Nutrition and anxiety are forever intertwined.
The food we eat is often overlooked when it relates to our anxiety.
But proper nutrition and a balanced, healthy diet are essential in combating and reducing stress and anxiety.
Whenever I review my anxiety and stress levels, the first thing I do is take a more holistic look at my foundation.
I consider my foundation the following:
- Diet and nutrition
- Sleep
- Exercise
- Breathing
- Mental health (added stressors, mental fatigue, feelings of depression, etc.)
If any one of those areas is out of sorts, I take a closer look to see how I can improve and create a healthier version. Doing this can take a little time and diligence, but in the end, it is well worth lessening the effects that anxiety and stress can have on your body.
Anxiety can steal away your happiness and turn a potentially pleasant day into an exhausting roller-coaster ride of fear-based thoughts and emotions; it affects millions of people in the U.S. alone.
Anxiety disorders affect a significant portion of the population. These disorders can cause all sorts of unwanted suffering to those who experience them. The symptoms of anxiety vary, with some becoming extreme in nature. Anxiety can cause fear, irritability, excessive worry, muscle tension, difficulty concentrating, issues within relationships, heart issues, chest tightness, etc. The long term effects of these symptoms can cause emotional, mental, and physical harm.
There are many ways to manage and overcome anxiety. These ways include therapy with professionals, medications, psychotherapy techniques such as cognitive-behavioral therapy, meditation, and exercise.
But research has shown that eating a well-balanced and healthy diet can also have a positive effect on reducing anxiety.
So when taking a holistic perspective on stress reduction and managing anxiety, proper nutrition is essential.
MY OWN EXPERIENCE WITH NUTRITION AND ANXIETY
Anxiety has been a running theme in my life since childhood.
I have long suffered from all sorts of extreme anxiety that has deeply affected the way I view the world and myself. Luckily, because of the work I’ve done on myself and the knowledge I’ve built up over the years on the subject, that effect hasn’t been negative. I started this blog to help people better manage their anxiety and feel like they have a source of knowledge from someone who has been in their shoes and still has his battles.
There aren’t many days that I don’t feel some semblance of extreme anxiety. You may never entirely rid yourself of anxiety (some anxiety is quite natural and normal). Still, you want to cut the fat off the meat, so to speak – the anxiety which extends beyond ordinary, which causes you sleepless nights and suffering during the day.
Having been through these battles with anxiety for most of my life, I have learned what it takes to manage and overcome it properly. Nutrition was never something I strongly considered when thinking of treatment options. I guess I figured that all I needed to do was change my thoughts, and my anxiety would sort itself out.
Although the thoughts we experience are essential, the triggers behind those thoughts are the root cause.
After this discovery, I began to research other ways of coping and changing the negative thought patterns, which led me to diet and nutrition. I began to see how certain foods would practically “trigger me” into an anxious state of mind.
I am still learning about my diet and what foods calm me, and what foods do not. It’s different for everyone, but some foods are commonly known to trigger anxiety more than others.
WHAT TO AVOID
CUT DOWN ON THE ALCOHOL
Alcohol is a massive part of many cultures around the world.
Cutting back on alcohol can be challenging for many people. Alcohol tends to play a large role in social gatherings, as well as in private lives. In fact, almost anywhere you go, you will likely find alcohol as part of the mainstream. I still enjoy the occasional craft beer, glass of wine, or pour of barrel-aged bourbon. But over time, I could feel the adverse effects alcohol was having on my anxiety.
Alcohol changes levels of serotonin in the brain, which can end up making anxiety worse.
Compounding this, after the alcohol wears off, you may feel even more anxiety. In this article, Erin Palinski-Wade, RD, CDE, and author of “Belly Fat For Dummies,” says that “Although it may seem like it calms your nerves, alcohol can have a negative impact on hydration and sleep, both of which can trigger anxiety symptoms when suppressed.”
So limiting your alcohol intake over time will help you decrease anxiety and its effects on your overall health.
MONITOR YOUR CAFFEINE INTAKE
Coffee, in the right doses, can be the perfect complement to most morning routines. But research reveals that caffeine is not ideal for managing anxiety. The National Coffee Association (yes, there is such a thing) estimates that 62% of Americans drink coffee at least once per day. The average amount is about three cups per day, which for those who deal with anxiety, can potentially increase symptoms.
Studies have shown that coffee elicits more stress and anxiety in people who drink 3.5 milligrams of caffeine in a day. You may want to monitor your anxiety by tracking your moods and correlating the numbers with the amount of caffeine you are consuming.
CUT DOWN ON AGED, FERMENTED, AND CULTURED FOODS
Wine and cheese lovers beware – your evening delicacies may be adding to your anxiety.
Whenever we hear the words wine or cured, fermented, and cultured beef and cheese, we often think of a “relaxing” evening. But according to research and science, those foods tend to add to our anxiety levels.
Why?
Because during these processes, food proteins are broken down by bacteria into biogenic amines. One of these amines is a neurotransmitter called histamine that upsets digestive hormones and the cardiovascular and nervous systems. In susceptible people, this can cause insomnia and anxiety.
Instead, it would help if you looked for fresher foods and dates closer to the time you are planning on eating them.
GO LIGHT ON THE NIGHTSHADE PLANTS
What are nightshade plants?
They are a broad group of fruits, vegetables, and plants present in the solanum and capsicum families. Nightshade plants actually contain poisons, but the fruits and vegetables in this same classification of plants are safe to eat.
However, these same fruits and vegetables can cause anxiety.
Plants that reside within the nightshade family produce glycoalkaloids, which are natural pesticides designed to kill predators. These pesticides are toxic to human cells. Anxiety is one of quite a few neuropsychiatric side effects that have been documented in humans.
There are many common nightshade plants and ingredients in prepared foods, such as eggplant, potatoes, tomatoes, goji berries, peppers, potato starch, chilies, tomato paste, paprika, red pepper flakes, and cayenne.
Since many people consume some form of nightshades every day, glycoalkaloids may accumulate in your body over time. It takes at least five days for glycoalkaloids to leave your system, so removing these foods entirely for at least a week is the only way to monitor whether they are bothering you or not.
EASY ON THE SUGAR
Sugar can be tough to avoid because it’s so prevalent in our drinks and foods. There are hidden sugars in many of the foods we consume and enjoy. But this is where a little self-control comes in handy or at least weighing the option between reducing anxiety and that next cupcake. Our bodies need a healthy balance of carbs, fats, proteins, and sugars to function. Consuming sugar through fruit, such as a natural source, affects the body differently from candy or processed sugar. Added sugars cause our blood sugar to spike and crash, meaning our moods will also spike and crash. When our moods sour, anxiety goes up. So avoiding sugar, or limiting it, can reduce the chances that it will spike.
FOODS THAT HELP TO REDUCE ANXIETY
EGGS
One of the ultimate breakfast foods, eggs, has been shown to help fight against anxiety symptoms. Egg yolks are a good source of vitamin D. Eggs are also a complete protein, meaning they contain all of the essential amino acids that help the body grow and develop. One of the amino acids that eggs contain is called tryptophan. This particular amino acid helps create serotonin, which is a neurotransmitter with many nutritional qualities, including regulating mood, sleep, memory, and behavior. Serotonin is also thought to help relieve anxiety and improve brain function.
ASPARAGUS
Asparagus is rich in fiber, potassium, vitamins A, C, E, and K. In addition, asparagus also contains the trace mineral chromium. Asparagus has these vitamins and minerals, so it’s been linked to helping reduce anxiety.
BRAZIL NUTS
Brazil nuts are high in the essential trace mineral selenium. And this is a good thing since selenium helps reduce inflammation, which is often heightened when someone has a mood disorder, such as anxiety. However, the recommended amount for an adult is 400 micrograms (mcg) per day. Brazil nuts also have other antioxidants and vitamins, such as vitamin E, which can help with reducing anxiety and even depression.
SALMON
Specifically, wild Alaskan salmon contains omega-3 fatty acids, which have been linked to both cognitive function and mental health. In addition, omega-3 rich foods (such as salmon) have been shown to help promote healthy brain function and reduce inflammation.
BLACK BEANS
Anxiety is thought to be connected with a lowered totaled antioxidant state. Therefore, it’s believed that foods high in antioxidants are good for improving anxiety. Black beans are one of the foods the USDA designated as high in antioxidants.
APPLES
The adage “An apple a day keeps the doctor away” may hold more truth than fiction. Apples are high in antioxidants, fiber, and vitamin C. Therefore, apples have many health benefits that reduce the effects of anxiety.
SPINACH
This leafy green is known as a superfood because of the nutrients it provides. Spinach is rich in iron, calcium, and magnesium. And spinach is also listed on the USDA’s list of foods high in antioxidants. You can incorporate spinach into almost any meal, and it’s relatively inexpensive as well.
PUMPKIN SEEDS
These seeds are a great source of potassium. Potassium helps in regulating electrolyte balance and managing blood pressure. Potassium-rich foods have been linked to reducing stress and anxiety. And pumpkin seeds are a source of the mineral zinc. Zinc deficiency has been linked to negative moods and is stored mainly in the part of the brain involved with emotions.
DARK CHOCOLATE
Who said all healthy foods have to be fruits and vegetables? Dark chocolate has been linked to lowering stress and anxiety. There have been many studies that have shown dark chocolate’s effect on reducing anxiety. Dark chocolate is rich in polyphenols, tryptophan, and magnesium. Recommendations for dark chocolate say to aim for seventy or more percent while sticking to smaller servings because of the sugar and fats.
YOGURT
Because yogurt contains the healthful bacteria, Lactobacillus and Bifidobacteria, it’s been linked to having positive effects on the brain. Yogurt may also be good for having an anti-inflammatory effect on the body. Yogurt and other fermented foods can help with natural gut bacteria and help reduce stress and anxiety. This article can help in choosing the right yogurt for your health needs.
IN REVIEW
Your overall health is vital in minimizing anxiety. If one area of your health is out of whack, it will often throw off the others. Diet and nutrition are no exception. You must be diligent in weeding out any foods or substances that increase your anxiety and stress levels. It may take some time to cut out certain items to see if they were affecting you. But by doing so, you can help reduce your stress levels and ultimately begin to heal yourself from the torments of anxiety.
Although we strive to provide accurate general information, the information presented here is not a substitute for any kind of professional advice, and you should not rely solely on this information. Always consult a professional in the medical and health area for your particular needs and circumstances prior-to making any medical or health-related decisions. For your health-related questions, please seek the advice of a licensed physician or any other qualified health care provider immediately.
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