You’ve probably heard the expression, “you are what you eat,” but what exactly does that mean? Put simply, food is fuel, and the kinds of foods and drinks you consume determine the types of nutrients in your system and impact how well your mind and body are able to function.
Avoid: Sugary drinks and excessive amounts of caffeine. Sugary drinks have empty calories and damage tooth enamel. Caffeine should also be avoided in excess, as it can trigger panic attacks in people who have anxiety disorders.
Try to: Drink at least 8 glasses of water a day (about 2 liters) to prevent dehydration. Studies show that even mild dehydration can cause fatigue, difficulty concentrating, and mood changes, in addition to physical effects like thirst, decreased or dark urine, dry skin, headache, dizziness and/or constipation. Limit caffeine if you have an anxiety disorder. If you feel like you need some caffeine, try tea. Tea has lower amounts of caffeine than coffee and has lots of antioxidants-chemicals found in plants that protect body tissues and prevent cell damage.
Avoid: Skipping breakfast. Breakfast is needed to fuel your body (including your brain) after going without food during sleep and also jump starts your metabolism for the day. Skipping meals leads to fatigue and feelings of “brain fog.”
Try to: Incorporate a healthy breakfast into your routine. If you’re tight on time in the mornings, grab a whole grain granola bar, yogurt and a piece of fruit to get you off to a good start.
Lunch and Dinner
Avoid: High-fat dairy, and fried, refined and sugary foods, which have little nutritional value. In addition to contributing to weight gain, and conditions like diabetes, research shows that a diet that consists primarily of these kinds of foods significantly increases risk of depression.
Try to: Eat a diet that relies on fruits, vegetables, nuts, whole grains, fish and unsaturated fats (like olive oil). People who follow this kind of diet are up to 30% less likely to develop depression than people who eat lots of meat and dairy products.
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