Most everyone experiences nervousness, sleep difficulties or low moods on occasion. If your symptoms are more than typical "blahs," however, meaning they persist, become serious or detract significantly from your life, you may have an anxiety or depressive disorder. Depression and anxiety disorders often co-exist, according to the National Institute of Mental Health. Though dietary factors are not known to cause either illness, certain foods may contribute to your symptoms.
Enriched Flour
Enriched flour results from a process in which a whole grain is stripped of valuable nutrients and fiber and ground into a fine powder. A study published in the "American Journal of Psychiatry" in January 2010 showed a positive correlation between processed foods, including enriched flour products, depression and anxiety. Researchers analyzed the diets and psychological symptoms of 1,046 women. Women who consumed a diet based upon natural foods, such as whole grains and vegetables, exhibited less anxiety and depression than women who ate a "Western"-style diet, rich in processed foods. Enriched flour products digest faster than whole grains and may disrupt your blood sugar levels, energy and moods. For improved emotional wellness, try replacing breads, pasta, cereals and snack foods that list enriched flour as a main ingredient with 100 percent whole grain equivalents.
Added Sugars
Added sugars, such as cane sugar, brown sugar, maltose, dextrose and corn syrup, add sweetness and calories, but few nutritional benefits, to foods. Women in the "American Journal of Psychiatry" study who consumed diets rich in added sugars also exhibited more depression and anxiety-related symptoms than women who did not. Common sources of added sugars include regular soft drinks, candy, milk chocolate, jelly, jam, pancake syrup, frosting, frozen desserts and commercially prepared pastries, cakes, pies and cookies. Try replacing some of the sugary sweets in your diet with fresh or dried fruit, apple sauce or frozen all-fruit bars. Cut back on the amount of sugar you add to coffee, tea and cereal. Stevia, a naturally sweet, calorie-free herb, may provide a useful alternative.
Fried Foods
Fried foods typically contain rich amounts of saturated fat -- an unhealthy fat form linked with obesity and heart disease. According to MayoClinic.com psychiatrist Dr. David Mrazek, a Mediterranean-style diet, which emphasizes healthy fat sources and contains few fried foods or saturated fat, is linked with lowered risk for depression. Since healthy fats, such as omega-3 fatty acids, play an important role in brain function, replacing doughnuts, french fries, onion rings, fried chicken with omega-3 fat sources, such as flaxseed, walnuts and salmon, may help improve psychiatric symptoms associated with brain abnormalities.
Red Meat
Red meats are prime suppliers of saturated fat. Since Mediterranean-style diets also contain significantly less meat than typical Western diets, cutting back on lamb, beef, ham and sausage, may lead to improved emotional well-being. A meat-rich diet also leaves less room for protein sources high in omega-3 fats, such as salmon, albacore tuna, herring and sardines. Try swapping hamburgers out for lean turkey or vegetarian burgers and high-fat steak for grilled salmon.
References
- National Institute of Mental Health: Anxiety Disorders
- "American Psychiatric Association"; Association of Western and Traditional Diets With Depression and Anxiety in Women; Felice N. Jacka, et al.; Jan. 4, 2010
- MayoClinic.com: Depression and Diet: Make Healthy Choices; David Mrazek, M.D.; Oct. 27, 2009
