It’s no secret that sugar can wreak havoc on your body when you indulge a little too much. The harmful effects it can have on your physical health are well-studied, which is why researchers talk so much about reducing sugar to lower the risk of having anxiety. Consuming excess added sugar and refined carbohydrates causes several changes in the body, which help explain why a diet high in sugar can lead to chronic, low-grade inflammation and increase anxiety.
The impact sugar has on anxiety is worth taking a look at. For one thing, sugar leads to highs and lows. If your idea of coping with stress involves a pint of ice cream, there’s a good chance you know exactly what a sugar rush is.
While most people can get through a rush and subsequent crash with minimal discomfort, people with an anxiety disorder can actually have a panic attack from eating too much sugar. That’s because consuming a large amount of processed sugar in a short amount of time can trigger feelings of worry and irritability. This happens because after eating too much sugar, your body releases insulin to help absorb the excess glucose in the bloodstream and stabilize blood sugar levels. Although that may sound like a good thing, it doesn’t usually feel good when it happens.
A sugar rush makes your body extra work hard to get back to normal. The emotional roller coaster of ups and downs leaves someone with anxiety feeling nervous, irritable, jittery, and exhausted. For someone who has anxiety, they may deal with these symptoms on a daily basis and don’t need them exacerbated.
If you have anxiety, then you probably already how catastrophic a sugar binge can be. Even if it doesn’t cause anxiety, it certainly can make it worse. The powerful high and subsequent crash from a sugar binge can cause you to feel shaky and tense, as well as cause brain fog.
Part of the reason that sugar is so bad for anxiety is because it weakens your body’s ability to respond to stress. This in turn causes more anxiety.
If you’re consuming sugar daily and you struggle with anxiety, you may have problems stopping. The symptoms of sugar withdrawal have been compared to a panic attack. While someone without an anxiety disorder can quit processed sugar cold turkey, it’s not a good idea for a person with a history of panic attacks.
Sugar withdrawal can have unpleasant side effects, such as anxiety, depression, confusion, and fatigue. Studies show that sugar can be as difficult to quit as drugs and alcohol. This has caused experts to suggest that the withdrawal symptoms from sugar resemble those of certain drugs (DiNicolantonio, 2018). In fact, people who are consuming high amounts of sugar in their diets can experience similar physiological sensations of withdrawal if they suddenly stop consuming sugar. That’s why going cold turkey from sugar may not be the best solution for someone who also has an anxiety disorder. For people with anxiety, the experience of withdrawal can be heightened.
High amounts of refined sugars, particularly high-fructose corn syrup, have been linked to increased inflammation in the body, also associated with anxiety. Sugar can also weaken your body’s ability to respond to stress, making it difficult to deal with the source of stress.
In a New Zealand study, rats that binged on sugar and then fasted displayed significant anxiety. A 2009 replicated these results and rats fed sucrose compared to high-antioxidant honey were more likely to suffer anxiety. The researcher’s takeaway was that dietary changes can minimize anxiety and improve the body’s ability to cope with stress.
Sugar also has implications on gut health. A diet high in added sugars can substantially decrease the amount of good bacteria in your gut which can increase anxiety. This imbalance can cause increased sugar cravings, which can damage your gut still further. Sugar prevents good microbes from colonizing in your gut. Simple sugars like fructose and glucose aren’t just nutrients. They can also halt the production of proteins that foster the growth of beneficial gut microbes. When it comes to sweets, the verdict is in: overindulging can really mess with your body and your mind.
Dr. Randi Fredricks, Ph.D.
Author Bio
Dr. Randi Fredricks is a leading expert in the field of mental health counseling and psychotherapy, with over three decades of experience in both research and practice. She holds a PhD from The Institute of Transpersonal Psychology and has published ground-breaking research on communication, mental health, and complementary and alternative medicine. Dr. Fredricks is a best-selling author of books on the treatment of mental health conditions with complementary and alternative medicine. Her work has been featured in leading academic journals and is recognized worldwide. She currently is actively involved in developing innovative solutions for treating mental health. To learn more about Dr. Fredricks’ work, visit her website: https://drrandifredricks.com
References
Fredricks, Randi. (2008). Healing & wholeness: Complementary and alternative therapies for mental health. Bloomington, IN: Author House.
Fredricks, Randi. (2020). Complementary and Alternative Treatments for Anxiety. Bloomington, IN: Author House.
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DiNicolantonio JJ, O’Keefe JH, Wilson WL. (2018). Sugar addiction: is it real? A narrative review. Br J Sports Med, 52(14), 910-913.
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