Caffeine and sugar are two of the most commonly consumed substances in the world. about 80% American adults consume caffeine daily.Most importantly, the average American adult spends 17 teaspoons added sugar Daily.
Most of us, at one point or another, consume too much caffeine or sugar and experience anxiety-like symptoms such as jitters, increased heart rate, or excess energy. Because of these side effects, you may wonder if caffeine and sugar can cause anxiety.
The short answer is: no — caffeine and sugar won’t cause you anxiety. This is supported by the fact that: About 19% of U.S. adults Suffering from anxiety disorders in the past year. That’s no doubt a large percentage, but it would be much higher if caffeine and sugar directly contributed to anxiety.
Having said that, there is a caveat.high doses of caffeine or sugar were able induce transient anxiety-like symptoms or Worse existing anxiety symptoms. Let’s break that connection.
Caffeine and Anxiety
Caffeine is a natural stimulant found in various plants. It works by stimulating the brain and central nervous system to help you stay alert and prevent fatigue.
The most famous and popular source of caffeine is coffee. According to recent reports, 66% of Americans Drink coffee every day. That’s more than any other drink, including tap water! An 8-ounce cup of brewed coffee contains about 95 mg of caffeine.
other sources Caffeine includes:
- black tea: 47 mg of caffeine per 8-ounce cup
- green tea: 28 mg of caffeine per 8-ounce cup
- soda: 40-55 mg of caffeine per 12-ounce can
- Chocolate (Cocoa): 24 mg per ounce of dark chocolate (milk chocolate contains a quarter of that)
- energy drink: 170 mg of caffeine per 16-ounce can
- Supplements: Each tablet contains approximately 200 mg of caffeine supplement
Consume up to 400 mg of caffeine per day (about four cups of coffee) was not associated with adverse side effects in healthy adults.In fact, moderate consumption of caffeine associated with positive interestsincluding fewer depressive symptoms and fewer cognitive errors.
However, when you start consuming more than 400 mg of caffeine per day, you open the door Mimic anxiety symptomsInclude:
- nervous
- restless
- Insomnia
- fast heart rate
- Gastrointestinal problems
- nausea
- Heartbeat
- muscle tremor
- frequent urination
- irritability
- Headache
Additionally, research has shown that those with preexisting anxiety disorders more prone to anxiety symptomssuch as panic attacks, when they consume too much caffeine.
The good news is that these uncomfortable side effects caused by caffeine should go away when you return your caffeine intake to moderate levels.
sugar and anxiety
As mentioned earlier, the average American consumes a lot of added sugar (about 17 teaspoons) per day.That’s more than double American Heart Association recommended amount– Not more than 9 teaspoons (36 grams) for men and 6 teaspoons (24 grams) for women.
To be clear, when we talk about sugar, we’re not talking about the sugar that occurs naturally in healthy foods like fruits, vegetables, and whole grains. Instead, we’re talking about refined sugars added to food.
Let’s take a look at some common high-sugar foods and their approximate sugar content (4 grams of sugar = 1 teaspoon of sugar):
- chocolate bar: 30 g
- A 12-ounce can of soda: 30-50 g
- One 12-ounce sports drink: 20 g
- 8 ounce glass of apple juice: 24 g
- One 16-ounce energy drink: 54 g
- 2 tablespoons BBQ sauce: 9 g
- 2 tablespoons tomato paste: 8 g
- 1 cup chocolate milk: 12 grams
- ½ cup ice cream: 14 grams
- Great coffee drinks: 45+ grams
- A jelly doughnut: 18 grams
- 1 cup canned baked beans: 20 grams
- 16 oz premade smoothie: 50+ grams
While the occasional sweet treat won’t hurt you, research finds link between high-sugar and high-sugar diets poor mental health—Not to mention diabetes.
The problem with sugar is that it can directly affect mood by causing blood sugar to rise and fall. When you eat something sugary, you feel a burst of energy as the body absorbs these simple carbohydrates quickly.
Your body then quickly burns these carbohydrates for fuel, causing you to experience a crash when your blood sugar levels plummet. This rapid spike and dip can make you jittery and jittery, and can even mimic a panic attack.
While anyone is prone to sugar-induced symptoms, those with pre-existing anxiety disorders More likely to experience symptoms due to high sugar intake. This is because people with anxiety disorders more sensitive central nervous system And are more susceptible to inputs of various stimuli, such as loud noises, caffeine, and sugar.
As with caffeine, the upside is that any worsening of your anxiety symptoms (or developing anxiety-like symptoms) is likely to go away when you control your sugar intake.
How to Reduce Anxiety Without Eliminating Caffeine and Sugar
If you’re reading this and think all the joy is gone – don’t worry. You don’t have to completely cut out your beloved vanilla lattes and chocolate chip cookies to avoid a spike in anxiety.
Here are our top tips for reducing the incidence of anxiety symptoms caused by caffeine and sugar and managing anxiety in general:
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Put pen on paper and write down your thoughts and feelings Proven to be very effective in reducing stress and anxiety.
Start by pulling out a blank sheet of paper and a pen, then set a timer for 20 minutes. Write down whatever comes to your mind – no judgment, editing or censorship. whatever!
It can also help record your anxiety symptoms in a journal. Write down when your anxiety peaked and what you were doing before that moment (e.g., drinking an energy drink). When you see the symptoms listed on the paper, you can better identify what may be triggering your anxiety symptoms and make changes.
Moderate intake of caffeine and sugar
Most people experience caffeine and sugar side effects only when they consume too much. To reduce the risk of adverse symptoms, Consume no more than 400 mg of caffeine per day (about four cups of coffee). Some people may be more sensitive to the effects of caffeine, so if you notice that caffeine intake is causing anxiety, reduce it until there are no uncomfortable symptoms.
Also, if you find that your anxiety is worse at certain times of the day, avoid caffeine during those times.
As for sugar, try to limit added sugars. Focus on unrefined whole foods, including fruits, vegetables, whole grains, legumes, lean animal protein, nuts and seeds. As with any major change, be sure to consult a healthcare practitioner before making any changes to your diet.
Some helpful tips for reducing or eliminating added sugars include:
- Choose fresh or frozen fruit: Consume whole fruit instead of juice.
- Use fruit as a topper: Top oatmeal and muesli with fresh fruit instead of sugar.
- Reduce service: When baking, use a sugar mixture to cut the sugar in half, e.g. Splenda Sugar Blend. You probably won’t notice the difference!
- With fiber and fat: If (when) you eat foods high in sugar, pair them with foods high in fiber and healthy fats. This will slow down the absorption of sugar into the blood, preventing blood sugar spikes.
take a holistic approach
While changing one’s diet is an important part of fighting anxiety, truly managing your symptoms requires a holistic approach. It’s important to consider getting enough exercise, getting enough sleep, and making time to relax and do things you love.
Everyone experiences anxiety differently and has different triggers, so adjust what you need to relax. When you take care of yourself at every level, your body and mind feel safe enough to let go, relax, and enjoy the moment.
Written by Katie Koschalk, health and wellness writer, certified holistic nutritionist, and certified personal trainer in California.
