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If you’re feeling like your anxiety is going up a notch, it may be time to start checking your diet.
This is according to psychiatrist and instructor Uma Naidoo who noted that there is a “very real” connection between one’s diet and mental and emotional state.
Naidoo, in a column, noted that this could be connected to the chemistry of food, noting the different chemical reactions that happen when the body digests certain nutrients such as complex carbohydrates and amino acids.
This, Naidoo added, could also have something to do with the gut-brain axis since a large percentage of the body’s serotonin receptors — i.e channels that regulate one’s mood, among other things — are found in the lining of the gut.
What this means is that there is a possibility that eating certain foods can help eliminate anxiety symptoms without immediately resorting to pharmaceuticals — most of which are known for their side effects.
What is an Anti-Anxiety Diet and how does it work?
An anti-anxiety diet is a diet that can potentially ease one’s feelings of anxiety. This diet is one that is predominantly focused on adding foods that can help stabilize blood sugar, reduce instances of chronic inflammation and even repair gut microbiota, among others. At the same time, it is also focused on the elimination of foods that can cause health problems, such as overly-processed snacks and greasy fast-food fare.
This is an incredibly important development, especially since anxiety affects an estimated 40 million adults in the United States every year.
As noted by nutritionist Ali Miller, adopting the anti-anxiety diet essentially means taking a “food-as-medicine” approach, which takes note of the fact that certain foods can promote healing in the same way that some foods contribute to disease and dysfunction — including those related to our moods.
And it’s not just what one puts inside his body that counts when following an anti-anxiety diet — you have to factor the time too, especially since skipping meals can cause your blood sugar to drop which can worsen the signs of anxiety.
Aside from monitoring one’s food intake and mealtimes, you also need to get enough water in order to avoid dehydration, which — just like drops in blood sugar — can wreak havoc on your mood if not addressed properly.
What foods can I add to my diet to help stave off anxiety?
Complex carbohydrates – Complex carbohydrates such as the ones found in whole-grain bread and pasta, for instance, are highly-valued in anti-anxiety diets. This is because they are metabolized more slowly than the simple carbohydrates found in their refined counterparts.
Foods that are metabolized slowly are more likely to help maintain a more even blood sugar level, which experts say, can then help facilitate a much calmer feeling in individuals.
Want to stock up on complex carbohydrates? Get fiber-rich foods such as whole grains, legumes, nuts, and fruits such as apples, citrus fruits and pears.
Magnesium-rich foods – Magnesium is an essential mineral that is known to help facilitate over 300 bodily processes — including those concerning our moods. This means that getting enough of this mineral can help stave off anxiety.
Feel like loading up on this mineral? Go grab a salad! This mineral can be found in leafy greens such as spinach, Swiss chard, kale and arugula.
Zinc – Zinc is another mineral that is known to help reduce anxiety. This is because zinc is a key player in making your body’s happy hormones, namely serotonin and dopamine. It also helps by curbing inflammation, which can cause problems in one’s mood.
Want to increase your zinc intake? Just load up on fresh seafood, such as wild-caught shellfish, as well as free-range, grass-fed beef and eggs.
Omega-3 fatty acids – Omega-3 fatty acids are known to be effective at improving one’s mood and are even known to be particularly good at addressing depression and anxiety.
Omega-3 fatty acids can be found in fatty fish such as wild salmon, tuna, sardines, mackerel and anchovies. Vegan? Don’t worry! Omega-3 fatty acids can also be found in chia seeds, flaxseeds, walnuts and soybeans.
Probiotics – Probiotics is the umbrella term used to describe a specific set of beneficial bacteria that make their home in the gut. These critters — usually strains from the Lactobacillus, Bifidobacterium, Saccharomyces, Streptococcus, Enterococcus, Escherichia and Bacillus species — are known to provide numerous health benefits to their host once ingested, such as aiding in proper digestion and controlling the population of bad bacteria.
New research, however, points to a link between consuming probiotic-rich food and reductions in anxiety.
Want to try adding good bacteria to your diet? Start by stocking up on fermented food like kimchi, yogurt, cheeses, sauerkraut and kefir!
Vitamin B-rich foods – Foods rich in the B vitamins are important additions to one’s diet — especially if one has problems with his mood and demeanor. This is because B vitamins spur the release of neurotransmitters such as serotonin and dopamine, both of which are known to help uplift one’s mood.
Looking for foods rich in B vitamins? Look for avocados and organic almonds in your local farmer’s market — these tasty treats are packed with them.
Antioxidant-rich foods – One major reason for anxiety and depression is chronic inflammation which is likely the result of the body entering a lowered antioxidant state.
One way to solve this is by turning your plate into a rainbow, that is by including more antioxidant-rich foods such as apples, berries, plums, artichokes, kale, spinach, beets, broccoli and nuts into your diet.
There are a variety of lifestyle changes to help manage their anxiety. Adopting a healthy diet high in vegetables, fruit, legumes, whole grains, lean protein and other whole foods is just one of them.
Dealing with anxiety doesn’t mean you have to immediately start popping pills — sometimes all it takes to curb anxious feelings is wholesome and healthy food and adopting a more active lifestyle. Try adding them to your diet now to experience their mood-uplifting properties.
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