The number of words edited in this article is 4 197, and the estimated reading time is 13 minutes.

It's obvious that you're not hungry at all, but you still keep stuffing things into your mouth. The high probability is that you are anxious.

I don't know. Did you find out?

When I am in a good mood, I sleep soundly, study and work with ease, especially busy, especially full, and have a strong purpose.

It's easy for you to eat one meal a day, and sometimes you even forget to eat.

However, modern people inevitably have pressure from family, school, work, finance and interpersonal relationships, and social media has been sending us all kinds of anxiety information.

These external factors may directly lead to anxiety, causing you to eat and can't stop.

In fact, anxiety is not only caused by external factors, but also may be caused by the imbalance of nutrition in the body, because nutrition will affect the psychological and emotional adjustment ability.

In order to relieve anxiety, many people turn sadness into appetite, eat a lot of junk food, such as cakes, bread, desserts and other sweets, and even call it "healing themselves with food".

In fact, this is not worth the loss, because these foods are so bad that they may control you, make you more anxious and even collapse.

Today's dry goods will tell you how to relieve anxiety through healthy diet and nutrition.

Have you ever found that sometimes, whenever you are hungry, you will be very angry, anxious and angry. Hunger turns into anger, probably because your blood sugar is low.

Blood sugar roller coaster causes anxiety

Refined carbon rice flour, sugar and processed food have penetrated into every corner of our lives.

If you eat steamed stuffed buns and fried dough sticks in the morning, you are likely to be hungry at 1 1, but if you don't eat, you are unlikely to be hungry.

Because when you eat these high-carbon water foods with high sugar content, your blood sugar will soar, and then your body will release insulin to lower your blood sugar.

Insulin is very strong, and the pancreas will secrete a lot of insulin, which will lead to excessive blood sugar reduction.

After overcorrection, blood sugar will suddenly drop, resulting in hypoglycemia, leading to dizziness, irritability, sugar addiction, thirst, anxiety, tension and sadness.

Compared with the left side, the blood sugar on the right side soared first, and then suddenly decreased, resulting in hypoglycemia symptoms. This is the blood sugar roller coaster.

Anxiety caused by hypoglycemia is nothing new.

1966, a study published that blood sugar may cause anxiety, which was aimed at patients with reactive or functional hypoglycemia.

When they ate drinks rich in refined carbohydrates and caffeine, the subjects showed symptoms such as anxiety, depression, insomnia, trembling, rapid heartbeat, dizziness and forgetfulness.

However, once they accept a low-sugar, high-protein and decaffeinated diet, their blood sugar levels will stabilize and their anxiety symptoms will be alleviated.

A cohort study of 20 15 shows that high GI diet and high blood sugar may lead to emotional imbalance, which may lead to anxiety.

According to a case study report of 20 16, adding more protein, fat and fiber in the diet can improve the anxiety, attention, energy and blood sugar problems of subjects with generalized anxiety and hypoglycemia.

However, as long as they return to a high-carbon water diet dominated by refined carbohydrates, anxiety will come back.

Intestinal flora imbalance, intestinal brain axis dysfunction

There is a direct communication nerve line between our brain and intestine, which is called "brain-intestine axis" (mainly relying on vagus nerve). Vagus nerve starts from brain stem and then descends into intestine, which stimulates intestinal peristalsis and the production of neurotransmitters such as 5- hydroxytryptamine in intestine.

In addition, another way of communication between the intestine and the brain is through intestinal flora.

In other words, the brain and the intestine can communicate with each other and transmit information, so the intestine is also called our second brain.

When some people feel nervous before giving speeches, exams, dating or other activities, they will feel nausea, stomachache and even diarrhea.

When the function of intestinal flora and intestinal brain axis is destroyed, it may lead to many cognitive dysfunction and emotional disorders, including anxiety, depression, obsessive-compulsive disorder, autism, Parkinson's disease, dementia and Alzheimer's disease.

A study on 20 16 found that intestinal flora has a two-way influence on mood through the brain axis of the intestine, and the destruction of intestinal flora may cause anxiety disorder, lead to various emotional disorders (such as anxiety disorder), and then may destroy intestinal flora.

Many studies have shown that intestinal microbial imbalance and inflammation may cause mental diseases such as anxiety and depression, and probiotics may help to balance intestinal microbial flora and alleviate anxiety symptoms, thus helping to prevent or treat anxiety and depression.

Never underestimate intestinal health, which is an important part of ensuring mental health.

The imbalance of neurotransmitters causes anxiety.

Neurotransmitters, such as γ -aminobutyric acid (GABA), glutamic acid, dopamine, serotonin and norepinephrine, are signals that send information to the whole brain. They are responsible for regulating emotions and various functions of the body.

Glutamate and GABA account for 90% of all nerve transmission in human body, and they are responsible for regulating the potential emotional response that may cause anxiety. A study of 20 10 shows that GABA imbalance may lead to anxiety disorder.

A study of 20 15 shows that the imbalance of glutamate -GABA may cause anxiety, and maintaining balance may help alleviate anxiety.

GABA is the main inhibitory neurotransmitter to help relieve anxiety, which is why doctors prescribe some drugs to increase the level of GABA to relieve anxiety.

However, the effects of these drugs are only temporary, and there may be long-term drug resistance and side effects.

In fact, eating less and nothing can prevent and treat anxiety better than eating anything.

Sugary foods and processed foods

Eating too much sugary food will stimulate pro-inflammatory factors and cause physical and mental health problems when the body can't handle it quickly.

Processed food not only contains high sugar content, but also contains other substances that cause anxiety, such as refined vegetable oil, trans fat, artificial flavor, gluten and various additives.

Therefore, both sugary foods and processed foods may cause anxiety, including excessive staple foods such as rice noodles and grains.

Gluten in coarse grains

Many people think that coarse grains are healthier than white rice. Actually, it's worse than white rice. Grains are not only high in starch (starch is sugar), but also contain gluten.

Gluten is a kind of plant protein existing in the hull of grain, that is, gluten, which is difficult to digest. Many people are allergic to gluten, which may cause health problems such as inflammation and intestinal leakage, and may also cause anxiety.

Some people also find it difficult to digest coarse grains without gluten. Complex carbohydrates such as coarse grains are more likely to cause gastroesophageal reflux (GERD) and intestinal stress syndrome (IBS), which will affect the digestive function of the stomach and cause anxiety.

Artificial sweeteners and seasonings

In order to make food taste better, increase sales, or extend the shelf life, merchants will add something you can't see or see. You will only feel delicious, and you won't feel anything else ~)

The most common are artificial sweeteners such as aspartame and seasonings such as monosodium glutamate and chicken essence.

Most artificial sweeteners (such as aspartame, saccharin and sucralose). ) Low or even no calories have little effect on blood sugar. Theoretically, they seem to have unique advantages in slimming, and they are well received by everyone. Sugar-free drinks and sugar-free foods are becoming more and more popular, and even become the marketing selling points of merchants.

However, excessive intake of artificial sweeteners can lead to digestive problems, brain inflammation and accelerated aging. It has been found that aspartame stimulates neurons and produces excitotoxin harmful to cells. Acesulfame K can cause nausea and emotional problems, as well as stimulate appetite and sugar addiction.

Studies have shown that artificial sweeteners may also change intestinal microflora, cause intestinal inflammation and induce glucose intolerance because of their special ingredients.

And monosodium glutamate is a "silent killer". It is everywhere, but it is harmful. It is harmful to the brain and nervous system, with a long incubation period, and some symptoms may even lurk in the brain for 65,438+00 years.

In addition, we need to pay attention to artificial colors, high fructose corn syrup, guar gum, benzoic acid, trans fats and other food additives, which may cause inflammation, increase the risk of various diseases and cause anxiety.

Refined vegetable oil

Refined vegetable oil, which we have emphasized many times, contains high ω-6 fatty acids in corn oil, soybean oil, safflower oil, cottonseed oil and peanut oil.

Moreover, after repeated high-temperature heating, it is very unstable, and it will produce toxic substances, which will easily promote body inflammation and then cause various health problems including anxiety.

Drinks with too much sugar and caffeine

Coffee and other caffeinated drinks, such as sugary drinks and energy drinks, caffeine is a stimulant and may cause tension and anxiety.

If you have serious anxiety problems, you can reduce your coffee intake appropriately.

Soda and energy drinks also contain a lot of sugar and food additives, which will further cause anxiety.

Anti-inflammatory diet

To relieve anxiety, we should first pay attention to eating less or not eating the six foods mentioned above, including refined sugar, processed vegetable oil, junk food, artificial seasoning, cereal gluten, sugary and caffeinated drinks.

Then there is a nutritious anti-inflammatory diet and some foods that help relieve inflammation:

Herbivores' meat and eggs, low-carbon fruits such as lemons, berries and avocados, deep-sea fish such as salmon, spices such as bone soup, apple vinegar, green tea, turmeric and rosemary, dark green leafy vegetables, fermented vegetables and Kefir yogurt.

Then be sure to eat more healthy and high-quality oils (such as grass-fed butter, olive oil, coconut oil, omega-3 fatty acids, olive oil, etc.). ) reduce pro-inflammatory factors.

Relieve stress and have a good sleep.

If the external environment gives you too much pressure, you can find some effective ways to relieve the pressure, such as meditation, yoga, learning to be grateful, walking, and having fun with friends and relatives.

Or think nothing, just sleep, many people have this feeling, sleep, the mood is much better, a lot of things have figured it out, really, have a good sleep.

Improve intestinal health

First of all, we should reduce the "bad bacteria" in the intestine, eat less refined rice flour sugar, which is a high-carbon water food for feeding bad bacteria, and then eat more foods rich in probiotics and prebiotics to improve the intestinal flora.

Prebiotics are what probiotics eat, mostly dietary fiber, and foods rich in probiotics: spicy cabbage, kimchi, sugar-free yogurt, cheese and miso. ......

Vegetables with prebiotic function: chicory (raw material of inulin), asparagus, onion, garlic and cabbage. ...

Exercise regularly and moderately to make yourself comfortable.

People who like sports are generally not too anxious.

Lack of exercise may cause anxiety and lead to emotional imbalance. Studies have found that regular exercise can reduce the frequency and degree of anxiety and panic.

Be sure to find sports that you like and enjoy. You can choose aerobic exercise such as swimming, hiking, running and cycling, which is very beneficial to cardiovascular health and anxiety relief. It can also be weight training, resistance training, kettle bell practice and other strength training.

It can also be yoga, pilates and other soothing exercises, which are beneficial to the body and mind and can relieve anxiety.

Eat foods rich in magnesium and magnesium supplements.

Magnesium exists in all cells of human body and participates in hundreds of biochemical reactions, including the process of producing energy. It is related to a series of health problems, and magnesium deficiency may cause anxiety.

You can eat some foods rich in magnesium, such as Brazil nuts, salmon, kelp and sugar-free dark chocolate, and you can also eat some special magnesium supplements.

Eat more healthy meat, especially grass-fed beef and mutton.

If you want to have a good brain and not be anxious, you should eat more meat. Fat and protein are very important for relieving anxiety.

Grass-fed beef and mutton is the best food, and so is animal offal. Stick to simple ingredients, use the best ingredients, as long as you add some salt, it will be delicious.

See a psychiatrist

Of course, if anxiety is serious, it is already anxiety, which has seriously affected normal life. It is recommended to see a doctor as soon as possible.

Maybe food and nutrition can't solve your problem. We need more psychological counseling.

Many people say:

I can only be happy if I eat carbohydrates.

Eating snacks and sugar will relieve my anxiety.

In fact, this is the same as taking drugs to make you feel good. These foods will make you happy for a short time, make you dependent for a long time and aggravate your anxiety.

Last year, a study found that eating sugar may have some short-term effects on mood and bring short-term happiness, but in the long run, it has no benefit and may even aggravate your anxiety and depression. The scam related to reading "Fat House Happy Water" was just discovered this month. ...

For most people, the external environment may be the direct trigger of anxiety, but many people can greatly improve their anxiety by changing their diet and eating healthier food.

If you want to use food to relieve anxiety, try to eat less of these foods that make you more anxious and eat more anti-inflammatory foods:

Physical health and mental health interact. If you are in a bad mood, your body is uncomfortable, but if you keep your body well, you will be happy and in a good mood!

In short, eating well, sleeping well, being in a good mood, being grateful (having a healthy body and everything you have) and exercising moderately are the secrets of health, happiness and longevity.