Feeling angry, but don’t know why? Having trouble sleeping? It may surprise you to know that what you’re eating and drinking could be part of the cause.
Nutrition experts have long proven the correlation between nutrient deficiencies and poor mental health, but the effect of different foods and drinks on emotions has only recently gotten more attention.
Different foods trigger the release of different hormones in your body, which has a direct effect on your moods.
Here are some foods that could be causing you to act in an irrational way you don’t recognize:
Food Dyes
Food dyes are widely used in beverages, pastries, fast foods, and ready-to-eat meals. The effect of food dyes on mental health was well documented by the British Foods Standard Agency in 2007.
The agency found a correlation between food dye intake and incidences of ADHD, low IQ, and attention deficit in children.
According to a study published in Neurotherapeutics, food dyes like Yellow #5, and Red #40 are made of petrochemicals (chemical products derived from petroleum and natural gas), which trigger the release of hormones linked to aggression and hyperactivity.
Monosodium Glutamate (MSG)
Monosodium glutamate is a widely-used flavoring agent that is popular for its inexpensive price and pleasant taste. It is commonly used in fast foods to give a delicious salty flavor. Unfortunately, MSG is an excitotoxin, which means that its intake can lead to increased activity in parts of the brain responsible for mood and self-regulation.
Aspartame
Aspartame is an artificial sweetener commonly used in drinks that are labeled “sugar-free”. It can be found in diet sodas, chewing gum, and tabletop sweeteners. This sweetener has been linked to sugar addiction and anxiety. Moreover, it blocks the production of serotonin and melatonin, hormones that induce happy, relaxed feelings and sleep, which can lead to insomnia and irritable moods.
From a 2017 scientific study:
“Altered neurotransmitter regulation can result in neurobehavioral disturbances. Some researchers have reported substantial increases in phenylalanine and aspartic acid, and subsequently reduced dopamine and serotonin production, following aspartame ingestion (Humphries et al., 2008; Rycerz & Jaworska-Adamu, 2013), which suggests aspartame metabolites may be responsible for neurobehavioral changes (Ekong, 2009).”
Sugar
Sugar is found in almost all types of foods that are commercially available. Artificial sugars represent a higher health risk than natural sugar as they are several times sweeter, which increases the risk of sugar addiction.
However, cane sugar can cause irrational behavior, as well. It has been shown to inhibit the development of neurons and synapses in the brain, making it operate at a lower level.
High levels of sugar in the blood can trigger a blood sugar spike, which is often followed by a crash. This causes the brain to yearn for more, which can lead to anxiety.
From Psychology Today:
“Sugar suppresses activity of a hormone called BDNF that is low in individuals with depression and schizophrenia.”
Hydrogenated Oils
Hydrogenated oils are widely used in deep frying, especially in the fast food industry. Popular foods such as French fries, deep-fried chicken, and onion rings contain high levels of hydrogenated oils. These oils inhibit proper blood flow to the brain, depriving it of oxygen, which can put a person in a depressive state.
From Psychology Today:
“Our brains rely on natural fats to create and maintain cell membranes and carry fat-soluble vitamins A, D, E and K. But trans fats can cause cellular destruction, wreak havoc on hormone production, adversely affect memory and increase inflammation in the brain. Inflammation in the brain can inhibit the body’s production of Omega 3 fatty acids. Omega 3’s are essential to brain function.”
Gluten
This is the component that makes wheat and related grains like rye feel sticky. It is a protein that has been linked to digestive problems and other ailments. The most dangerous form of gluten intolerance is the autoimmune condition known as celiac disease.
Gluten has been shown to bind to the same receptors in your brain that are responsible for opiate addiction. This is what leads to cravings for pastries and other wheat products, which can make a person anxious if they are unable to get them.
The terrible irony is, the more intolerant you are to a food, the more likely you are to crave it!
Mental health research done on celiac sufferers revealed that a higher incidence of depression occurs in this group of people. This is also seen in people with gliadin antibodies (gliadin is one of the three categories of proteins in gluten). Intake of gluten has been shown to trigger depression in people with celiac disease.
Sodium
Sodium chloride is also known as common salt. Moderate intake of natural sea salt or Himalayan salt is encouraged, but high levels can be dangerous. Popular fast foods often contain high levels of salt. Salt is an anti-diuretic, meaning it encourages water retention in your body. When this happens, you may feel bloated, fatigued, and irritable.
A recent study published in Nature Neuroscience found that mice fed a diet very high in salt showed signs of declining mental performance and cognitive impairment due to their brains being starved of blood.
Caffeine
Caffeine, the active ingredient in coffee and energy drinks, encourages the release of adrenaline. This is the hormone that makes one energetic and aggressive. When the adrenaline effect is gone, you are left feeling fatigued, irritated, and in need of another caffeine “fix”.
This can cause you to become irritable, snappy, or even depressed.
Also, caffeine is a known sleep disruptor, and we all know how irritable we can feel if we don’t get a good night’s sleep!
BPA
Bisphenol-A is a common plastic compound used in making food and drinks containers. This compound can leach into the food and find its way into your digestive system.
BPA interferes with the neurotransmitters in the section of the brain that handles stressful situations. This can make a person with such an interference susceptible to anxiety, which can cause irrational behavior.
Furthermore, this compound has been associated with the development of cancer and other serious ailments.
Casein
This is a protein found in milk, yogurt, cheese, butter, and other dairy products. The larger bulk of milk is produced by Holstein cows, which contains a type of casein called A1 beta-casein.
This protein releases a compound called casomorphin, which stimulates opiate compounds. This means that regular intake of dairy products induces cravings, which can make you anxious when those cravings are not fulfilled.
Moreover, according to a study published in Nutrition Journal, the consumption of milk containing the A1 ß-casein has measurable negative effects on neural function.
Irrational behavior, sudden anger, paranoia, and psychosis are not symptoms to be taken lightly. If you’re experiencing them, you should talk to a therapist right away as these symptoms could be a sign of a serious mental health condition.
However, as you’ve seen, there are foods and additives that can trigger irrational behavior, and eliminating them from your diet may help significantly reduce your symptoms, so you’ll feel calmer, healthier, and more in control of your emotions.
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