink more. To calm the nerves, sip a glass of iced or hot chamomile tea instead of reaching into a six-pack or the wine cabinet.

90,000 7 reasons why drastic weight loss is dangerous :: Health :: RBC Style

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author

Ulyana Smirnova

13 October 2020

If you want to become slimmer – do not rush things.Sometimes quickly lost kilograms come back even faster and in double the volume. We tell why science and doctors oppose express weight loss

Even the most gentle diet can have undesirable consequences.And yet, many, wanting to see the changes as soon as possible, are ready to go for the most severe restrictions on food. After all, when only a few weeks are left before an important event, the most important thing is the result. Even if the chosen diet is contrary to common sense. According to nutritionists, a safe rate for weight loss is up to 1 kg per week. If you lose more, serious complications can arise. We list the reasons that make such experiments hazardous to health.

Reason number 1. Decreased immunity

Diets that are high in calories and exclude essential nutrients from the diet increase our susceptibility to infectious disease.Including coronavirus, nutritionists warn. With this diet, the amount of vitamins and minerals entering the body sharply decreases. This not only weakens the immune system, but also shortens life expectancy, researchers from Stanford have found. When a person begins to follow a strict diet, his body is exposed to severe stress. As a result, the concentration of cortisol in the blood rises, a hormone that suppresses the natural inflammatory responses to viruses and bacteria. According to experts from the University of Pennsylvania, another unpleasant consequence of stress is an increased craving for sugary and high-calorie foods.

Reason number 2. Failure of the reproductive system

Fans of express diets are faced with malfunctions of the reproductive system. Especially if you combine dietary restrictions with grueling workouts. In women, menstrual irregularities can be caused by a deficiency of essential fatty acids omega-3 or vitamin D – these substances are responsible for the production of female sex hormones. But to get carried away with fiber during diets, on the contrary, is not worth it.American scientists have shown that excess dietary fiber reduces the level of estrogen, which regulates the menstrual cycle. If you lean on fiber, the risk of amenorrhea (absence of menstruation) increases tenfold. At the same time, the greatest influence on the work of the reproductive system is exerted by dietary fiber contained in vegetables and fruits. Another factor that can disrupt your menstrual cycle is high levels of the aforementioned cortisol.

Reason number 3. Mood swings

Sudden weight loss can severely damage the nervous system.Any extreme diet leads to nutritional deficiencies and imbalances in certain hormones: serotonin, dopamine, oxytocin, cortisol, and leptin. Because of this, a losing weight person has frequent mood swings, he becomes nervous and irritable. And the endocrine changes that accompany dramatic weight loss cause depression and anxiety. This conclusion was made by researchers at Harvard Medical School. According to them, estrogen and oxytocin help manage stress.Conversely, low levels of these hormones increase anxiety and cause disturbing thoughts. In addition, due to a lack of calories during express diets, the body begins to save resources: we become less active and concentrate worse.

Reason # 4. Loose skin and wrinkles

Many fast diets provide weight loss by removing fluid from the body. Potential consequences include headaches, increased fatigue, dehydration, and nerve cell death.In addition, due to a lack of water, swelling appears, tissues lose their elasticity, the skin becomes dry, nails – brittle, hair – dull and weak. In addition, the weight that has gone away due to the loss of water, as a rule, quickly returns. If a person sheds several tens of kilograms in a short time, his skin does not have time to respond to changes and sags, and wrinkles become more pronounced.

Another component of beauty and health is fats. At the same time, most extreme diets involve a sharp decrease in their consumption or complete exclusion from the diet.

Reason number 5. Decreased muscle tone

One of the unpleasant results of a calorie deficit is a slowdown in metabolic processes, including fat burning. Thus, the body seeks to conserve every incoming calorie and compensate for energy costs. As a result, not only the “plateau effect” occurs (when the weight freezes at one point), but the synthesis of new muscle fibers also slows down. In addition, a sharp reduction in incoming calories forces the body to seek alternative sources of energy.Muscles become one of these: they “burn” much more actively than adipose tissue. The fact is that during stressful diets, survival becomes the main task of the body, and muscles for it are extra ballast that consumes too many calories. Therefore, he “eats” the muscles and triggers lipogenesis – the process of building fat reserves for a rainy day.

Reason # 6. Accumulation of fat

The body will continue to increase the amount of adipose tissue – reserve energy reserves, even after returning to the usual diet.That is why, after grueling diets, it can be so difficult to maintain the results: the weight almost always returns to its original value or becomes even more. The stress hormone cortisol also contributes to the formation of adipose tissue. This was proved by scientists from Stanford University. An experiment conducted by a group of biologists led by Mary Teruel showed that mammals with elevated cortisol levels had twice the weight gain compared to controls. Teruel says this happened not only due to the synthesis of new fat cells, but also due to the growth of existing ones.In addition, with express diets, the production of hormones that regulate appetite is disrupted.

Reason number 7. Gallstones

Lack of adequate nutrition can cause various disturbances in the work of the gastrointestinal tract – bloating, constipation, retardation of digestion, gastritis, ulcers. The consequences can be even more dire if the low-calorie diet is accompanied by the intake of laxatives, fat burners, or special stimulants that suppress hunger.Most of these drugs deplete the body’s resources and negatively affect the central nervous system. In addition, rapid weight loss increases the likelihood of developing gallstones. During fat burning, the liver secretes cholesterol into bile. If its concentration becomes too high, bile crystallizes and turns into stones. Anyone who is losing weight who loses more than 1.5 kg of weight per week is at risk.

How to play sports without harm to health: 5 rules.

90,000 Your diet may cause anxiety and depression – Other

What happens in your gut affects your emotions and outlook.

You are what you eat. We have known this for a long time. Michael Pollan’s observation went even further: you are what you eat. This is especially true when choosing, for example, grass-fed beef versus grain-fed or wild salmon versus farm-raised salmon.

The growing understanding of nutrition and neuroscience is helping us understand how important what you eat (and what you eat) really is, even if Hippocrates said “all diseases begin in the gut” over 2,300 years ago. Of course, we know that obesity and energy levels depend on what we put in the stomach. Recognizing that anxiety and depression, at least in part, also stem from nutrition, changes our view of the broader issue of health.

It all comes down to bacteria. For years, bacteria have been enemies, marketed by disinfectant and soap companies as the embodiment of devils. While hand sanitizers are extremely important in operating theaters and the military, there is a lot to be said for popular wisdom to get a little dirty to bolster your immune system.

The real question here is which bacteria are healthy? Unfortunately, there is no definite answer. Everyone’s microbiome is different.What I am missing, you may have in abundance. Forty million kombucha bacteria might not help you much, so the healthy marketing movement is often more of a fad than a substance.

The conversation between our gut and brain is one of the most important for our body. And last year’s study showed that changing bacteria in both rats and humans appears to affect their mood, including reducing anxiety. In fact, humans are more microbes than animals, given that there are 360 ​​microbial genes for every human gene in our body.As science writer Laura Sanders writes,

Human and bacterial cells evolved together like a pair of intertwined trees, and grew and adapted (mostly) into a harmonious ecosystem.

According to statistics, the number of harmful bacteria may grow. More than a quarter of the US adult population suffers from some form of mental disorder, while more than forty million Americans suffer from anxiety disorders – ten percent of Americans receive a prescription for a mood disorder.Depression, writes neurologist David Perlmutter, affects one in ten Americans and is currently the leading cause of disability worldwide. And, as he argues, what happens in our gut plays a huge role in this.

However, Perlmutter does not stop at anxiety and depression. His research has linked a number of diseases to gut health, including Parkinson’s, Alzheimer’s, autism, chronic headaches, and more. He writes,

The microbiome affects our mood, libido, metabolism, immunity and even our perception of the world and the clarity of our thoughts… Simply put, everything about our health – how we feel both emotionally and physically – depends on the state of our microbiome.

After suffering years of gastrointestinal distress, I recently switched from a longstanding vegetarian diet to a predominantly paleo diet. While animal protein intake certainly mattered, more importantly what I removed: grains, soy, corn, beans. For a vegetarian, these are staple foods. However, given my ongoing state of abdominal pain, I knew I had the power to change these obvious eating responses.

And it worked: my gastrointestinal problems are practically non-existent. Even more surprising is the lack of chronic shoulder and knee pain from previous injuries. But the biggest discovery was my lack of anxiety. Since the age of sixteen, I have suffered from panic attacks. After I switched my high-carb diet to a high-fat, low-carb diet, I didn’t have a single case of anxiety.The key was eliminating most of the sugar from my diet.

Diet matters. However, just like religion, people become very attached to their food choices, even if their choices kill or maim them. Food alone does not determine our health, but it is an important voice in the conversation between our body and our environment. Dr. Mark Hyman warns against being a meat eater

who drinks too much alcohol, smokes, does not eat vegetables, has very little fiber, and has more refined oils, sugars and refined carbohydrates… The problem isn’t red meat. This is intestinal bacteria. Eating the right fiber (like resistant starch), taking probiotics, and avoiding antibiotics are all part of a good plan for growing your indoor garden.

Perlmutter’s six key keys to creating an optimal microbiome are “prebiotics, probiotics, fermented foods, low carb foods, gluten free foods and healthy fats.” And, of course, a serious drop in sugar.For me, changing my daily diet was critical, such as avoiding the high-sugar coconut water in my morning smoothie for high-fat coconut milk, and cutting back on berries and adding more nuts.

The most important finding was an immediate shift in my mental and physical energy. As someone who trains and teaches fitness and yoga six days a week, I am stronger, faster, and leaner. My midday breakdowns were gone, and my sleep became more restful.The lack of a persistent state of inflammation in my body works wonders for my career and personal life.

For millions of people suffering from depression, anxiety and a host of other ailments, learning about their diet can be a critical step in the healing process. Any sacrifice by giving up your usual food choices pales in comparison to the physical and emotional shifts that are possible when you pay attention to what you put into your body.

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Image: Al Berry / Getty Images

Derek Beres is a Los Angeles-based writer, music producer and yoga / fitness instructor at Equinox Fitness.Stay connected @derekberes.

90,000 Central Asian countries have begun to pay more attention to healthy nutrition

As you know, proper nutrition is the most important condition for good health. And although it is difficult to break old habits, in some post-Soviet countries, more and more attention has begun to be paid to the issues of proper nutrition, including in the countries of Central Asia. In November, all five Central Asian countries will participate in the UN international conference on healthy eating and efficient use of food resources.The conference will take place in Rome and is jointly organized by the Food and Agriculture Organization of the United Nations (FAO) and the World Health Organization (WHO). Nikola Krastev spoke with FAO Regional Representative for Europe and Central Asia Vladimir Rachmanin about how views on diet are changing in Central Asian countries.

*****

BP: I also see in this – in coordinating the efforts of the Central Asian countries in the field of healthy nutrition – a large, very important task of FAO as a neutral organization to help them work together on the implementation of those projects that, perhaps, in other circumstances, they would be harder to provide.Therefore, here we find full understanding in Central Asia, we already have FAO representations in Tajikistan and Kyrgyzstan, there are our employees on the spot – this is a very important factor. It was also decided to open an office in Uzbekistan in one and a half to two years.

We are working to open a partner office in Kazakhstan, which provides for both the contribution and funding from the government of Kazakhstan, that is, they will already be, as it were, partners with FAO, offering their financial resources for the implementation of FAO projects in these countries.That is, we have very good, reliable prospects, and Turkey is also actively declaring its active position there, which is interested in working in these areas in Central Asia. I think that soon the Russian Federation will also join this common work.

NK: One of the issues on the agenda is the problem of correct or rather unhealthy nutrition in Europe and Central Asia. Please tell us more about this aspect.

BP: You know, there are also several slices there.First of all, of course, this is the wrong diet, that is, the wrong satiety, if we speak in understandable language. This is the wrong part of the diet. In the Central Asian region, there is no longer such obvious malnutrition that could be of great concern. It’s about providing a balanced, healthy diet. In the FAO report, which is presented for discussion by the ministers of the affected countries, all these things are described in a detailed technological aspect. The main thing is that the region needs to work – I mean the region that is not part of the European Union – needs to work to ensure proper nutrition and include more nutritious things.

Today, for example, we talked with the Kyrgyz Republic that they are interested in actively including fish products in their diet. This also applies to schoolchildren, because it will allow them to receive healthier meals. To do this, we need to establish a whole program, and FAO will participate in this.

The second aspect is that due to an improper diet, the development of children is retarded. This is also a matter of particular concern, and FAO is drawing attention to this in our report to raise awareness of the problem and find a solution.

The third problem is obesity, which exists due to dietary irregularities. Unfortunately, children are not eating well, and obesity is spreading even to some Central Asian countries. This is a topic that requires serious expert discussion; it is of great interest here.

NK: Is there a report from the World Health Organization that recommends keeping sugar consumption as low as possible – 25 grams per day?

BP: You know, this particular issue is not raised here, since we do not give recommendations on practical issues.But I would like to draw your attention to the fact that the problem of nutrition in all directions will be discussed comprehensively at the Second International Conference on Nutrition, which will be held in Rome at the end of November, from the 19th to the 23rd. There, I think, all aspects will be raised, and we do not have WHO representatives here. The conference, to be held in Rome at the global level, is co-hosted by FAO and WHO. All the details of proper nutrition will be discussed there.

90,000 Reverse Insulin Resistance Revealed

Diabetes Type 2 diabetes, a disease that affects hundreds of millions of people worldwide and is growing rapidly in low- and middle-income countries.It has a precursor to insulin resistance, which is an early sign that a person may be on their way to developing diabetes.

Insulin is a hormone produced by the pancreas to regulate blood sugar levels and the metabolism of fats and proteins. When we eat carbohydrates, our digestive system breaks them down in the bloodstream into a sugar called glucose. This glucose is supplied to cells as insulin to be used as energy. Without energy, our cells don’t function properly.What is insulin resistance?

In a healthy body, insulin release is regulated to balance food intake. When insulin isn’t working properly, high levels of glucose remain in the bloodstream, and because the pancreas still senses these high levels, it makes even more insulin to process glucose. One of the biggest problems is that over time, high insulin levels cause fat to accumulate in the body.

Initially this occurs to a small extent when a small amount of insulin is released after each meal.Over time, high insulin levels affect the body’s ability to break down fat in cells. It also causes fluctuations in blood sugar and energy levels, and causes fatigue and weight gain in the abdomen. After a few weeks, months, or years, you may develop insulin resistance, which can progress to type 2 diabetes. What Causes Insulin Resistance?

Many factors can contribute to the development of insulin resistance. Some people have a genetic link to type 2 diabetes.Lifestyle factors also play a role. Eating too many refined carbohydrates such as white rice and bread, fried foods, and processed snacks requires higher levels of insulin to be released. Add to that a sedentary lifestyle – in particular, lack of regular high-intensity exercise – and the result is weight gain, which can lead to insulin resistance.

Research shows weight loss is the key to reversing both type 2 diabetes and insulin resistance, with one study showing that weight loss by as little as 10 percent due to better diet and more exercise improved insulin resistance by 80 percent. percent.7 signs of insulin resistance 1 Fatigue

This is the most common symptom of insulin resistance as the body does not efficiently process energy. 2 Craving for sugar

Because insulin and sugar levels fluctuate widely throughout the day, sugar cravings are another common symptom. 3 Increase in body fat

Insulin causes fat to accumulate in the abdomen, which is why people with insulin resistance often have a big belly.Waist measurements of up to 80 cm for women and 94 cm for men are within the normal range, so anything larger is a concern. 4 Inability to lose weight

Other signs include an inability to lose weight despite a healthy diet. 5 Bloating

Excess insulin can damage the kidneys, which have to work overtime to filter blood. Ultimately, the kidneys retain salt and water, which can cause bloating. 6 Excessive thirst and need to urinate

These are signs that there may be too much sugar in your bloodstream.7 Skin changes

Studies have shown a link between insulin resistance and increased skin markings and pigmentation, but why this is the case remains unclear to scientists. The role of carbohydrates

Because insulin regulates glucose and fat metabolism, any disturbance in insulin affects our ability to burn fat.

The body then holds on to fat stores, so people who eat a healthy, high-calorie diet, which usually leads to weight loss, cannot lose weight.

Over time, high insulin levels reduce the body’s ability to break down stored fat.

If you suspect you have insulin resistance, ask your GP to take an insulin glucose tolerance test to get an official diagnosis.

Eating a standard low-fat, high-carbohydrate diet that includes whole grains, fruit and low-fat snacks can actually worsen insulin resistance.

This does not mean that you should be on a low-carb diet. Instead, eat controlled servings of low-GI carbs at every meal and snack, and combine them with protein-rich foods such as eggs, fish, meat, dairy, and nuts to reduce your carbohydrate intake to 30-40 percent of your total intake. energy. … Lowering your carbohydrate load will help lower the amount of insulin you release and lower your insulin levels over time, improving your insulin sensitivity.

Although some people with insulin resistance generally stop eating carbohydrate-rich foods such as bread, pasta, rice, cereals and fruits, there is a downside. The complete elimination of carbohydrates in the short term means that a minimum amount of insulin is required to regulate glucose levels, and muscles will have to break down both muscle and fat in order to fuel muscle.

Over time, this decrease in muscle mass leads to a slowdown in metabolism.A low-carb diet also does not improve underlying insulin resistance. This means that if you re-incorporate carbohydrates into your diet, insulin resistance may worsen, making losing weight even more difficult. 13 Ways to Reverse Insulin Resistance 1 Early Breakfast

A study found that people who ate breakfast before 8:30 am had less insulin resistance than those who ate breakfast later in the day. 2 Drinks

Fruit juice, large coffees with milk, and alcohol contain significant amounts of calories, so limit the amount of sugary drinks and the number of days per week you drink alcoholic beverages.3 Remove the added sugar

Check food labels and avoid snacks, treats, desserts, and yoghurts that are high in added sugar. Aim to consume no more than 5 g of added sugar with meals per serving and no more than 25 g per day. 4 Control sugar cravings

Whenever you’re craving something sweet, take a walk or chat with a friend. Instead of sweets, drink green tea after meals or eat foods rich in protein, such as a slice of cheese or a handful of nuts.5 Try to fast

A growing body of research shows that eating lightly for a day or two can help lower insulin levels. But always eat something – never starve yourself. 6 Calculate the amount of carbohydrates

Choose meals that contain 20 to 30 grams of carbohydrates per serving and aim for 30 to 40 percent of your total kilojoules in carbohydrates. Use a monitoring app to keep track of your carbohydrate intake.7 Snack lightly

Take at least three hours of break between meals to snack once or twice a day. 8 Focus on fiber

Eating 30 grams of fiber daily from whole grain breads, crackers, cereals, two fruits and seven to ten servings of vegetables will keep you feeling full and satisfied, even if you are consuming fewer calories. 9 Move more

Remember that 10,000 steps is the minimum, not your goal. The more steps you take, especially after a meal, the better it will affect insulin and glucose control.10 Eat vegetables

Be sure to include vegetables with every meal. Increasing the number of servings from five to seven or 10 servings per day will help reduce calorie intake and support weight loss. 11 Dinner

Light fried fish, lean meat, or chicken meals with vegetables, soups or warm salads at night are an easy way to cut calories and support weight loss. 12 Add exercise

Once you take at least 10,000 steps each day, add a couple of workouts to increase your heart rate as this will help your muscles metabolize insulin more efficiently.13 Improve Your Sleep

If you sleep less than five to six hours a night, it will be difficult for you to lower your insulin levels and lose weight.

90,000 Fatty liver: symptoms, causes, treatment, diet

“Fatty liver” is a disease that
characterized by excessive accumulation of fat in the liver cells. ¹ This disease has several names – fatty
hepatosis, steatosis, fatty degeneration, but each of them means only one thing – with him
no joke, and its early diagnosis, as well as subsequent treatment, should be
timely and comprehensive.

To begin with, it is worth remembering that fatty liver hepatosis can be associated with alcoholic or non-alcoholic
liver damage. ² Further we will talk about non-alcoholic damage.
Recently, the number of patients with non-alcoholic fatty liver disease (NAFLD) has been significantly
increased. So, according to statistics, in 2007 NAFLD was detected in 27% of patients,
while in 2014 this figure increased to 37%.Thus, for now
moment NAFLD ranks first in frequency among chronic liver diseases. ¹

Risk factors for developing steatosis

^1.3

• Obesity or overweight, in which
  body mass index is 25 and above

• Type 2 diabetes mellitus
  or decreased insulin sensitivity

• Lipid metabolism disorders,
  in particular, dyslipidemia

• Metabolic syndrome

• Age 30 – 59 years

• Hypodynamics

• Overeating

Why is NAFLD dangerous?

Fatty hepatosis, especially at the very beginning, can be almost asymptomatic, and the existing
symptoms are nonspecific and thus make diagnosis difficult.However, it is not worth
relax – it is important to diagnose fatty hepatosis in case of any suspicion of the presence
this disease. Because this disease, developing gradually, practically does not manifest itself
clearly, however, increases the risk of cardiovascular death by several
times – in other words, it increases the risk of strokes and heart attacks. ⁴ In addition, advanced fatty hepatosis can
lead, ultimately, to the development of cirrhosis and liver failure.The likelihood of this event
small, however, in the event of its occurrence, the consequences can be fatal. The fact,
that with cirrhosis, organ transplantation is usually required, which can be further complicated
in the presence of cardio-metabolic disorders and diseases that often accompany fatty
hepatosis. ³

Stages of development of NAFLD

• 1

  Stage of fatty hepatosis (steatosis)

  The initial stage of the disease, often asymptomatic

• 2

  Non-alcoholic steatohepatitis

  Hepatosis with associated inflammation of the liver cells

• 3

  Fibrosis with further transition
  in cirrhosis

  At this stage, liver tissue begins to be replaced by connective tissue, which leads
  to disruption of the structure and, ultimately, disruption of work
  organ. ³

What are the signs of fatty hepatosis?

As we mentioned above, the main feature of this state is precisely the absence
specific symptoms. Therefore, the disease is often detected by chance, often during the usual
medical examination or examination for a completely different disease.

Of the symptoms that often occur with fatty hepatosis, but can be ignored, it is worth
pay attention to:

• Discomfort in the right hypochondrium, while without a clear connection with food intake

• Fatigue

• Weakness

If these symptoms are found and there is concern for the condition of the liver, then, to clarify the diagnosis
it is worth contacting a doctor who can prescribe a diagnostic method such as ultrasound.Ultrasound will help identify
increased volumes of the liver and changes in the echogenicity of the organ. The doctor may also recommend research
liver enzymes – ALT, AST. In some cases, the specialist may see the need for
in carrying out a liver biopsy (examination of liver tissue under a microscope), which gives the most reliable
information about the state of the organ. ^1.4

How to treat fatty hepatosis?

The earlier the diagnosis is made, the better.To avoid serious consequences, fatty hepatosis
better to treat at an early stage – steatosis. When treating hepatosis, if possible
exclude the action of those factors that can affect the state of the liver. Into the treatment regimen
proper nutrition and diet must be included (in the case of alcoholic hepatosis – strict
discontinuation of alcoholic beverages).

Patients with fatty hepatosis should adhere to the so-called
Mediterranean type of food: eat a lot of fish, give up fatty meat, limit consumption
sugary drinks and foods containing simple carbohydrates.Along the way, you need to increase consumption
foods high in dietary fiber, such as fruits (based on their calorie content)
and vegetables. ¹

In addition to proper nutrition, it is worth changing your lifestyle in general. Move more, follow the regime
and daily routine, and find a place in it for daily physical activity. For example, swim,
ride a bike or just walk at an average pace for at least 20 minutes
and at least 5 times a week. ¹

Drug therapy for hepatosis may include taking drugs from the essential
phospholipids, which, with fatty liver disease, have anti-inflammatory, antioxidant
and membrane stabilizing action. ⁵ And, of course,
contact your doctor for any concerns about your health and do not forget to follow
the state of the liver – one of the most important organs in our body!

90,000 Eating problems

Eating behavior is the totality of our eating habits – our taste preferences, eating habits, diet, etc.Eating behavior depends on many factors – cultural, ethnic, family traditions and values, the characteristics of the upbringing and behavior of family members and the biological characteristics of the organism, the standards and standards of norm and beauty that have developed in this society. These habits can change – and often change over time, but not all of these changes will be considered painful eating disorders. The most obvious unhealthy eating changes are anorexia nervosa and bulimia.

Anorexia nervosa (Latin anorexia neurosa) (from ancient Greek ἀν- – “without-”, “not-” and ὄρεξις – “urge to eat, appetite”) – eating disorder , characterized by deliberate weight loss induced and / or maintained by the patient himself, in order to lose weight or to prevent excess weight gain. In anorexia, there is a pathological desire for weight loss, accompanied by a strong fear of obesity. The patient has a distorted perception of his physical form and has anxiety about weight gain, even if this is not actually observed.The overall prevalence of anorexia nervosa is 1.2% in women and 0.29% in men. About 90% of patients with anorexia are girls aged 12-24 years. The remaining 10% are men and women of more mature age up to menopause.

The causes of anorexia and bulimia are divided into biological, psychological (the influence of the family and internal conflicts), and also social (the influence of the environment: expectations, standards and standards of beauty, social stereotypes, diets). Biological factors – overweight and early onset of the first menstruation. In addition, the cause of the disease may lie in the dysfunction of neurotransmitters that regulate eating behavior, such as serotonin, dopamine, and norepinephrine. Family factors – People who have a family member or loved one with anorexia nervosa, bulimia nervosa, or obesity are more likely to develop an eating disorder. Having a family member or relative with depression, alcohol or drug abuse or dependence also increases your risk of developing an eating disorder. Personality factors – Psychological risk factors include perfectionism and obsessive personality types, especially for the restrictive type of anorexia nervosa. Low self-esteem and frustration tolerance, feelings of inadequacy, insecurity and inadequacy are risk factors. Cultural factors – these include: living in an industrially developed country and an emphasis on slimness (thinness) as an important and significant sign of female beauty.Stressful events, such as the death of a close relative or friend, sexual or physical abuse, can also be risk factors for developing an eating disorder. The self-esteem of anorexia patient depends on the figure and weight, and the weight is not assessed objectively, the perception of the norm decreases inadequately. Losing weight is seen as an achievement, gaining as lack of self-control. Such views persist even in the last stage (“my height is 170, weight 39 kilograms, I want to weigh 30”).

Stages of anorexia

1. Dysmorphomanic – thoughts about their own inferiority and inferiority prevail, due to imaginary completeness.Characterized by a depressed mood, anxiety, prolonged examination of oneself in the mirror. During this period, there are the first attempts to limit oneself in food, the search for an ideal diet.
2. Anorectic – occurs against the background of persistent starvation. Achieved weight loss 20-30%, which is accompanied by euphoria and a tightening of the diet, “to lose even more.” At the same time, the patient actively convinces himself and those around him that he has no appetite and exhausts himself with great physical exertion.Due to the distorted perception of his body, the patient underestimates the degree of weight loss. The volume of fluid circulating in the body decreases, which causes hypotension and bradycardia. This condition can be accompanied by chills, dry skin, and even alopecia (baldness). Another clinical sign is the termination of the menstrual cycle in women and a decrease in sex drive and spermatogenesis in men. The function of the adrenal glands is also impaired up to adrenal insufficiency. Due to the active breakdown of tissues, appetite is additionally suppressed by intoxication of the body.
3. Cachectic – a period of irreversible degeneration of internal organs. Comes in 1.5-2 years. During this period, weight loss reaches 50 percent or more of its mass. In this case, protein-free edema occurs, the water-electrolyte balance is disturbed, the level of potassium in the body sharply decreases. This stage is usually irreversible. Dystrophic changes lead to irreversible suppression of the functions of all systems and organs and death.

Bulimia nervosa (from dr.- Greek. βοῦς, bus – “bull” and other Greek. λῑμός, limos – “hunger”) (literally bovine hunger, kinorexia) is an eating disorder characterized by a sharp increase in appetite (ravenous appetite), usually in the form of an attack and accompanied by a feeling of excruciating hunger, general weakness, sometimes pain in the epigastric region. This eating disorder is manifested mainly by repeated bouts of binge eating, food “binge”. To avoid obesity, the majority of patients with bulimia at the end of the “binge” resort to one or another method of cleansing the stomach and intestines, artificially inducing vomiting or taking laxatives and diuretics.Others use excessive exercise or intermittent fasting. As with anorexia nervosa, most bulimic patients are young women, usually in their late teens and early thirties. Bulimic patients often appear to be normal and healthy people, but they are usually overly demanding of themselves and others, prone to loneliness and depression. They tend to overestimate standards and underestimate self-esteem. Their life is almost entirely focused on food, their own figure and the need to hide their “mania” from others.Even while working or attending school, they usually shun society. Bulimia can be indicated by depression, poor sleep, talk of suicide, excessive fear of getting fat, and hectic grocery shopping. Typically, bulimic sufferers have “binges” about 11 times a week, but the frequency of such attacks varies from 1-2 per week to 4-5 per day. Bulimia can have dire health consequences. Frequent vomiting causes irritation of the pharynx and esophagus, as well as destruction of tooth enamel by acid from the stomach.Cessation of menstruation is sometimes observed. The most serious consequences are associated with dehydration and loss of electrolytes (sodium and potassium) from vomiting and laxative-induced diarrhea.

Treatment of anorexia and bulimia requires a pooling of efforts among physicians of different specialties. Alimentary rehabilitation and measures aimed at restoring body weight are integral components of treatment. Nutritional rehabilitation programs typically use emotional care and support, as well as a variety of behavioral psychotherapy techniques, which involve a combination of reinforcing stimuli that combine physical exercise, a strict regimen of stress and rest, in addition, priority is given to target body weight, desired behaviors and informative feedback. Nutritional support for patients with anorexia nervosa is an important part of their treatment. With chronic fasting, the need for energy is reduced. Therefore, weight gain can be promoted by initially providing a relatively low caloric intake and then gradually increasing it. There are several schemes for increasing nutrition, the observance of which guarantees the absence of side effects and complications in the form of edema, impaired mineral metabolism, and damage to the digestive system.Supportive psychotropic drugs are often used in the treatment of anorexia and bulimia, in particular antidepressants and atypical antipsychotics . Plays an important role, individual psychotherapy ; it should be done by a trustworthy specialist. We all come from childhood. For people with eating problems, parenting and family situations are often fairly typical. Lack of parental attention and approval, or “contrast shower” due to sudden changes in parental mood, love and affection, forms a “complex” and an attitude in the child: I must earn love! Serving her, the child becomes a perfectionist, demanding, first of all, of himself: everything should be perfect, from marks at school to appearance, figure… Often parents believe that instead of praise, it is better to spur their daughter to success with comparisons. “Katya is a better student! And Masha is so neat!” – the child hears. Moms, saying this, believe that they are coming from the best intentions and will benefit their child, they want to give an incentive for great achievements and improvement of their child. So, with mother’s milk, the stereotype is dotted that one must strive to be the first, the very, most. The most interesting, smart, beautiful! The most neat, smart and well dressed! Not knowing how to distinguish emotional hunger from physiological one, a person easily switches from psychological to bodily problems, seizes experiences in the literal and figurative sense of the word.Instead of friends, rest and entertainment – the first, second, third and compote. The lack of human communication, love and support is filled with cakes, pastries, favorite dishes and just what will turn up under a hot hand and an irritated stomach. Family and friends usually do not understand the essence of the problem and the feelings of the person with an eating disorder. They say: “Pull yourself together! Eat like all normal people!” This does not give the desired effect. Moreover, it drives the person with the problem of eating behavior even more into a psychological dead end and nervous tension.Cognitive-behavioral psychotherapy and family psychotherapy have shown great advances in the treatment of eating disorders. Pharmacotherapy is at best an adjunct to other types of psychotherapy. Psychotherapy is aimed at correcting distorted cognitive formations in the form of perceiving oneself as fat, determining one’s own value solely depending on the image of one’s own body and a deep sense of inefficiency and inferiority. One of the elements of cognitive therapy is cognitive restructuring .In this approach, patients must find specific negative thoughts, draw up a list of evidence in favor of these thoughts and a list of evidence that refutes these thoughts, draw an informed conclusion and use it to control their own behavior. Another element of cognitive therapy is focused problem solving . In this procedure, the patient identifies a specific problem, develops different solutions, considers the likely effectiveness and feasibility of each solution to the problem, chooses the best one, determines the stages of implementation of this solution, implements it and then evaluates the entire problem solving process based on the result.Monitoring is another essential element of cognitive therapy: the patient must make daily records of food intake, including the type of food eaten, meal times, and a description of the environment in which the food was eaten. Family therapy is particularly effective in children and persons under 18 years of age. It aims to correct disturbed family relationships that lead to the development of an eating disorder in a child.

Short-term complications of diabetes | Medtronic Diabetes Russia

Hyperglycemia

An easy way to explain what hyperglycemia is is to describe it as the opposite of hypoglycemia and occurs when blood sugar is too high.According to the definition of the World Health Organization, such indicators are dangerous as ¹ :

• Fasting blood glucose above 7.0 mmol / L (126 mg / dL)
• Blood glucose above 11.0 mmol / L (200 mg / dL) 2 hours after eating

Hyperglycemia is a short-term complication of diabetes mellitus. However, persistently high blood sugar may be a major risk factor for the development of long-term complications in people with diabetes.

Factors contributing to an increase in blood sugar levels:

• Insufficient insulin delivery;
• Skipping a dose of insulin or taking an antidiabetic drug;
• Eating too many carbohydrates;
• Physical activity, the intensity of which is less than planned;
• Stress;
• Infections in the body;
• Drinking alcohol.

Symptoms of hyperglycemia can develop quite quickly, so you are required to immediately respond to the slightest of them.The higher the blood sugar level and the longer it is maintained, the more dangerous the condition can be.

Symptoms associated with hyperglycemia include:

• Excessive thirst;
• Increased urination;
• Headache;
• Fatigue;
• Blurred vision.

Hyperglycemia can cause discomfort and anxiety, but most importantly, it must be avoided. If left untreated, this short-term complication can lead to future complications and even lead to a more serious condition called diabetic ketoacidosis.The Treat Hyperglycemia page provides information to help you figure out what to do if your blood sugar rises.

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