5 Foods and Drinks That Can Exacerbate Anxiety and Depression

REPUBLIKA.CO.ID, JAKARTA — Maybe some of you don’t know that food is related to mental health. Certain foods and drinks can exacerbate anxiety and even bouts of depression.

1. Coffee

For some, too much caffeine can have a negative impact on anxiety. Licensed clinical psychologist, Brittney Jones, says too much caffeine can be bad for people who have a lot of stressors.

“Know that too much caffeine causes an increased cortisol response and can lead to adrenal fatigue, a recipe for stress and constant fatigue, not to mention sleep problems,” Jones said HuffpostFriday (2/6/2023).

Research shows that consuming more than 250 milligrams of caffeine per day (roughly 2.5 cups) can negatively impact anxiety. For people experiencing coffee jitters, Jones says the caffeine from matcha can be a great alternative because it gives many people a feeling of alertness thanks to a compound called L-theanine.

2. Soda diet

Certified psychiatrist and co-founder of SohoMD, Jacques Jospitre Jr., says soda diet has no health benefits. Many diet sodas contain phenylalanine, which is a chemical additive known to mess with the brain’s neurochemistry by stopping the production of serotonin and dopamine, two molecules we need for a good mood. Plus, these drinks have artificial sweeteners like aspartame, which is known to be a neurotoxin and can increase stress hormones like cortisol, as well as increase the amount of free radicals in the brain.

3. Alcohol

Licensed professional counselor and founder of Live Better Therapy Solutions, Danielle Tucci, advises avoiding alcohol for the sake of mental health. Alcohol is a depressant and can cause negative mood states.

“This refers to the period in which your body recovers from a hangover; and the stress hormone, cortisol, increases,” says Tucci.

4. Ultraprocessed foods

A clinical and educational psychologist, Aura De Los Santos, says when she eats certain processed foods (eg pancake mix from the grocery store), it causes spikes in anxiety.

“I have a hard time concentrating, my mood changes, and I don’t feel calm. Bloating is very uncomfortable, and it has a negative impact on mental health me,” said De Los Santos.

Ultraprocessed foods can change the bacteria in the gut. These bacteria interact with the immune system, eventually leading to chronic inflammation. Inflammation can cause bloating, but it can also cause depression.

A licensed clinical professional counselor, Matt Glowiak, says the captions of “healthier options” in the frozen food aisle can lead to signs of depression. These foods usually contribute to inflammation in the gut, where most of the body’s serotonin (a happy neurotransmitter) is produced. When serotonin is disturbed, it has an impact on mental health.

“Eating ‘healthy’ frozen meals has energy in the short term, then I mess up and it’s a combination depression light and anxious. Now, I stay away and choose to prepare whole foods,” said Glowiak.

5. Candy (and sugary foods in general)

A 2015 study published in the American Journal of Clinical Nutrition found that sugary and starchy foods can cause depression. Even so, the consumption of natural sugars (such as those found in fruit) is much different from the type of candy. In fact, one study found that people who snacked on fruit were actually less likely to report symptoms of depression. So while candy and other sources of refined carbohydrates can be detrimental to mental health, not all sources of sugar are.