We all love a sweet treat once in a while, but could too many of those delicious sugary bites be driving your feelings of anxiety, depression, and mood swings? What if I told you that sugar may have the most significant effect on your mood - more than anything else you eat?
A growing body of evidence suggests that good nutrition plays a significant role in promoting mental vitality and decreasing depression, anxiety, and mood.
In her book, Nutrition Essentials for Mental Health, Dr. Leslie Korn, a mental health nutrition specialist suggests that our body is like a car that needs the right fuel for both our mental and physical health to flourish.
Sugar and Mood
So how does sugar affect our mood? Our brain needs a constant supply of energy to trigger hormones that control our emotions. In addition to that, when we eat a lot of refined sugar our blood sugar tends to spike and then plummet. This interrupts that energy supply which can lead to mood swings.
Maybe you’ve noticed this after enjoying one of your favorite sugary treats. You feel great initially, but an hour or so later you just want to lie down and do nothing.
After eating carbohydrates insulin is released to help your body use all that sugar. We may feel fine for about an hour; then, our blood sugar comes crashing down. This is called hypoglycemia. When blood sugar crashes, we may feel moody, irritable, nervous, panicky, weak, shaky, and anxious. Then we start to crave sweets, and the cycle begins again.
These hypoglycemia symptoms may be mistaken for bipolar symptoms, panic attacks, anxiety, and depression. Some research has suggested that people whose diets are rich in refined carbohydrates, including pasta, white bread, sugar-sweetened beverages, and pastries have an increased risk for depression and anxiety.
One way to minimize hypoglycemia is by including protein and some healthy fats in your meals and snacks. Both take longer to be broken down into sugar and used for energy. So, rather than experiencing a quick high and rapid fall, your blood sugar will remain steady, giving your brain a constant supply of energy.
Another way sugar intake may impact our mood is through inflammation. A diet high in sugar has been shown to increase inflammation. This robs us of critical vitamins and minerals (such as magnesium and B vitamins) which are necessary for our brain to function properly. It also triggers oxidative stress which can damage our brain cells.
When we fuel our body with the proper nutrients, we nourish our brain.
A diet like the Mediterranean diet which is rich in fruits, vegetables, whole grains, and seafood and low in refined sugar has been shown to reduce inflammation and has been linked to lower rates of depression. The nutrients in these foods supply the brain with energy, keep our blood sugar stable, and assist in the communication system that helps balance our moods and emotions.
3 Strategies to Stabilize Your Mood
If you notice you have a lot of mood swings and wonder if what you are eating could be the culprit, try these 3 tips to see if you notice any trends and if making a few small changes helps your mood become more stable.
- Start by keeping a log of when you are experiencing mood swings or anxiety in a diary and see if you notice any trends.
- Add small amounts of protein or healthy fats to your snacks and meals. Try some nut butter with apple slices for a mid-morning or afternoon snack. This will help keep your blood sugar steady.
- Avoid skipping meals. While intermittent fasting may have many health benefits, some people may need to eat in shorter intervals to stabilize their mood and calm anxiety.
Register for my free 5-DAY SUGAR DETOX CHALLENGE that will teach you how to beat sugar cravings, prepare delicious sugar-free recipes, and re-energize your life!
Disclaimer: This information is being provided to you for educational and informational purposes only. It is being provided to you to educate you about wellness and as a self-help tool for your own use. It is not medical or psychological advice. Please do not stop psychiatric medications or any current medications abruptly as this may cause serious physical and emotional reactions. If your goal is to wean off psychiatric medications, please see your healthcare provider for further guidance.
