{"id":7963,"date":"2023-10-06T19:11:00","date_gmt":"2023-10-06T12:11:00","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=7963"},"modified":"2023-10-06T19:11:00","modified_gmt":"2023-10-06T12:11:00","slug":"the-link-between-inflammatory-foods-and-anxiety","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=7963","title":{"rendered":"The Link Between Inflammatory Foods and Anxiety"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">I<\/span>f you struggle with stress, overwhelm, or anxiety (ahem\u2026 me on the daily), it\u2019s worth remembering that there are some dietary patterns linked to a more balanced emotional state, largely due to the <a href=\"https:\/\/www.wellandgood.com\/gut-brain-connection\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/gut-brain-connection\/\">gut-brain connection<\/a>, or <a href=\"https:\/\/www.wellandgood.com\/gut-bacteria-and-mental-health\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/gut-bacteria-and-mental-health\/\">axis<\/a>. And while a diverse, nutrient-rich, <a href=\"https:\/\/www.wellandgood.com\/gut-health-energy\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/gut-health-energy\/\">gut-friendly diet<\/a> certainly won\u2019t guarantee that you\u2019ll be anxiety-free, it can definitely make a dent on your symptoms and improve your overall well-being for the better.<\/div>\n<p>Ahead, <a href=\"https:\/\/umanaidoomd.com\/#about\" referrerpolicy=\"no-referrer-when-downgrade\" rel=\"nofollow\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/umanaidoomd.com\/#about\">Uma Naidoo, MD<\/a>\u2014a Harvard-trained nutritional psychiatrist, professional chef, nutritional biologist, and author of the forthcoming book <a href=\"https:\/\/www.hachettebookgroup.com\/titles\/uma-naidoo-md\/calm-your-mind-with-food\/9780316502092\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.hachettebookgroup.com\/titles\/uma-naidoo-md\/calm-your-mind-with-food\/9780316502092\/\"><em>Calm Your Mind with Food<\/em><\/a>\u2014shares need-to-know insights on the interplay between inflammation and anxiety. Plus: a few of the <a href=\"https:\/\/www.wellandgood.com\/serotonin-foods\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/serotonin-foods\/\">top anti-inflammatory, mood-boosting foods<\/a> that comprise her yay list and which to consume in moderation.<\/p>\n<div class=\"\">\n<hr\/>\n<div class=\"experts-in-article noskim py-[24px] px-[40px]\">\n<p>Experts In This Article<\/p>\n<ul class=\"!ml-[18px]\">\n<li> <a href=\"https:\/\/umanaidoomd.com\/pages\/home-v2\" rel=\"noopener nofollow\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/umanaidoomd.com\/pages\/home-v2\">Uma Naidoo, MD<\/a>, Harvard-trained nutritional psychiatrist, professional chef, and nutritional biologist <\/li>\n<\/ul><\/div>\n<hr\/><\/div>\n<h2>The link between inflammatory foods and anxiety<\/h2>\n<p>As Dr. Naidoo explains, the gut and brain are intimately connected before we take our first breaths. \u201cThese organs arise from the same cell line in the human embryo,\u201d she shares. It\u2019s no surprise, then, that the food-mood connection\u2014via the gut-brain axis\u2014is robust. Inflammatory foods can wreak havoc in the gut, which can manifest in inflammation in the brain, thus triggering mind and mood imbalances. \u201c<a href=\"https:\/\/www.wellandgood.com\/best-foods-for-gut-inflammation\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/best-foods-for-gut-inflammation\/\">Gut inflammation<\/a> or dysbiosis can cause an increase in symptoms of anxiety. I see this in my clinical work all the time,&#8221; Dr. Naidoo says.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/inflammatory-foods-anxiety\/\" current-title=\"Eating Foods That Decrease Gut Inflammation Is an Effective Way To Boost Your Mood, Says a Nutritional Psychiatrist\u2014Here\u2019s How\" current-image=\"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2023\/09\/Stocksy_txp395bfd203Zn300_Small_5458680-425x285_418x278_true_70.webp\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-04-06\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/inflammatory-foods-anxiety\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/inflammatory-foods-anxiety\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/inflammatory-foods-anxiety\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>Many of the same foods that you likely know you should limit for overall health top the nutritional psychiatrist\u2019s list, but they\u2019re worth recapping.<\/p>\n<h3>Ultra-processed foods<\/h3>\n<p>FWIW, <a href=\"https:\/\/www.wellandgood.com\/what-is-processed-food\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/what-is-processed-food\/\">not *all* processed foods are quote-unquote bad<\/a>. Staples including but not limited to <a href=\"https:\/\/www.wellandgood.com\/nutrient-dense-processed-foods\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/nutrient-dense-processed-foods\/\">canned beans, oats, and Greek yogurt<\/a> can very well be a part of a balanced, anti-inflammatory diet. However, ultra-processed foods that pack additives and artificial ingredients and lack brain-boosting vitamins, minerals, and fiber are a different story. According to Dr. Naidoo, you can typically spot these if they have lengthy ingredient lists (often with unrecognizable and\/or hard-to-pronounce names), long shelf lives, and processed additives such as sugar and saturated and\/or trans fats. Such foods \u201cfeed the bad microbes in the gut for worsened inflammation and, therefore, stress,\u201d she explains.<\/p>\n<p><strong>Tip:<\/strong> Dr. Naidoo suggests opting for whole foods when possible: fresh and frozen fruits, veggies, whole grains, fatty fish, legumes, and the like. \u201cFocus on the produce section, of course, but the center aisles are especially great for budget-friendly items like dried beans, lentils, legumes, canned wild salmon, oysters or mussels, organic beans, and chickpeas,\u201d she notes.<\/p>\n<h3>Added and refined sugars<\/h3>\n<p>Sugar is added to countless food items. You might not even realize it, in part since it can be hidden under the guise of over <em>250<\/em> different names. While you\u2019re bound to be privy to the fact that sugar is in some of your favorite treats like pastries, chocolate, and candy, Dr. Naidoo cautions that the sweet stuff also <a href=\"https:\/\/www.wellandgood.com\/sugary-foods\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/sugary-foods\/\">lurks in less obvious items<\/a> including salad dressing, ketchup, and pasta sauce. \u201cThe hyper palatability of these foods may initially please taste buds, but they ultimately wreak havoc on gut health, exacerbate inflammation, and overwhelm the body with more sugar than it needs\u2014which, all in all, can increase anxiety and [lead to an] uneven mood,\u201d she says.<\/p>\n<p>By the way, artificial sweeteners won\u2019t make for a good dupe. \u201c<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24743309\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24743309\/\">One study<\/a> showed that people who consume artificial sweeteners, mostly via diet drinks, are more depressed than those who don\u2019t consume such beverages,\u201d Dr. Naidoo shares. She also cites <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18604921\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18604921\/\">research<\/a> illustrating how artificial sweeteners have potentially toxic effects by altering brain concentrations of neurotransmitters that help regulate mood.<\/p>\n<p><strong>Tip:<\/strong> Going cold turkey on sweets can seem daunting\u2014not to mention unrealistic. Instead, Dr. Naidoo suggests relying on fruit and other antioxidant-rich snacks to satisfy your sweet tooth, like enjoying a bowl of berries with high-quality dark chocolate.<\/p>\n<blockquote>\n<p>\u201cFocus on the produce section, of course, but the center aisles are especially great for budget-friendly items like dried beans, lentils, legumes, canned wild salmon, oysters or mussels, organic beans, and chickpeas.&#8221; \u2014Uma Naidoo, MD<\/p>\n<\/blockquote>\n<h3>Industrial oils<\/h3>\n<p>Dr. Naidoo is wary of highly processed oils, the bulk of which are byproducts of abundantly grown industrial crops. \u201cThese include corn, soybean, palm oil, and more. Through processing, these oils become incredibly high in inflammatory omega-6 fatty acids, and ultimately devoid of anti-inflammatory omega-3s.\u201d For reference, <a href=\"https:\/\/www.wellandgood.com\/omega-6-fatty-acids\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/omega-6-fatty-acids\/\">omega-6s aren\u2019t \u201cbad\u201d in and of themselves<\/a>. But an excess of them (and an imbalance in relation to omega-3s) \u201ccontribute to an excess of inflammatory molecules throughout the body, especially in the gut and brain,\u201d Dr. Naidoo continues.<\/p>\n<p><strong>Tip:<\/strong> To curb inflammation and anxiety, Dr. Naidoo suggests opting for <a href=\"https:\/\/www.wellandgood.com\/best-cooking-oil-heart-health\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/best-cooking-oil-heart-health\/\">heart-healthy cooking oils<\/a> such as <a href=\"https:\/\/www.wellandgood.com\/anti-inflammatory-cooking-oils\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/anti-inflammatory-cooking-oils\/\">EVOO for the likes of dressings and dips, or avocado oil<\/a> when cooking.<\/p>\n<h2>Finals words on inflammatory foods and anxiety<\/h2>\n<p>Reducing inflammation\u2014especially by way of diet\u2014can make an impact on stress and anxiety. \u201cBy eating to help lower inflammation in our bodies, we decrease the load of &#8216;lifestyle&#8217; stress upon our brains, and therefore our mental health,\u201d says Dr. Naidoo. In time, we can become better equipped to adapt to duress and thus bolster long-term mental health. \u201cIn addition, when gut inflammation is reduced, the function of the neurotransmitter serotonin, which improves mood, and tryptophan, which calms stress, are shown to improve,\u201d she continues. The result? Fewer symptoms of anxiety and depression and a balanced gut, to boot.<\/p>\n<p>All said, it\u2019s not just about restricting what causes or exacerbates inflammation; it\u2019s equally crucial to know what to add to your diet to support your mind and mood with food. Dr. Naidoo advises adding flavorful spices with antioxidant potential to your dishes. Think: turmeric (always with a <a href=\"https:\/\/www.wellandgood.com\/turmeric-with-black-pepper\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/turmeric-with-black-pepper\/\">smidge of black pepper<\/a>), rosemary, saffron, and <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5801825\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5801825\/\">oregano<\/a>. In addition, she advocates for eating a rainbow a day. \u201cThe compounds in produce that give them color are actually powerful plant nutrients, termed phytonutrients, that exhibit a high degree of antioxidant activity,\u201d she explains. However, this tip isn\u2019t only limited to produce on the ROYGBIV spectrum. \u201cFrom the <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16822206\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16822206\/\">allicin<\/a> in white-colored garlic and onions, to the <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7278599\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7278599\/\">anthocyanins<\/a> behind berries\u2019 vivid blues and purples, a diet rich in colorful produce has shown to reduce damage from free radical compounds in the body,\u201d she shares. If you ask me, the calming, anti-inflammatory potential of these foods is enough to elicit an initial sigh of relief <em>and<\/em> make your mouth water.<\/p>\n<div class=\"block-thin post-citations mt-[40px] mb-[30px]\" data-module-init=\"main-2020\/post-citations\" data-module-immediate=\"true\">\n<hr class=\"!border-seafoam-dark mb-[24px]\"\/>\n<div class=\"post-citations-content flex flex-col gap-[24px]\">\n<p>Well+Good articles reference scientific, reliable, recent, robust studies to back up the information we share. You can trust us along your wellness journey.<\/p>\n<div>\n<ol class=\"!ml-[18px] !mt-0\">\n<li>\n              Guo, Xuguang et al. \u201cSweetened beverages, coffee, and tea and depression risk among older US adults.\u201d\u00a0<i>PloS one<\/i>\u00a0vol. 9,4 e94715. 17 Apr. 2014, doi:10.1371\/journal.pone.0094715            <\/li>\n<li>\n              Whitehouse, Christina R et al. \u201cThe potential toxicity of artificial sweeteners.\u201d\u00a0<i>AAOHN journal : official journal of the American Association of Occupational Health Nurses<\/i>\u00a0vol. 56,6 (2008): 251-9; quiz 260-1. doi:10.3928\/08910162-20080601-02            <\/li>\n<li>\n              Tena, Noelia et al. \u201cState of the Art of Anthocyanins: Antioxidant Activity, Sources, Bioavailability, and Therapeutic Effect in Human Health.\u201d\u00a0<i>Antioxidants (Basel, Switzerland)<\/i>\u00a0vol. 9,5 451. 23 May. 2020, doi:10.3390\/antiox9050451            <\/li>\n<li>\n              Chung, Lip Yong. \u201cThe antioxidant properties of garlic compounds: allyl cysteine, alliin, allicin, and allyl disulfide.\u201d\u00a0<i>Journal of medicinal food<\/i>\u00a0vol. 9,2 (2006): 205-13. doi:10.1089\/jmf.2006.9.205            <\/li>\n<li>\n              Han, Xuesheng, and Tory L Parker. \u201cAnti-inflammatory, tissue remodeling, immunomodulatory, and anticancer activities of oregano (<i>Origanum vulgare<\/i>) essential oil in a human skin disease model.\u201d\u00a0<i>Biochimie open<\/i>\u00a0vol. 4 73-77. 3 Mar. 2017, doi:10.1016\/j.biopen.2017.02.005            <\/li>\n<\/ol><\/div>\n<\/p><\/div>\n<hr class=\"!border-seafoam-dark mt-[24px]\"\/>\n  <\/div>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>If you struggle with stress, overwhelm, or anxiety (ahem\u2026 me on the daily), it\u2019s worth remembering that there are some dietary patterns linked to a more balanced emotional state, largely due to the gut-brain connection, or axis. And while a diverse, nutrient-rich, gut-friendly diet certainly won\u2019t guarantee that you\u2019ll be anxiety-free, it can definitely make &hellip;<\/p>\n","protected":false},"author":3,"featured_media":7964,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-7963","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/7963","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=7963"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/7963\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/7964"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7963"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7963"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7963"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}