As 14-year-old Tammy scarfs down her fourth Snickers bars to cope with a hard day at school, little does she know that her few minutes of bliss and indulgence could be the cause of something more complex.
Scientists have begun to link depression and anxiety to certain dieting habits. In a study published in the journal Diabetologia, scientists found that when blood glucose levels are raised, the levels of a protein that stimulates the growth of synapses and neurons begin to drop.
By eating sugar, the brain begins to work at a suboptimal level which then over time increases your risk of depression, anxiety, and as well diabetes and dementia.
“I always try to eat healthy just as to feel good inside and maintain a solid immune system, however, I did not know that sugar could be a leading catalyst for depression or anxiety,” said Shelby Young, a senior.
When sugar is consumed, the activity of the hormone BDNF is lowered. Sugar has become the root of chronic inflammation which in return impacts the immune system, the brain, and the body’s other systems which has implicated in depression. According to Psychologytoday, countries who have higher levels of sugar intake coincidentally as well have been shown to have higher rates of depression and anxiety.
One way to counteract the poor consequences of eating sugar, a study in the journal Psychiatry Research found that probiotic foods can be linked to lowering social anxiety.
Probiotics are live bacteria that help promote good health and especially are beneficial to your digestive tract. Patients who ate probiotic-rich foods such as sauerkraut, kefir, pickles, and yogurt were all found to have fewer symptoms of social anxiety than to others who did not consume the probiotic-rich foods.
Angela Grundig a senior, spent a month in rural Costa Rica last summer. Because there was a possibility she had to take antibiotics in order to prevent foreign diseases, she took probiotics as a precautionary measure in order to ensure that the good bacteria in her gut wouldn’t be completely destroyed.
“Thankfully I didn’t end up needing to take antibiotics, however, that being said the probiotics still promoted the good bacteria inside me,” said Grundig.
Lynn Grieger, a registered dietician and nutritionist, encourages everyone to eat complex carbohydrates as they are linked to the production of serotonin, the mood-boosting brain chemical.
Whole grains, vegetables, and fruits are healthy alternatives to eating simple carbohydrates such as white bread, foods with white sugar, or fruit juice concentrate.
“Sophomore year I decided to cut down on the number of plain sugars I ate and it felt quite beneficial to how I felt overall on a day to day basis,” said Young.
Doctor James McIntosh attributes carb cravings to low serotonin activity. Serotonin is a neurotransmitter that carries signals along and between nerves. It is primarily found in the brain and it is thought to be the main cause of overall happiness, regulating cyclic body processes, and constricting smooth muscles.
Foods such as chicken, tuna, and turkey contain tryptophan which is an amino acid that may help produce serotonin. When in need of an energy boost or to clear your mind, opt for protein-heavy foods such as above.
“I try to eat a little bit of meat a night as I feel it gives me a good energy boost, especially after soccer practices and I still have homework to finish,” Grundig said.
Harvard health blog stated that skipping meals also has a huge impact on the worsening of anxiety. By skipping meals, a drop in blood sugar occurs which can cause one to feel jittery, the feeling of “jitteriness” is a leading cause which may worsen underlying anxiety.
“I hate skipping meals, I always end up eating more when I do because my body is craving food and nutrition,” said Young. According to a study conducted at Ohio State University, skipping meals not only can cause abdominal weight gain but as well can develop an insulin resistance in the liver.
By eating a consistent amount of healthy meals that include an array of natural sugars, complex carbs, and probiotics, scientists claim that a healthy metabolism will be established and as well stable mental health.
“It’s not always easy to eat healthy, but the payoffs are definitely better when you do,” Kevin McGee, a senior, said.