If your idea of dealing with stress involves ice cream or a piece of cake, I imagine you know how sugar gives you highs and lows in energy, mood and emotional state.
Although many people may not suffer from these ups and downs, there is another group of people who pay a high price for eating too much sugar. And often, the bill comes later, when the effects of sugar consumption have already done damage.
That's because consuming a large amount of processed sugar or hidden sugar can trigger feelings of worry, irritability and sadness - which can be a double hit if you also deal with depression or anxiety.
Changes in lifestyle, in our relationship with food are one of the keys to overcoming anxiety and diet plays a significant role in a person's lifestyle. That is why many people wonder whether sugar causes anxiety or not and whether cutting sugar has the potential to combat anxiety symptoms.
Sugar and anxiety are connected, with sugar worsening anxiety symptoms, affecting the stability of blood sugar levels. Sugar disrupts the body's natural physiology and one of the consequences is anxiety and even panic attacks.
After eating too much sugar your body needs to release insulin to help absorb excess glucose into the bloodstream and stabilize blood sugar levels.
This does require more of your body to return to normal glucose levels.
This roller coaster of ups and downs can make you feel nervous, irritated, nervous and drained.
If you have anxiety or depression, these symptoms are probably the ones you already deal with daily. Sugar will exacerbate them.
But that is not all. Sugar can also weaken your body's ability to respond to stress, which can trigger your anxiety and prevent you from dealing with the cause of stress.
A study by the National Center for Biotechnology Information, NCBI found that regular and over-consumption of sugar can lead to binge eating and looked at its relationship and anxiety. The study was done on rats and more research is still being done in this line.
UCLA researchers found that a high-fructose diet from sugary items, such as soda, slows down the brain, which can impair memory and learning. The researchers found that genes in the brain can be damaged by fructose. The relationship between sugar and memory is described in another article that you can check here.
This can affect memory and learning and can even lead to Alzheimer's disease, diabetes and heart disease.
But how to deal with anxiety and at the same time try to reduce anxiety and stress.
Considering that the level and reasons for anxiety for all of us are different, there is no perfect formula that can be easily implemented in each of us, but there are actions that, regardless of their reasons, help everyone.
• Identify what causes your anxiety, and write it down on paper. Look at this paper, and write down from 0-10 what weight it has in your life. Set the paper aside, and follow the steps below.
• Identify 3 positive things you have that work well in your life. Practice gratitude by focusing on the good things you have.
• Practice deep breathing several times a day. When you notice that a moment of anxiety is triggering inside you, stop and take a deep breath. Inhale for 05 seconds, hold your breath for 5 seconds and exhale for 5 seconds. Repeat this exercise for 1 minute and as many times as you need.
• Drink more water during the day. Water not only hydrates, but it also energizes us and lessens our cravings for sweets.
• Go back to your first exercise and see if the weight of your anxiety remains the same, or has it changed? How does it feel? Reflect what helped you and keep repeating what works well for you!
In short, by controlling anxiety and reducing sugar consumption, you will be able to reduce your anxiety. You may ask yourself, which comes first. It is up to you to decide where it is easier to start. Controlling sugar or anxiety?