Thực phẩm cần giảm nếu bạn muốn cải thiện tâm trạng

Your gut has a bigger impact on your mood than you may realize. Scientists refer to your gut as your “second brain,” and it’s for good reason. Your gut is responsible for producing about 90% of your body’s serotonin, a neurotransmitter that helps regulate your mood. 

The foods you consume can improve your mood or may worsen it. If you’re not feeling your best, it could be because your diet is out of balance. Regular foods that you might think are harmless or even healthy can wreak havoc on your gut and lead to moodiness, irritability, anxiety, and fatigue. 

This article identifies the hidden villains in your own kitchen and explains why avoiding them is often the easiest and most natural solution to improve your mood.

8 Foods To Avoid If You Want To Improve Mood 

Start by cutting back on these foods if you want to lift your mood:

1. Sugary Breakfast Cereals

That box of “healthy” cereal in your pantry may be doing your mood more harm than good.  Most breakfast cereals contain added sugars that can cause blood sugar spikes and crashes, potentially leading to irritability or fatigue. 

Một nghiên cứu found that older adults who eat high-glycemic foods had a significantly higher risk of depression. Instead of sugary cereals, try oats or whole grains topped with thực phẩm giàu chất béo lành mạnh such as flax seeds, chia seeds, or walnuts to help regulate mood and support brain health.

2. Sugared or Artificially Sweetened Beverages

MỘT observational study suggests there is a link between sugar-sweetened or artificially sweetened beverages and depression in adults. A cross-sectional analysis of 18,439 U.S. adults (NHANES 2011–2018) found that, after adjusting for numerous demographic and health-related factors, each additional 100 grams per day of dietary sugar was associated with a 28% higher prevalence of trầm cảm. There is also growing evidence that artificial sweeteners have the potential to negatively impact the gut by disrupting the gut microbiota. However, this is not universal and depends on a number of factors and individual gut microbiome characteristics. More extensive, long-term human studies are needed to provide clear guidelines for added sugars and artificial sweeteners.

3. Processed Meats

If you eat deli meats or bacon daily, you may want to cut down. Processed meats often contain excessive sodium, preservatives, and nitrates that can alter your mood.

Research in Molecular Psychiatry found that consuming nitrated dry-cured meat can increase your risk of mania, which can be seen in bipolar disorder. A phân tích tổng hợp of randomized controlled trials suggests it may also cause inflammation in the body, which has been linked to depression in older adults. Instead of choosing processed meats, opt for lean, unprocessed, whole-food protein choices or make your own deli meat. 

4. Deep-Fried Foods

If you frequently eat deep-fried foods such as chicken, fries, or doughnuts, they could be doing more damage than you realize. Fried foods are high in fat and can potentially promote viêm nhiễm due to the AGEs that can form when cooking foods at high temperatures, which may ultimately leave you in a down mood. 

According to research, older adults who ate fried foods more often faced a higher risk of anxiety and depressive behaviors. Fried foods can also impact your heart and brain health by promoting inflammation, thus increasing cholesterol and decreasing circulation. Opt for baked or marinated grilled foods cooked at lower temperatures to keep your mental health and cognitive function in a better state.

5. Refined Carbs

Simple carbohydrates such as white bread, pasta, pastries, and crackers are rapidly digested into glucose and can cause mood fluctuations and decreased cognition. 

These foods are also typically low in fiber, which is necessary for your gut microbiome to produce serotonin. Swapping to whole food options, such as oats, quinoa, beans, or whole grain rice, will help ensure more stable energy levels and mood balance.

6. Alcohol

Even though a glass of wine might make you feel relaxed, alcohol can actually decrease your mood over time, and it is also considered a depressant. It disrupts sleep, depletes nutrients needed for mood balance, and interferes with many medicines. 

Nghiên cứu shows that excessive alcohol intake can increase the risk of depression in older adults. This is because your body metabolizes alcohol more slowly as you age, resulting in its effects being more potent and lingering longer. Reducing alcohol intake or avoiding it altogether can help support your mood, brain health, and heart health. 

7. Energy Drinks

Heavy reliance on energy drinks to get through the day might lead to mood crashes and sleep problems. Energy drinks are loaded with caffeine and sugar, both of which can cause anxiety and sleeplessness.

Một nghiên cứu found a correlation between high caffeine consumption from energy drinks and elevated anxiety and depression. As you get older, your body is more sensitive to stimulants, so their effects can be harsher. Hydrate with water or other low or no-caffeine drinks to keep your energy levels stable without the emotional aftermath. Meeting the ODPHP Physical Activity Guidelines not only boosts energy and improves overall health but also offers a powerful way to reduce the daily risk of anxiety and depression.

8. Cooking Oils High in Omega-6

You may already be aware of this, but diets high in take-out fried foods may disrupt your body’s optimal balance of fats. Diets that are high in omega-6 fatty acids and low in omega-3 fatty acids have been associated with inflammation and mood disorders. 

In fact, scientific reports show that participants with the highest omega-6 to omega-3 ratios had significantly more symptoms of anxiety and depression. Instead of only consuming traditional oils, try varying your oil choices and consider using an alternative like olive oil or avocado oil. These options can help decrease inflammation and are good for your brain. For more recommendations, check out these thực phẩm giàu chất béo lành mạnh that are also good for mood and memory.

Phần kết luận

What you eat on a daily basis can greatly influence your emotional health, especially as you grow older. Eating less processed, sugary, or artificially enhanced foods can help your body and brain function at their best. Some of the foods we discussed in this article might be enticing, but they come with negative consequences if consumed frequently.

Instead, focus on mood-boosting foods such as berries, fatty fish, and leafy greens. Even small, gradual changes in your diet can lead to meaningful improvement in your daily well-being.