Foods that can Make You Stressed and Tired

Can Certain Foods Lead to Stress and Anxiety?

      How food influences stress and anxiety?

Eating foods such as foods high in sugar, processed meats, caffeine and alcohol, which provide little nutritional value, has been linked to more psychiatric symptoms and can increase levels of cortisol—your main hormone responsible for stress. A diet high in whole foods and low in processed foods can help maintain healthy levels of cortisol.

Studies have shown that increased stress and cortisol are associated with an increased risk of developing metabolic syndrome, obesity, cardiovascular disease, type 2 diabetes, depression and other brain disorders.

Certain foods can decrease stress and anxiety. Eating a healthy diet rich in vegetables and fruits, lean protein, whole grains and healthy fats can reduce stress and anxiety, as well as improve mood. These foods give your body and brain the nutrients it needs to function properly.

 

Processed Foods

Eating unhealthy processed foods such as soda and baked goods, which are high in refined and added sugars, often in the form of high-fructose corn syrup, floods your brain with too much glucose. This “sugar flood” can cause inflammation in your brain and can ultimately lead to depression and fatigue.

Instead of buying processed foods, opt for nutrient-dense whole foods such as fresh vegetables or fruit and clean proteins such as grass-fed organic beef, and wild or sustainably caught fish.

Industrial seed oil

The industrialization of the food industry has led to the development of refined oils that are inexpensive and made from abundant plant by-products. This includes corn, palm oil, grapeseed, sunflower and soybeans.

Through processing, this oil has a high content of inflammatory omega-6 fatty acids and no anti-inflammatory omega-3, which can improve the health of your brain. Research has shown that people who eat a diet high in omega-6 fatty acids are at a higher risk of developing depression compared to those who eat a diet high in omega-3.

Choose an alternative anti-inflammatory food ingredient such as extra virgin olive oil or avocado oil when cooking.

Fried food

Samosas, tempura, empanadas, fish and chips, fried chicken — absolutely mouthwatering. However, it is better to reduce the number of fried foods.

A 2016 study looked at factory workers and measured their levels of depression, resilience, and consumption of fried foods. The researchers found that people who ate more fried foods were more likely to experience depression in their lifetime.

Fried food tends to be a human mood killer, because it is usually fried with unhealthy fats. In recent years, the topic around fat in the diet has changed. Nutritionists distinguish between "bad fats" (eg margarine, hydrogenated oils), which can cause cardiovascular disease and "good fats" (eg olive oil, avocados) which are known to help maintain your health.

Added sugar and refined sugar

While you might expect sugar to be common in cookie desserts or boxed cereals, it's also found in surprising foods like salad dressing, tomato sauce, and savory foods like French fries.

Added and refined sugar will exacerbate inflammation and overwhelm your body with more sugar than you need, creating increased anxiety and unstable mood levels.

Because sugar has such an addictive effect, the less we eat over time, the less we will want. To reduce your reliance on sugar, buy whole foods that are not made with added sugar.

When you really crave something sweet, you can reach for a handful of blueberries or a mouthful of extra dark chocolate. (cnbc.com)

Foods That Help Reduce Anxiety and Stress

Whole Grains Provide a Mood-Boosting Way for Carbo-Load

According to research, carbohydrates can temporarily increase serotonin levels, a hormone that improves mood and reduces stress. When serotonin levels raise, stressed people will have better concentration and focus.

Make sure you choose healthy, unrefined carbohydrates, like whole grains and sweet potatoes, for better nutrition, and limit simple carbohydrates, such as pastries, and "white" foods, including white bread and white pasta.. Unrefined carbohydrates cause a rapid spike and drop in blood sugar, while complex carbohydrates contain vitamins and minerals as well as fiber, so they take longer to digest and have less direct impact on blood sugar.

Because fiber can also support a healthy gut microbiome, eat high-fiber foods, including rye, buckwheat, and brown rice.

Fish Boosts Your Heart Health While Fending Off Stress

Fight stress and help prevent heart disease by adding seafood to your food list. Fatty fish in particular are a great choice because they are heart-healthy, and their omega-3s can help relieve depression because their nutrients easily interact with brain molecules associated with mood. Fatty fish including halibut, tuna, salmon, herring, mackerel, and lake trout.