Foods That Drive Anxiety.
Anxiety can be triggered by external stressors, but it can also be acutely driven by what we eat. Here is a short list of some of the main culprits when it comes to dietary stressors and their impact on our cognitive well-being.
Added & Refined Sugar - When considering the effect of high sugar intake on our health, we often think of frequently mentioned adverse conditions such as obesity, high blood pressure, and tooth decay. What’s less commonly discussed is the fact that high sugar intake has also been linked to depression, mood swings, and symptoms of anxiety. The initial energy and mood boost we get from eating sugar leads many people to crave sugary foods and drinks. However, once that energy boost has peaked, our blood sugar levels drop quickly, which can lead to lethargy, low mood, and further cravings. These continual boosts and drops in blood sugar levels can trigger the release of adrenalin and cortisol into the bloodstream, causing anxiety and restlessness.
Prossessed Food - Processed foods, such as canned soups, refined carbs, cured meats, and processed cheeses often contain high amounts of salt. Excessive salt intake raises blood pressure and increases the workload of the heart, causing the body to release adrenalin into the bloodstream, thus triggering symptoms of anxiety. In addition, many cans and plastic containers are lined with bisphenol A (BPA), a chemical that has been linked to changes in mood.
Alcohol - Alcohol is often seen as a tool that helps us relax, and indeed, initially, it does just that. Alcohol is a depressant - a substance that slows down functional and nervous activity. This includes decreasing the production of glutamate; the chemical responsible for making us feel anxious or stressed. Alcohol also gives us a burst of dopamine; our feel-good chemical. However, this effect is temporary, and once that initial dopamine flood recedes, our brain chemicals become unbalanced, which can lead to increased feelings of anxiety, depression and agitation. Frequent alcohol consumption also depletes our levels of GABA; a chemical messenger that makes us feel calmer. When we don’t produce enough GABA, we become more susceptible to anxiety symptoms.
Caffiene - Caffeine works by blocking the effects of adenosine; a brain chemical that makes us feel tired. At the same time, it triggers the release of adrenaline, the “fight-or-flight” hormone associated with increased energy which is why caffeine can make us feel “wired”. However, at higher doses, these effects may become more pronounced, leading to anxiety and nervousness. Additionally, caffeine can also inhibit the absorption of B vitamins which are needed for relaxation and to control our mood.
Artificial Sweetener - One of the most commonly used artificial sweeteners is Aspartame, which can be found in diet drinks, sugar-free gum and various other items labelled as low calorie, low sugar or “diet”. Aspartame exposure disrupts gene expression in the amygdala; a brain region associated with the regulation of anxiety and fear responses. Another popular artificial sweetener is sucralose (Splenda), which is made from sucrose (sugar) but has a different chemical structure which the body doesn’t digest. While this makes it calorie free, studies have suggested that it may cause damage to the gastrointestinal tract as it travels through the body, promoting “leaky gut syndrome”, which in turn is linked with anxiety symptoms.
References: Temple, J. L., Bernard, C., Lipshultz, S. E., Czachor, J. D., Westphal, J. A., & Mestre, M. A. (2017). The Safety of Ingested Caffeine: A Comprehensive Review. Frontiers in psychiatry, 8, 80.; Santoro, A., Chianese, R., Troisi, J., Richards, S., Nori, S. L., Fasano, S., Guida, M., Plunk, E., Viggiano, A., Pierantoni, R., & Meccariello, R. (2019). Neuro-toxic and Reproductive Effects of BPA. Current neuropharmacology, 17(12), 1109–1132.; Aucoin, M., LaChance, L., Naidoo, U., Remy, D., Shekdar, T., Sayar, N., Cardozo, V., Rawana, T., Chan, I., & Cooley, K. (2021). Diet and Anxiety: A Scoping Review. Nutrients, 13(12), 4418.; Jones, S. K., McCarthy, D. M., Vied, C., Stanwood, G. D., Schatschneider, C., & Bhide, P. G. (2022). Transgenerational transmission of aspartame-induced anxiety and changes in glutamate-GABA signalling and gene expression in the amygdala. Proceedings of the National Academy of Sciences of the United States of America, 119(49), e2213120119.; Costello, H. M., Krilis, G., Grenier, C., Severs, D., Czopek, A., Ivy, J. R., Nixon, M., Holmes, M. C., Livingstone, D. E. W., Hoorn, E. J., Dhaun, N., & Bailey, M. A. (2023). High salt intake activates the hypothalamic-pituitary-adrenal axis, amplifies the stress response, and alters tissue glucocorticoid exposure in mice. Cardiovascular research, 119(8), 1740–1750.; Hellwig, S., & Domschke, K. (2023). Angst- und Abhängigkeitserkrankungen – Fokus Alkohol und Cannabis [Anxiety and substance abuse disorders-Focus on alcohol and cannabis]. Der Nervenarzt, 94(7), 647–654.; Miller, B., & Branscum, P. (2023). Evaluating the Association Between Artificial Sweetener Intake and Indicators of Stress and Anxiety. Community health equity research & policy, 43(3), 339–342.