Nutrition Strategies to Ease Anxiety

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Nurturing Your Mind and Body

About 30% of adults have anxiety disorders at some point in their lives.  A recent assessment of data from numerous studies concluded that the prevalence of anxiety disorders has grown by 26% since the pandemic began in 2020. 

Anxiety disorders are extremely treatable, yet only about a third of those who suffer from them seek treatment. Seeking professional help and adopting healthy lifestyle habits are vital, but we often overlook the impact of nutrition on our mental well-being. Studies have shown that diet and nutrition play significant roles in the prevention and treatment of anxiety and related disorders.

 While there’s no magic food that can “cure” or “treat” anxiety, there are many foods you can eat that may help support brain function and lower the severity of your symptoms, mostly due to their mood-boosting properties.

 In this blog, we’ll explore some effective nutritional strategies to ease anxiety and promote a calmer mind and body.

Include Complex Carbohydrates

Complex carbohydrates, such as whole grains, legumes, and starchy vegetables, are essential for stabilizing blood sugar levels and promoting the production of serotonin, a neurotransmitter that contributes to feelings of well-being and happiness. Including these foods in your diet can help prevent mood swings and promote a more stable emotional state.

Prioritize Omega-3 Fatty Acids

Evidence continues to mount that omega-3 fatty acids are essential fats that play a crucial role in brain health. They have been shown to reduce inflammation, improve neurotransmitter function, and help regulate mood. Incorporate omega-3-rich foods into your diet, such as fatty fish (salmon, sardines, and mackerel), walnuts, chia seeds, and flaxseeds. Alternatively, consider taking a high-quality omega-3 supplement after consulting with your doctor.

Boost your B and D Vitamins

B vitamins, particularly vitamins B6, B9 (folate), and B12, are involved in the synthesis of neurotransmitters, including serotonin and dopamine, which play key roles in regulating mood and emotions. Incorporate foods rich in B vitamins into your diet, such as leafy green vegetables, legumes, whole grains, eggs, and lean meats. In some cases, a B vitamin supplement may be recommended, but consult with a healthcare professional before starting any supplements.

Vitamin D has also been studied for its positive effects in reducing symptoms of anxiety and depression. One 2020 meta-analysis showed that vitamin D supplementation was associated with lower rates of negative mood disorders.

Include Magnesium-Rich Foods

Magnesium is a mineral that acts as a natural relaxant for the body and mind. It helps to regulate stress hormones and promote a sense of calmness. Include magnesium-rich foods in your diet, such as dark leafy greens, nuts and seeds (almonds, cashews, pumpkin seeds), whole grains, and legumes. Avocado is particularly good because it contains vitamin B6 and magnesium, a combination that may help with serotonin production in your brain.

Enjoy a cup of Chamomile or Green tea

A 2016 clinical trial, concluded that those who drank Chamomile tea over a long-term period "significantly" reduced severe generalized anxiety disorder symptoms. It contains both antioxidant and anti-inflammatory properties, which may help lower inflammation associated with anxiety.

Green tea contains L-theanine, an amino acid that’s been shown to have positive effects on brain health and anxiety.

Add Some Probiotic Foods to Your Diet

Research suggests that probiotic foods like yogurt, pickles, sauerkraut, and kefir may promote mental health and brain function by reducing inflammation and increasing the production of mood-boosting neurotransmitters, such as serotonin.  A  study published in August 2015 in the journal Psychiatry Research found a link between probiotic foods and a lowering of social anxiety.

There is also evidence to suggest that probiotics may support the gut-brain connection, an intricate system between the gastrointestinal tract and the brain, suggesting that healthy gut bacteria may be linked with better mental health

Eat 1-2 Eggs a day

Eggs are an excellent source of protein and tryptophan, a neurotransmitter that may be beneficial for anxiety symptoms. According to one study, inadequate protein and tryptophan intake could be associated with higher levels of anxiety.

Eggs are also an excellent source of choline.  Choline is a vitamin that your body cannot produce on its own and is the most significant building block of the brain. According to the National Institutes of Health, choline is essential for brain development and function, memory, metabolism, and mood. One large, hard-boiled egg contains about 147 mg of choline, so eating 2 eggs a day can satisfy your daily choline requirements. 

Conclusion

While nutritional strategies alone may not be a cure for anxiety, they can certainly complement other treatment approaches and contribute to a healthier, calmer mind and body. Adopting a balanced diet, rich in complex carbohydrates, omega-3 fatty acids, B vitamins, magnesium, and vitamin D, can provide the necessary nutrients to support your mental well-being. Remember, it's essential to consult your doctor or registered dietitian before making any significant dietary changes or starting supplements. By nurturing your body with proper nutrition, you are taking a proactive step toward managing anxiety and promoting overall well-being.

I would welcome any comments or thoughts on this blog, or any other associated subjects you would like to share.