Foods We Eating That Can Trigger Anxiety
Anxiety is your body’s natural response
to a threat.
However, more people than ever before find themselves far too frequently in a state of chronic stress and anxiety. To make it worse, most have no idea there are options other than drugs or therapy to address it.
They’re never told that poor gut health could be a root cause, instead they continue thinking their anxiety is much too severe for nutrition to be the solution - this potential root cause must be explored. women are affected at twice the rate of men, and children, teens and young adults are now more stressed and anxious than ever before.
Do you want to find nutritional solutions for anxiety? Let’s find them together!
Firstly awareness lets find out about what can trigger anxiety?
When you think about factors that may trigger anxiety, considering conflicts in relationship, social events, painful memories, public events, public performances, financial troubles, painful memories, and personal trauma may come to mind. However, you may be surprised to know that your nutrition and overall health may trigger anxiety. In fact, when your nutrition and overall health is compromised, these commonly considered factors can trigger anxiety even more so. Let’s look at these 4 nutritional factors that may trigger anxiety:
Blood Sugar Imbalances
Gut Brain Axis Dysfunction
Certain Food Substances
Blood Sugar Can Trigger Anxiety
Not eating regularly may lead to blood sugar drop. Eating a diet high in refined sugar and sugary processed foods also lead to sugar crashes and potentially trigger anxiety. One of the first research on this topic that blood sugar may trigger anxiety was published in 1966. Since this discover, there have been a number of research studies that have shown how blood sugar levels may trigger anxiety. According to 2016 case report, adding more protein, good fats, and fiber to a diet may improve anxiety, mood, concentration, energy, and blood sugar issues.
Gut-Brain Dysfunction Can Trigger Anxiety
Your gut and your Brain communication through the gut-brain axis. One way they connect is through the Vagus Nerve, responsible to stimulate bowel motility and the production of mood neurotransmitters like Serotine in the gut. The other way, your gut and brain communicate is through the microbial species that make up your microbiome. When this microbiome is disrupted it may lead to a number of cognitive dysfunctions and mood disorders including anxiety, OCD, ADD, autism, Parkinson’s disease, dementia, and Alzheimer’s disease.
A 2017 scientific review agreed that gut dysbiosis and inflammation may trigger anxiety. Depression, and other prevalent mental illnesses and probiotics may help to prevent or help treat anxiety and depression by restoring normal microbial balance. A 2019 review shown that probiotics supplements, probiotics-rich foods, and gut-health diet may help to balance your gut microbiome and lower symptoms of anxiety.
Glutamate-GABA imbalance Can Trigger Anxiety
(research from Trudy Scott, Food Mood Expert, Certified Nutrition)
Glutamate and GABA are neurotransmitters are naturally occurring chemical messengers that send information throughout your brain affecting your brain health and mood. It is important that they remain balanced to keep your mood and mental health stable as well.
Neurotransmitters, such as gamma-aminobutyric acid (GABA), glutamine, dopamine, serotine, and norepinephrine are responsible for regulating your emotions, anxiety and various functions of your body. Glutamate and GABA have a seesaw relationship where when one is high the others is low. Glutamate is also a precursor to the formation of GABA.
Anxiety people suffers with high glutamate and low GABA can benefit from activities, foods and supplements that improve the glutamate to GABA balance.
Foods that Can Trigger Anxiety
If you have anxiety, it is incredibly important to look at your diet. Inflammation foods may increase inflammation, pain and the risk of health issues. As a results pro-inflammatory messenger called cytokines that may lead to physical and mental health issues, such as anxiety.
Sugar and processed Foods
Gluten and Grains
Artificial Flavourings (Aspartame, MSG are two particularly dangerous artificial flavoring), However, you need to be careful with all the artificial ingredients, including monosodium glutamate, high fructose corn syrup, guar gum, sodium benzoate, trans fats, and any artificial flavouring.
Processed vegetables oils (such trans fatty acids or hydrogenated oils, corn oil, soybean oil, safflower oil, cottonseed oil, and peanut oil are high in omega 6 fatty acids. Look at all your salad dressing, margarines as they all can have trans fatty acids.
Conventional Meat / dairy Products (these are the meat treated with hormones and antibiotics and fed with grain instead of grass)
Too much Caffeine (even worse if this is not an organic coffee)
Foods that are anti-inflammatory Healing Diet
Instead, turn to nutrient-dense, anti-inflammatory and healing foods, including leafy greens, such a kale, spinach, and Swiss chard, non-starchy vegetables, such as cucumber and celery, herbs and spices, such as turmeric, ginger, rosemary, and cinnamon, low-glycaemic index fruit, such as berries and lemon, healthy fats, such as avocados, organic butter, organic grass fed beef, free range poultry, wild caught fish, wild game, and free range eggs, nuts and seeds for fibre, and fermented foods, such as kimchi, sauerkraut, and kefir, green tea, apple cider vinegar, ginger, organic olive oil, garlic, onions and chives….
Besides all the above this are the other factor to consider:
Remove Food Sensitivities (most common are sugar, gluten, corn, soy, dairy, egg and alcohol)
Reduce stress and prioritize Good Sleep
Improve Gut Health and Bowels Motility
Look after of your gallbladder and bile production (eat more bitters foods and bio salts)
Keep your Liver detox pathways healthy
Move your Body Properly
Use Magnesium daily (magnesium is a crucial nutrient supporting more than 300 Function in Your Body)
Take vitamin D
Take spores-probiotics booster for at least 3-4 months
Look after your mouth care is important as this is the gate way of your microbiome – all starts here.
Use gratitude and mindfulness exercises
This nutrition and anxiety approach in addressing the gut in order to heal the brain and to ease your anxiety. We all deserve to feel our absolutely every single day! I hope this resonates with you and you are welcome to share this with your family or friends. Let me know your thoughts. Drop me a comment below.