ANXIETY AND SUGAR
“YES, Your anxiety loves sugar but you should be eating this instead”
Get anxious and stressed and the normal response is to crave the sweet stuff. Although sugar doesn’t actually create anxiety it will does make it so much worse.
Nutritionist Zoe Bingley-Pullin says reaching for sugar when you’re strung-out not only increases the risk of developing depression but it zaps your brain power too, so everything feels that much harder to cope with.
And while withdrawing from sugar can feel like a panic attack, she says there are plenty of foods that not only naturally reduce stress and anxiety but also help you to lose weight, bonus!
5 foods that fight anxiety
Leafy greens such as kale and spinach are sources of magnesium, which help make neurotransmitters - feel-good chemicals such as serotonin and dopamine.
2. Legumes including chickpeas, black beans, lentils contain a good source of fibre which helps to stabilise blood sugar levels and provides fuel to the bacteria in our gut. The health of our microbiota can impact our mental health.
3. Mushrooms are a good source of B-vitamins which help maintain a healthy nervous system.
4. Fatty fish (eg salmon) and hemp/chia seeds are good sources of omega-3 essential fats which our body can’t produce on its own. Healthy fats are critical for the proper functioning of the chemical messengers in our brain controlling mood and emotions, which makes sense considering the brain is nearly 60% fat!
5. Eggs – a good source of protein and play a critical role in production of neurotransmitters too.
5 Foods that trigger anxiety and what to swap for
Caffeine. Instead choose: a caffeine-free tea such as rooibos, golden milk made from turmeric or green tea as it contains l-theanine, which has a calming effect on the nervous system.
MSG (Monosodium glutamate), a common food additive and flavour enhancer. Instead choose: to flavour food with fresh herbs, spices and good quality sea salt and instead of processed snacks try yoghurt with berries or vegetables with dip.
Soft drinks and lollies. Instead choose: kombucha or sparkling water with a squeeze of fresh lime and replace lollies with fruit.
Refined carbs. Instead choose: wholegrain varieties such as quinoa, brown rice, buckwheat pasta, soba noodles or soy and linseed bread.
5. Alcohol. Instead choose: to experiment with mocktails and use sparkling coconut water or kombucha as the base then add in some fresh fruit and mint leaves.
Zoe’s top tips to stay on track:
Keep a 7-day food diary: make sure to note down not just food but also energy levels, mood and appetite to see where your diet may be lacking during the day.
2. Eat a serve of lean protein at each meal: so you don’t feel hungry soon after eating. Sources of protein include meat, fish, legumes, eggs, dairy, tofu, nuts and seeds.
3. Eat regularly: to prevent dips in blood sugar.
4. Boost fibre intake: women need at least 25g/day and men 30g/day, but so few of us actually reach these targets. Starting your day with a fibre-rich porridge, adding legumes/lentils to meals, snacking on fresh fruit and vegetables and aiming for at least ½ plate vegetables/salad at meals.
5. Add healthy fats to meals: similar to protein, they help make us feel more satisfied at meal times. Healthy options, to add to meals, include avocado, extra virgin olive oil, nuts/seeds and tahini paste.
6. Keep healthy alternatives on hand: this is really important. Good options include dark chocolate and a cup of peppermint tea instead of a block of milk chocolate, apple with macadamia nut butter and a sprinkle or vanilla powder or a smoothie using banana and cinnamon!
7. Call in the professionals: it can be hard initially to change your eating habits especially when it comes to sugar, which is why I created a 4 Week Body Reset Program to reset old habits for healthy new ones. Anxiety and sugar are two key topics included in the program because we are aware many people are struggling with both anxiety and/or sugar cravings, or turn to sugar when stressed.
