Blood Sugar Fluctuations Linked to Anxiety and Depression

Fluctuations in blood sugar levels can directly affect our mental state. According to The Conversation, spikes or sudden drops in blood sugar after consuming sugary foods or high-glycemic-index carbohydrates can trigger anxiety and depression.

Nutrition expert Mary Skurbutakos notes that a sharp drop in blood sugar causes a release of adrenaline, which can lead to feelings of anxiety or even aggression. Such fluctuations are typically provoked by foods high in sugar and fast carbohydrates.

The glycemic index of foods plays a crucial role in this process. Foods with a high glycemic index (white bread, sweet pastries) contribute to rapid spikes in blood sugar levels, which can increase the risk of depression and anxiety. Conversely, foods with a low glycemic index promote more stable sugar levels and reduce the risk of such conditions.

Experts recommend adhering to a Mediterranean diet rich in vegetables, whole grains, and healthy fats. This diet has already proven its effectiveness in improving mood. It promotes gradual changes in blood sugar levels, which has a positive effect on emotional well-being.

Doctors also recommend combining carbohydrates with proteins and fats to slow down their absorption and minimize sugar level spikes.

Earlier, scientists proved the benefits of a keto diet for a person's psychological state. It turned out that nutrition based on fats and proteins reduces stress and improves attention. Participants following a ketogenic diet were in a better mood and had lower stress levels than those who did not adhere to this diet. Volunteers on a keto diet had higher rates of psychological well-being, attentiveness, and calmness.

Before that, it was found that the consumption of mature hard cheeses is useful in post-traumatic stress disorder (PTSD). Scientists conducted a series of experiments on laboratory rats: for 14 days, they added hard mature cheeses to the diet of some mice subjected to experimental PTSD, while others were fed as usual. As a result, they concluded that this reduced the anxiety of animals and increased the concentration of dopamine in the hippocampus, which is involved in the formation of long-term memory.