How Nutrition Affects Anxiety
Anxiety is like depression’s high-strung twin. Depression looks at the future and sees no hope, while anxiety sees danger and fear. The two often go hand-in-hand, with those suffering from depression more likely to experience anxiety and vice versa. Similar brain areas are affected in both conditions, and similar nutrients and dietary habits prevent and help alleviate their detrimental effects.
What is anxiety
Anxiety disorders are the most common type of mental health disorders and include generalized anxiety disorder, panic disorder, agoraphobia, social anxiety and specific phobias. Generalized anxiety disorder is classified as having excessive, hard-to-control anxiety and worry about the future about a number of topics for the majority of days in the last six months. Symptoms include feeling restless, keyed-up or on edge, being easily fatigued, having trouble concentrating or having your mind go blank, irritability, muscle tension and sleep disturbances. The symptoms can’t be attributed to other disorders, substances or medical conditions such as hyperthyroidism, and the anxiety or physical symptoms keep you from functioning normally at work, socially or in other important areas.
How Nutrition Affects Anxiety
Less is known about nutrition and anxiety than nutrition and depression, but there is evidence that several nutrition-related factors influence anxiety.
High blood sugar can cause anxiety. Studies of diabetics show that hyperglycemia is correlated with anxiety, which ties into other studies showing that a high sugar and refined-carbohydrate diet, artificial sweeteners, eating at all hours, skipping breakfast and snacking all increase anxiety by increasing blood sugar.
Inflammation plays an important role in all psychological disorders, including anxiety. Diets high in saturated, trans and omega-6 fats lead to inflammation and anxiety. Conversely, high intakes of omega-3 fats, antioxidant-rich vegetables and fruits reduce oxidative stress, inflammation and anxiety.
Vitamins and minerals like B vitamins, zinc, selenium, iron and magnesium are needed for the body to synthesize neurotransmitters and other compounds that help the nervous system grow and function. Studies show that taking a multivitamin and mineral supplement improves anxiety symptoms.
Food allergies and gut issues like celiac disease could cause inflammation and malabsorption of key nutrients for preventing anxiety.
Gut microbes influence brain health in several ways. More neurotransmitters are made in your gastrointestinal tract than anywhere else in the body, along with other compounds that affect the nervous system. Having an unhealthy population of gut flora can alter these compounds and lead to anxiety.
How to Reduce or Prevent Anxiety With Diet
Keep your blood sugar regular by starting the day with a high-protein, low-carb breakfast with foods like eggs, avocado, turkey sausage or tofu scramble, and finish eating for the day early in the evening. Save refined carbs and sugar for special occasions like going for ice cream with a friend or having cake at birthday parties. Artificial sweeteners are way sweeter than sugar, and tell your body to produce insulin in expectation of a big sugar boost, so just use real sweetener and slowly adjust your palate by reducing the amount you add to coffee or tea, and switch out diet soda with unsweetened sparkling water and a splash of real juice.
Reduce inflammation by having cold water fish like salmon 1-2 times per week, adding flax to smoothies or taking a fish or algae-based omega-3 supplement. Use high-quality olive oil for cooking instead of omega-6 heavy vegetable oils. The polyphenols in good olive oil are antioxidants in your body, and also prevent excess oxidation when heated. Get lots of antioxidants and inflammation-fighting phytonutrients with colorful fruits and vegetables in smoothies, salads and a variety of veggie side dishes with each meal.
Take a high-quality food-based multivitamin and mineral supplement to cover all your bases and get the nutrients you need for optimal brain functioning. The label should list 50-150 percent of RDAs for all nutrients, so it doesn’t overload you with super high intakes, but supports a healthy diet.
Completely remove any foods you may be allergic or intolerant to from your diet. If you have any symptoms of gastrointestinal issues like frequent diarrhea, constipation, abdominal pain, heartburn/GERD or gas and bloating, see a functional medical doctor or nutritionist to help heal your gut.
Support your gut flora with a high-fiber diet low in pesticides and processed foods. Have fermented foods every day like kombucha, kimchi or sauerkraut. Studies show that Lactobacillus and Bifidobacteria species are the best probiotic supplements for anxiety.
Making these few simple changes to your diet could reduce the frequency or intensity of anxious moments, and give more calm and support to your overworked nervous system.
