Anxiety is Estimated 1 in 5 people teens. This condition can seriously impact social life, school performance, and overall well-being. And worryingly, anxiety disorders that begin in adolescence often Continue even as an adult.
Biological, genetic, and environmental factors are all known to influence a person’s health status. Likelihood of developing anxiety disorder. But a growing body of research suggests that diet can also affect your mental health.
Some foods, e.g. fruits and vegetables and omega 3 fatty acidsis thought to be associated with lower anxiety symptoms.
On the other hand, a diet high in free sugars has the following effects: Deteriorating mental health among adolescents. Free sugars include sugars added to foods and drinks, as well as sugars commonly found in honey, syrups, and fruit and vegetable juices.
UK guidelines recommend Free sugars make up only 5% of our daily calorie intake. Adolescents typically consume more free sugars than any other age group. up to 20% Much of your total daily energy intake comes from: sweet drink.
Now, my colleagues and I have published new research showing that consuming sugary drinks may be the culprit. associated with higher levels of anxiety In adolescence.
This review combined data from several previous studies that investigated the amount of sugary drinks teenagers consume and how anxious they feel. Our research group has compiled results from multiple studies published between 2000 and 2025. Of the nine included studies, seven found a clear association between sugary drink consumption and anxiety.
Youth between the ages of 10 and 19 participated in this study. Sugar-sweetened beverage intake was typically measured through questionnaires. Sweet drinks include soda, colas, sweetened fruit juices, sweetened milk drinks, energy drinks, and sweetened tea or coffee.
The results of the study showed a significant positive association. Teens who consumed large amounts of sugary drinks were 34% more likely to be diagnosed with an anxiety disorder.
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It is important to remember that the included studies are observational. This means that while it may show a pattern or association, it does not indicate that sugary drinks cause anxiety. Anxiety may also lead teens to consume more sugary drinks.
Other factors such as education level and household income are also known to influence both. mental health and sweet drink intake.
The gut-brain axis, a network that connects the brain and gut, may also play a role in the relationship between sugary drink intake and anxiety. however, many things Gut health can also be affected by your overall diet, stress levels, and sleep, all of which are also linked to anxiety.
Overall, our study suggests that reducing sugary drink intake may help support adolescents’ mental health. Numerous studies have investigated the health effects of reducing sugar-sweetened beverage intake. physical health We now need to investigate whether this has any mental health benefits.
reduce intake of sugary drinks
The UK Dietary Guidelines recommend that adolescents and adults avoid consuming the following amounts: 30 grams of sugar per day (about 7 teaspoons). Considering that one can of soda can contain around 35 grams of sugar, cutting down on sugary drinks can help you stay within this limit.
There are other practical ways to reduce your intake of sugary drinks. This includes adding slices of lemon, cucumber, berries, or mint to your carbonated or soda water for natural flavor without added sugar. Sugary drinks can be replaced with water, milk, or unsweetened drinks.
Another option is to switch to lower-calorie, artificially sweetened drinks (though these should be consumed in moderation). Energy drinks can have negative effects Sleep quality, academic ability, and behavior For adolescents, we recommend replacing these with lower-caffeine alternatives, such as tea or coffee.
With growing concern about anxiety in teenagers, it is becoming increasingly important to identify whether changing certain lifestyle factors can reduce the risk of experiencing poor mental health. It’s still not fully understood how sugary drinks affect anxiety, but this study suggests that sugar may play a role.
