Stress and diet: The worst foods you could eat during anxiety

Which foods should not be eaten during stress

Some of them may not only fail to help but significantly worsen emotional and physical condition. Dietitians and psychologists recommend avoiding or limiting certain foods during periods of heightened stress.

"Fast" carbohydrates and excess sugar

Candies, pastries, sweet baked goods, carbonated drinks, juices with added sugar — these products cause a sharp spike in blood glucose levels. This gives a short-term feeling of pleasure or an "energy boost" but is quickly followed by an equally sharp drop. These "sugar swings" can intensify feelings of fatigue, irritability, anxiety, and mood swings, which, under stress, are extremely undesirable. Moreover, excessive sugar consumption can affect inflammatory processes in the body and negatively impact overall health.

Excessive consumption of caffeine

Coffee, strong tea, energy drinks — caffeine is a central nervous system stimulant. In small doses, it can help with focus, but during stress, the body is already in a state of heightened excitability. Excess caffeine can exacerbate stress symptoms: rapid heartbeat, nervousness, anxiety, sleep problems. Insomnia, in turn, significantly worsens the body's ability to cope with stress.

Alcohol

Some people use alcohol as a way to "relieve" stress, but this is a wrong decision. Alcohol is a depressant of the nervous system, and although at first, it may seem that it relaxes, later it disrupts normal processes in the brain, affects sleep quality, and can enhance feelings of anxiety and even depressive states after its effects wear off. In addition, alcohol dehydrates the body, which also negatively affects well-being during stress.

Fast food and ultra-processed foods

Burgers, French fries, chips, ready-made semi-finished products, and salty snacks — these foods usually contain a high level of saturated and trans fats, salt, sugar, and artificial additives with low nutritional value. They are hard to digest, can trigger inflammatory processes in the body, and negatively affect the gut microbiota, which is closely linked to our emotional state. "Fast" food gives temporary pleasure but does not nourish the body with the necessary vitamins and minerals that are critically important for supporting the nervous system during stress.

Spicy food

In some people, spicy food can temporarily intensify feelings of anxiety by stimulating nerve endings. Moreover, it can irritate the mucous membrane of the stomach, which, under stress, when the digestive system already operates in a special mode, can lead to discomfort or exacerbation of gastrointestinal problems.

Why is this important during stress

During stress, our body releases hormones (cortisol, adrenaline) that affect all systems, including the digestive and nervous ones. Consuming foods that cause sharp sugar fluctuations, excessively stimulate or depress the nervous system, or create additional strain on digestion, can amplify the body's negative response to stress, driving it into an even deeper "pit."

Instead, during stress, it is recommended to focus on a balanced diet rich in slow-digesting carbohydrates (whole grain products), protein, healthy fats (such as omega-3 fatty acids), fruits, and vegetables that contain B-group vitamins, magnesium, and antioxidants. These components help maintain a stable energy level, normalize the functioning of the nervous system, and improve mood.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.