How to reduce anxiety and depression: Cut these 8 foods and drinks from your diet immediately

Processed food, especially items that are high in trans fats like fried foods (fried chicken, french fries, samosas, and so on) and commercially baked goods can lead to inflammation and oxidative stress in the body, which will enhance its cortisol (stress hormone) levels. As a result, the body finds it tougher to regulate stress effectively.

4. Red meats

According to the National Institute of Health (NIH), consumption of red meat (like beef, mutton, lamb, and pork) can increase blood pressure and is linked with hypertension. This is typically because of a compound called Trimethylamine-NOxide (TMAO) which is produced in the body after consuming red meat. People with high blood pressure tend to be more prone to anxiety and panic attacks.

5. Soy sauce

For many individuals, food rich in gluten can cause anxiety and depression. According to the NIH, gluten intolerance can cause various types of anxiety. To this end, those sensitive to gluten should avoid noodles, baked goods, chips, beer…and any food item made with soya sauce. This is because soya sauce also contains a significant amount of gluten, which, along with causing mental health issues, can also lead you to feel sluggish. As much as you’re craving your favourite bowl of Hakka noodles…resist!

6. Alcohol

We hate to break it to you…but washing down a few (read: many) pints or pegs can be very bad for you, and not just because you might end up drunkenly texting your ex. Excessive consumption can mess with the body’s adrenal function, thereby leading to an imbalance in cortisol production and causing stress, or in some extreme cases, disrupting your body’s fight or flight system. Drinking more than your fill can also affect your sleep patterns, which will further increase your stress levels. If you want to play it safe, experts at Harvard recommend you drink in moderation, which includes sticking to one drink a day (for women) and two drinks a day (for men).

7. High-sugar food

We’re all hit by a sugar craving at one point or another—particularly after a nice dinner—but indulging in food with high sugar (sweets, chocolates, cookies, cupcakes, cream biscuits) can cause rapid spikes in blood sugar levels, and trigger a high production of cortisol to regulate the same. As a result, this spike is followed by a crash, leading you to feel anxious and exhausted.

8. Energy drinks

One can of an energy drink is equal to about two cups (or more) of coffee. These cans contain ridiculous amounts of caffeine, present in ingredients like guarana, as well as a dangerous amount of sugar and artificial sweetener. They have been proven to affect the circadian rhythm, cause anxiety, and disrupt sleep. If you’re someone already battling with anxiety and depression, stay away from any kind of energy drink. Go for a run instead.