Foods to avoid if you suffer from anxiety

Today more than ever it is common to suffer from anxiety. José Alfredo Contreras Valdez, a researcher at the Faculty of Psychology of UNAM, points out that it is an emotional issue that humanity has experienced more frequently during the pandemic, due to the impacts on our daily life, habits, and family and social relationships. Anxiety is this unpleasant emotional state that is often experienced with other types of physiological changes caused by fear. Some, when experiencing anxiety, seek quick and pleasurable escapes such as through food. Dr. Leticia Mendoza Galindo, a specialist in clinical nutrition and creator of the Nucic project, states that the consumption of diets high in processed foods, fast food, and sugars is related to increased depression and anxiety. There are two main reasons for this association: the first relates to the lack of nutrients that are necessary for the proper functioning of our body, as well as brain processes and, therefore, emotional processes.The second cause is related to the reward system and the cycles of momentary satisfaction provided by these foods followed by the drop in glucose and the neurotransmitters that gave us that feeling of fullness.What foods can help alleviate stress and anxiety?Recently, studies have indicated that those who consume a diet rich in vegetables and fruits have lower levels of stress. The WHO recommends a minimum intake of 2 to 2.5 cups of vegetables per day and 1-2 servings of fruits per day. Additionally, fatty fish, olive oil, seeds, legumes, and whole grains are excellent sources of amino acids, as well as vitamins A, D, C, and B that are necessary for the formation of dopamine and serotonin. The consumption of fermented foods like Greek yogurt and kefir is a wonderful source of prebiotics that promote the balance of intestinal microbiota and contribute to a better mood. So if you have an anxiety attack, do not seek quick fixes with sugars or processed foods, instead ask yourself what you need at that moment. Leticia points out that identifying our emotions is essential for managing both stress and the way we relate to food.