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Nutritionist names products increasing anxiety and leading to depression

Nutritionist names products increasing anxiety and leading to depression Foods that increase anxiety (photo: Freepik)

In the modern world, there is an excess of stress, depression, and anxiety, and people often exacerbate these conditions with their dietary choices. It is important to know which foods to replace to avoid harm to health, says nutritionist Vira Kuryn on Instagram.

According to the specialist, the following are products that may contribute to increased anxiety:

  • Sugar

  • High-glycemic index carbohydrates (sweets, white rice, white bread, and potatoes)

  • Sweeteners (aspartate, stevia, erythritol)

  • Fried foods

  • Trans fats (margarine, hydrogenated fats, confectionery fat)

  • Nitrates used as preservatives

  • Excessive caffeine intake (more than 400 mg per day) and energy drinks

These products can be replaced with healthier alternatives. Follow these recommendations:

  • Stick to the principles of a Mediterranean-type diet

  • Choose whole-grain carbohydrates that contain fiber, magnesium, and iron

  • Add prebiotics to your diet (kombucha, fermented cabbage)

  • Increase the consumption of sources of beneficial fats, especially omega-3 (fatty fish, walnuts, and flaxseeds)

  • Replace frying with pan-frying, steaming, grilling, or frying in non-hydrogenated oil with a "high smoke point"

  • Don't forget about spices and herbs (turmeric, oregano, lavender)

People experiencing chronic stress often have cravings for unhealthy foods such as fast food, sweets, sugary drinks, etc. However, the consumption of such products does not benefit our bodies, and the temporary relief they provide is deceptive.

Fight stress with exercise

In addition to healthy eating, one of the best strategies for stress relief is physical exercise. Aerobic exercises increase oxygen circulation and stimulate your body to produce chemicals that induce a pleasant feeling, called endorphins.

Strive to engage in aerobic exercises three to four times a week for 30 minutes each. Find a type of physical activity that brings you pleasure.