It often comes to our mind when eating how it affects our hearts, environment, and fitness, but we rarely think about its effect on our brains, mood, and energy levels, especially since both the gut and the brain are in constant two-way communication, and the health of one directly affects the health of the other.
For example, when inflammation occurs in the gut, the energy of the brain and the body decreases; due to the occurrence of low-grade inflammation disrupts the metabolism in the chemical pathway that produces energy, and the result is not only a decrease in energy; but also an increase in free radicals and damage to brain tissue.
Foods that can cause anxiety and fatigue
Understanding the types of foods that contribute to chronic enteritis and the brain is a powerful step in managing mood and energy levels.
Here are 5 foods that cause you fatigue and stress:
1. Processed foods:
The consumption of unhealthy processed foods, such as baked goods and soda, as well as foods full of refined sugars, often added in the form of high-fructose corn syrup, leads to flooding the brain with too much glucose, which in turn, in addition to high sugar content, can lead to inflammation in the brain, and may eventually cause depression and fatigue.
So instead of buying processed foods, buy Whole Foods that are rich in nutrients, such as fresh vegetables and clean proteins, such as organic grass-fed beef and wild fish, or sustainably caught fish.
2. Industrial seed oils:
The manufacture of natural food has led to the development of inexpensive and abundantly processed oils, these oils were created from by-products of abundant crops, they include corn, grape seed, sunflower, soybean, and palm oils.
Due to the large processing to which these oils are exposed; they have a high content of inflammatory omega-6 fatty acids and omega-3 free anti-inflammatory, which contributes to promoting brain health; Studies have shown that people who eat foods high in omega-6 fatty acids are more prone to depression compared to those who consume foods high in omega-3; so choose anti-inflammatory alternatives when cooking, such as: extra virgin olive oil or avocado oil.
3. Added and refined sugars:
It is normal to have sugar as a common ingredient in confectionery pastries or packaged cereals, but it is also found in foods, such as ketchup, salad dressing, and delicious things, such as french fries; refined sugars constantly exacerbate inflammation and flood the body with large amounts of sugar more than it needs; which may lead to increased anxiety, stress, and unstable mood levels; the less we eat sugar over time, the desire to eat it will decrease; due to its addictive effect, and to reduce its dependence on sugar, choose Whole Foods not made from added sugars.
4. Fried foods:
Fish, chips, fried chicken, and other fried foods taste delicious and cannot be resisted, but it is useful to reduce the number of fried foods you eat; a study was conducted on 715 factory workers and measured their levels of depression, resilience and consumption of fried foods, the researchers found that people who ate more fried foods were more depressed in the course of their lives.
Fried foods are likely to negatively affect mood because they are usually fried with unhealthy fats, and the conversation about fats in the diet has changed in recent years; nutritionists now distinguish between “unhealthy fats” (i.e. margarine, hydrogenated oils), which are known to cause cardiovascular disease and other problems, and”healthy fats” (such as avocado and olive oil) that improve safety and well-being.
5. Artificial sweeteners:
Sugar substitutes are increasingly common in foods that are claimed to be “healthy” by their manufacturers because they help you reduce calories, and this is undoubtedly worrying because science suggests that most artificial sweeteners contribute to depression.
One study has shown that people who consume artificial sweeteners often through diet drinks are more prone to depression than those who do not drink them, and worse, according to numerous studies, artificial sweeteners can be toxic to the brain, change the concentrations of mood regulation and neurotransmitters, and to reduce the consumption of artificial sweeteners, put natural sweeteners, such as honey or agave nectar in your drinks.
Foods that fight fatigue:
Here are some foods, vitamins, and nutrients that keep you healthy and your brain healthy:
It is found in yogurt, sauerkraut, kefir, kimchi, kombucha, and some types of cheese.
It is found in beans, oats, bananas, raspberries, garlic, onions, dandelion greens, asparagus, artichokes, and leeks.
3. Carbohydrates with a low content of sugars:
Found in brown rice, quinoa, shredded oatmeal, and chia seeds.
4. Foods with an average content of sugars:
Honey, orange juice, whole grain bread.
5. Healthy fats:
Monounsaturated fats, such as olive oil, nuts, nut butter, and avocado.
6. Omega-3 fatty acids:
It is found in fish, especially fatty fish, such as salmon, mackerel, tuna, herring, and sardines.
A, C, B6, B1, B12, B9.
8. Minerals and micronutrients:
Iron, magnesium, potassium, zinc, selenium
Saffron and turmeric.
Thyme, lavender, red passionflower and chamomile.
Do not forget that changing your diet alone will not completely help you prevent or cure depression and anxiety, however, changing your eating habits can lead to positive effects that make you feel energized and rejuvenated.