Tip of the Month - August 2024
Feeding Your Anxiety - How Sugar Affects Mental Health
“I feel down – I’ll treat myself to sweets!” Sugar intake can impact mental health. A few food swaps can make all the difference. It’s no secret that sugar can cause issues if indulging in a little too much of the sweet stuff. Still, most of us are overeating sugar. The harmful effects it can have on physical health are well studied, which is the reason experts talk so much about reducing sugar intake to lower the risk of these effects, like chronic disease. While ditching the sweet stuff can result in a physically healthier “You,” the effect sugar has on our mental health is worth considering.
Sugar and Mood
We hear of the term “sugar rush” and have maybe even turned to a doughnut, cola, or soda for an extra boost during a long day. Yet, sugar may not be such a cheerful pick-me-up after all. Recent research indicates that sugary treats have no positive effect on mood and may have the opposite effect over time.
It Can Weaken the Ability to Deal with Stress
Lots of people turn to sugary sweets when feeling anxious. That’s because sugary foods can weaken the body’s ability to respond to stress. Sugar can help you feel less frazzled by suppressing the brain's hypothalamic pituitary adrenal (HPA) axis, which controls the stress response. Researchers at the University of California, Davis found that sugar inhibited stress-induced cortisol secretion in healthy female participants, minimizing feelings of anxiety and tension. Cortisol is known as the stress hormone. Yet, the temporary relief sweets provide may create more reliance on sugar and raise the risk of obesity and its related diseases.
Sugar Can Increase the Risk of Developing Depression
It’s difficult to avoid reaching for comfort foods, especially after a stressful day. But the cycle of consuming sugar to manage emotions may only make the feelings of sadness, fatigue, or hopelessness worse. Multiple studies have found a link between diets high in sugar and depression. Overconsumption of sugar can increase inflammation, alter the gut microbiome, and disrupt other physiological processes. It’s thought that these changes contribute to the development of depression.
Withdrawing From Sweets Can Feel Like A Panic Attack
The notion of “sugar addiction” is a controversial topic. Not all experts agree that it’s truly possible to be addicted to sugar. Quitting processed sugar might be more complex than you think. Withdrawing from sugar can cause side effects, such as:
Anxiety
Irritability
Confusion
Fatigue
This has led experts to look at how the withdrawal symptoms from sugar can resemble those of specific addictive substances. People who consume high amounts of sugar in their diets can similarly experience the physiological sensation of withdrawal if they suddenly stop consuming sugar. Suddenly, stopping sugar intake can mimic withdrawal and feel like a panic attack.
Sugar Zaps Brain Power
Emerging research has found that diets high in sugar can impair the ability to think, even in the absence of extreme weight gain or excessive energy intake. A 2015 study found that consuming high sugar-sweetened beverages impaired neurocognitive functions like decision-making and memory. Granted, the research was done on rats. However, a more recent study found that healthy volunteers in their 20s scored worse on memory tests and had difficulty with appetite control after just seven days of eating a diet high in saturated fat and added sugars.
While more studies are necessary to establish a more explicit link between sugar and cognition, it’s worth noting that diet can affect brain health.
Food To Eat Replacing Sugar
Just because ditching or limiting processed sugar doesn’t mean denying oneself the pleasure of sweet-tasting food. Consult a doctor, an expert on nutrition and mood, and /or a sports nutritionist.
Here are a few low or no-sugar options:
Berries
Greek Yogurt
Nuts
Avocado
Dark Chocolate
Cinnamon
Chia Seeds
Sweet Potatoes chips
References:
The current version, written on August 8, 2024, by Sara Lindberg, Edited by Christina Snyder: Healthline/Anxiety and Depression “Your anxiety loves sugar – Eat These 3 Things Instead,” from https://www.healthline.com/health/mental-health/how-sugar-harms-mental-health