10 foods to avoid if you have anxiety

Below is a list of the top 10 foods that I personally avoid in the management of my anxiety, review journal

1. Caffeine

A known stimulant and psychoactive drug, caffeine has long had a reputation for triggering the body's fight-or-flight response. Very similar to the symptoms associated with anxiety, caffeine can also make its users feel nervous, nauseous, light headed, jittery and yes, even anxious. If you're suffering through anxiety, I recommend reconsidering that morning cup of coffee and instead opt for an herbal tea or a green juice.

2. Artificial and refined sugars

This is one that seems hard to ignore simply due to the fact that sugar hides in everything! Studies have shown that although sugar does not cause anxiety, it does create changes in your body that can exacerbate anxiety symptoms and impairs the body's ability to effectively cope with stress.

A sugar crash is similar to a caffeine crash, and can also cause mood changes, heart palpitations, difficulty concentrating and fatigue— all of which can be interpreted as the beginning stages of an anxiety or panic attack. 

3. Gluten

Gluten is a protein found in wheat, barley and rye products. For many anxiety sufferers, gluten can also be a huge trigger for anxiety symptoms. Research has now confirmed that people with Celiac disease and gluten intolerances (like myself) are at higher risk for anxiety, depression and mood disorders. Talk to your doctor about getting tested for Celiac or a gluten intolerance. Cutting out gluten could be the difference between living with anxiety and managing it for the better.

4. Processed foods

Generally, processed foods are high in the previous two items mentioned on this list, as well as a bunch of additional additives and preservatives. Refined flours and sugars are said to feed the harmful bacteria and microbes in the gut. With more research being conducted, the general consensus is that gut health is a major contributor to chronic anxiety, and many mood disorders can be treated by proliferating good bacteria in your gut. So, next time you're at a family BBQ, avoid the grilled hot dogs and opt for the fruit salad.

5. Alcohol

We all enjoy an occasional drink, right? But what happens when that one glass of wine at dinner turns into three glasses of wine and dessert? Alcohol in excess or at all (for some), is said to induce the symptoms of anxiety. Alcohol is a toxin that leads to improper mental and physical functioning, by negatively impacting the levels of serotonin (the feel good chemical) in the brain.

Alcohol also affects the body and nervous system, and can cause hypersensitivity, increased heart rate, lowered blood sugar levels and acute dehydration. If you're going out to dinner with a few colleagues, you may want to skip the drink menu this time around.

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6. Dairy

I'm sure we all remember those Got Milk ads that popped up during the commercial break of our favorite TV shows. Well research shows that people who have anxiety say they've noticed an increase in anxiety symptoms within minutes of consuming dairy products. About 10 percent of adults are lactose intolerant, and even more are thought to have difficulty digesting the casein found in cow's milk. Have I mentioned its impact on children?

The truth is, dairy is inflammatory. It wreaks havoc on the digestive system, causing, bloating, diarrhea and constipation, among other things. So if you're looking for ways to manage your anxiety, I guess the answer to the question Got Milk?, should be a big, fat, NO! 

7. Soda

Don't think for a second because you started a sugar cleanse a week ago that you can still indulge in America's favorite soft drink. In addition to the artificial food coloring and additives found in soda, aspartame is one of the most common (and possibly dangerous) ingredients found in things like diet soda and chewing gum. In addition to blocking the production of serotonin in our brains (like sugar), Aspartame is also believed to be responsible for headaches, insomnia, anxiety, mood swings and has been linked to certain forms of cancer. Still thirsty?

8. Fried foods

Not only are fried foods difficult to digest, but they also have very little nutrition. Combining poor food choices with unhealthy cooking processes is a sure-fire way to exacerbate your anxiety symptoms. Most fried foods like French fries, chicken and onion rings are cooked in hydrogenated oil. It not only does a number on your waistline, but it's also terrible for your heart.

Fried foods also may increase your risk of high blood pressure and heart disease. Moderation is key. The next time you find yourself at Five Guys, try the kiddie size fry instead of the large.

9. Fruit juice

Fruit juice, just like soda and other store-bought beverages is packed with sugar. There are three different types of sugar: sucrose, glucose and fructose. Fructose is the sugar naturally found in fruits and vegetables, and is usually added to fruit juice and fruit flavored drinks. The problem is the body only processed fructose in the liver and is not the body's preferred energy source. What protects us from absorbing too much fructose when we eat fruits and vegetables is the fiber. When we get rid of the fiber, we put our bodies at risk of overconsumption. 

So if you want fruit juice, make it at home, and if you're an avid juicer (like me), I recommend limiting the amount of fruit you put into your green juices. Stick to the 80/20 rule and you'll be good to go.

10. Foods high in sodium

By now, we should all be aware of the fat-free craze of the past few decades. The sad reality of this fad is that most foods that are fat free are actually high in sugar and/or sodium. Researchers have concluded that too much sodium in our diets can have a negative effect on the body's neurological system, causing fatigue and damaging the immune system. A restful sleep is a major key to a healthy mind, mood and body. Not to mention, the overconsumption of sodium leads to weight gain, high blood pressure and water retention.

Salt is essential in maintaining good health and a balanced diet, but too much can trigger panic episodes and send you down a slippery slope of anxiety, panic and depression.

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Fact of life 15 Things Women With Perfect Skin Do Every Day

Fact of life, everyone knows at least one woman with seemingly perfect skin. Every time you see her glowing face, you think, Seriously, how does she do it? What kind of magical procedures is she getting? Which expensive creams is she using? Here's the thing: Her secret is simple — she has flawless skin because she's nailed the best daily routine. Another secret? So can you.

1. She uses the correct cleanser for her skin type.

"For oily or acne prone skin, a salycylic gel or benzoyl peroxide wash works great," says Dr. Ava Shamban, a dermatologist in Santa Monica. "For dry mature skin, use either a moisturizing glycolic or milky cleanser. For skin with brown spots or melasma, use a brightening wash, such as an alpha hydroxy acid cleanser."

2. She drinks the right liquids.

Though it's tempting to grab a coffee the minute you wake up, Joanna Vargas, a skincare facialist in NYC, says choosing the right beverages can be a game changer. "Drink a shot of chlorophyll every morning to brighten, oxygenate, and hydrate your skin. Drinking chlorophyll also helps drain puffiness by stimulating the lymphatic system, so it's also good for cellulite."

If you're not keen on downing a shot of the stuff, chlorophyll supplements can be found at many drugstores and health food stores. She also advised drinking green juices with lots of veggies in them: "It will transform your skin in a matter of days — and it helps oxygenate the skin and stimulates lymphatic drainage, so it's de-puffing, too."

3. She maintains a healthy diet.

"Your skin has a natural barrier to retain moisture, and essential to that is omega-3 fatty acid," Joanna Vargas advises. "Flax seeds on your salad or even walnuts will be an instant boost to your omega-3, thus increasing your skin's ability to hold onto moisture." And be sure to eat a diet low in foods with a high glycemic index (simple and complex carbohydrates).

4. She moisturizes every day and night.

"The best times to moisturize are right after you get out of the shower and right before you go to bed," explained Dr. Janet Prystowsky MD, an NYC-based dermatologist. Avoid lotions with heavy fragrances and be make sure you find a moisturizer gentle enough for every day use with zero irritation.

5. Her fingers never touch her face.

Dr. Julia Tzu reviews, an NYC-based dermatologist, says this is very important. It doesn't just spread bacteria and cause breakouts — it can lead to scarring, an increase in wrinkles, and even the flu.

6. She doesn't use too many products.

Using more than one or two all at once is a big no-no, says Dr. Tzu. It can be harsh on the skin, resulting in more breakouts and clogged pores.

7. She wears sunscreen 365 days a year — rain or shine.

"Many people feel they only need to protect themselves on sunny days or when visiting the beach," says Dr. Debbie Palmer, a New York dermatologist. "But the truth is that we need to protect our skin even when we're driving a car, flying in an airplane, or running errands. It's the daily UV exposure that contributes to the visible signs of aging." Whatkind of sunscreen is best? Choose a broad-spectrum sunscreen with a SPF of 30 or greater — and remember that it needs to be reapplied every 2 hours.

8. She hydrates — in every way possible.

Every skin expert we spoke to emphasized the importance of hydration. "A lack of water means less radiance and more sag," says Dr. Mona Gohara, a dermatologist in Connecticut. She suggests choosing products (cleansing, moisturizing, and anti-aging) that have hydrating formulas. And, of course, drink around eight glasses of water a day.

9. She avoids direct heat exposure.

Don't just watch out for the sun — getting too close to heaters and fireplaces can also wreak havoc on your skin. "It causes inflammation \and collagen breakdown. I recommend staying at least ten feet away," explains Dr. Palmer. So next time you're roasting chestnuts or s'mores over an open fire, take a step back.

10. She exfoliates a couple times per week.

"We lose 50 million skin cells a day, and without a little extra nudge, they may hang around leaving the skin looking sullen," says Dr. Gohara. To fight this, you should "choose a product that is pH neutral so it doesn't dry as it exfoliates." And don't just stop with your face — the skin on your body needs exfoliation, too.

11. She doesn't just eat her vitamins.

A balanced diet is important, but there's more than one way to give your skin vitamins. There's also topical antioxidants, which are serums and creams that contain ingredients that nourish the skin. "These can really help to repair the skin from sun damage and they also have natural sunscreen properties," says Dr. Palmer. Not sure how to use them? The best time to apply them is right after cleansing, or they can be layered under your sunscreen for added protection.

12. She cleans her makeup brushes regularly.

To fight infection and clogged pores, Dr. Prystowsky recommends washing concealer and foundation brushes once a week. For brushes you use around your eyes, she recommends twice per month, and for any other brushes, once a month is fine. plant facts

Here's how: Put a drop of a mild shampoo into the palm of your hand. Wet the bristles with lukewarm water. Then, massage the bristles into your palm to distribute the shampoo into the brush. Avoid getting the metal part of the brush wet/or the base of the brush hairs because the glue could soften and the bristles could fall out. Rinse the shampoo out and squeeze out the water with a towel. Lay the brushes on their side with the bristles hanging off the edge of the counter to dry.

13. She knows that protection doesn't stop at sunscreen.

We're talking SPF makeup, sunglasses, and broad-brimmed hats. "Preventing sun damage is a million times better for your skin than treating it after the fact," says Dr. Prystowsky.

14. Her skincare routine is easy to follow.

"Fad products and fancy ingredients are fun to try, and sometimes they work well," says Dr. Prystowsky, "but usually they're off the shelves just as quickly as they're on them." Find a cleanser and moisturizer that you know work for you, and keep them at the core of your routine.

15. She sleeps well.

It's not just about getting eight hours a night. Skin will also benefit from regularly using clean silk pillowcases. "The material glides easily and prevents creasing and wrinkles,"says Jesleen Ahluwalia, M.D., a dermatologist from Spring Street Dermatology in New York City."Silk is also easier on hair — it helps avoid tangles and breakage." Better hair and skin while you sleep? Yes, please.

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