You probably know that your diet has an impact on your overall mental health. Studies show that poor eating habits can be a contributing factor to depression. While some foods help alleviate symptoms of depression, there are also foods that may worsen them. It is important and helpful that you know what foods to avoid in order to maintain a healthy body and mind.
Energy Drinks and Sodas
People experiencing depression frequently experience persistent feelings of fatigue and exhaustion, leading them to turn to energy drinks as a quick fix. Nevertheless, these drinks have negative effects, since the blend of caffeine, sugar, and artificial sweeteners can cause heart rate elevation and disturbances in sleep. Conventional sugary carbonated beverages are also problematic since they lack nutritional value while containing excessive amounts of sugar and sweeteners. Diet sodas are not a better option either, as they contain caffeine, which can exacerbate anxiety and worsen depression symptoms.
Processed Foods
Processed foods are a popular choice due to their affordability and easy availability. They require minimal or no preparation, making them a convenient option for those who lack the motivation or energy to cook nutritious and balanced meals at home. However, these foods contain high levels of additives, sugar, salt, and calories. Consistent consumption of these foods results in inflammation throughout the body, including the brain, which can lead to an increased risk of depression. A person with depression may experience these symptoms, such as changes in appetite, fatigue, cognitive impairment, sleep disturbances, negative mood, and social withdrawal.
Trans Fats
These fats are present in partially hydrogenated oils, which are still utilized in many processed convenience foods, including store-bought baked goods, microwave popcorn, frozen pizza, fried foods, margarine, and more. In addition to the well-known negative health effects, such as increasing levels of bad cholesterol, trans fats have also been linked to depressive symptoms. Numerous studies have demonstrated that trans fats promote inflammation, which has an adverse impact on mental well-being.
Alcohol
People who are in a low mood and have low energy levels frequently turn to alcohol as a form of self-medication to alleviate their symptoms. However, after the initial effects of alcohol subside, they often feel worse than they did before, creating a harmful cycle. As a depressant, alcohol inhibits the central nervous system and disrupts emotional processing. Alcohol also impairs sleep quality. If you find it difficult to sleep, it is best to refrain from consuming alcohol.
Artificial Sweeteners
While sugar substitutes can provide low- and no-calorie options, they often have negative health consequences of their own. For instance, aspartame (found in brands such as NutraSweet and Equal) has been linked to depression, anxiety, irritable moods, insomnia, and other neurophysiological problems, according to a 2018 study. Additionally, aspartame, saccharine (found in Sweet’N Low), and sucralose (marketed as Splenda) can elevate insulin levels, which are associated with an increased risk of depression.
Salad Dressings and Ketchup
Pre-packaged salad dressings and sauces are loaded with sugar, often in the form of ingredients like corn syrup. Even products labeled “sugar-free” often contain aspartame, an artificial sweetener associated with heightened anxiety and depression symptoms. Ketchup is also a poor choice due to its incredibly high sugar content of four grams per tablespoon. Creating your own dressings and salsa using organic ingredients is the best approach since it enables you to control every ingredient you include in the recipe.
Fruit Juice
While fruit juice can provide a quick energy boost, the negative effects are alarming. Blood sugar levels drop rapidly, leading to increased hunger and irritability. Despite common assumptions, fruit juices are not a good thirst quencher, and drinking water is still the best alternative. Instead, eating whole organic fruits is a better option, as the fiber content keeps you feeling full and stabilizes both blood sugar levels and mood.
Salt
Excessive salt intake has long been recognized as a risk factor for heart disease and high blood pressure. However, heart disease is not the only concern associated with excessive salt intake, as it is also linked to an increased risk of mental health issues. Research has shown that high salt consumption is linked to increased inflammation in the body and negative effects on the gut microbiome and blood flow to the brain. These effects may contribute to depression and impaired cognitive function.
High-mercury content Fish
Studies indicate that mercury can lead to a range of health issues, including neurological, immune, cardiac, reproductive, and genetic disorders. Although fish are typically regarded as a healthy food choice due to their high omega-3 content, certain types of fish can contain hazardous levels of mercury, which can cause depression, anxiety, Alzheimer’s, and other health problems. As a general guideline, larger fish have a higher mercury content, so choosing smaller fish can be safer.
Fast Food
Fast food is an affordable, easy-to-find, and delicious option for many people. However, consuming large amounts of fast food can lead to inflammation in the body, which researchers believe is linked to depression. Fast foods contain ingredients such as artificial trans fats, refined carbohydrates, sodium, and sugar, which can exacerbate inflammation. A study has found that people who regularly consume fast food are 40% more likely to develop depression, with trans fats being the primary contributing factor.
Takeaway
Nutrition is an important factor in managing depression, and keeping a record of what you eat could assist in identifying any connections between particular ingredients and your symptoms. It is possible that symptoms may worsen after consuming alcohol with friends or indulging in sweet treats. Apart from changing your diet, it is beneficial to consider other ingredients that could enhance symptoms and try to include them in your meals.
If you suspect that you are struggling with depression, do not hesitate to seek help right away. Mindshift Psychological Services provides a treatment program to manage your depressive symptoms. Contact us at (714) 584-9700 to schedule an appointment.