Milly Gaines
There is a growing body of evidence that suggests a link between nutrition and mental health. Nutritional psychiatry is an emerging field that focuses on how eating certain foods may improve our mental health. While there is a relative abundance of research on the link between diet and depression, there are fewer studies on the link between diet and anxiety. However, some studies suggest that diet and gut microbiota could play a role in preventing and treating symptoms related to anxiety. For example, a diet rich in magnesium has been found to help reduce anxiety-related behaviors in mice, and a 2021 cross-sectional study found that high-fiber diets are correlated with lower levels of anxiety.
| Characteristics | Values |
|---|---|
| Foods rich in magnesium | Leafy greens (spinach, Swiss chard), legumes, nuts, seeds, whole grains, dark chocolate |
| Foods rich in zinc | Oysters, cashews, liver, beef, egg yolks |
| Foods containing omega-3 fatty acids | Fatty fish (wild Alaskan salmon) |
| Probiotic foods | Yogurt, kimchi, sauerkraut, miso, tempeh, kefir |
| High-tryptophan foods | Eggs, turkey, dark chocolate, cheese, pineapple, bananas, oats, tofu |
| Vitamin E-rich foods | Almonds, avocados |
| High-fiber foods | Beans, lentils, cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, cabbage) |
| Polyphenol-rich foods | Dark chocolate, citrus fruits |
| Anti-inflammatory foods | Turmeric, chamomile tea |
| Foods to avoid | High-fat foods, high-sugar foods, processed foods, caffeine, alcohol |
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What You'll Learn
Consume more magnesium-rich foods
Consuming magnesium-rich foods can be an effective way to manage anxiety. Magnesium is an essential mineral that plays a crucial role in various bodily functions and has numerous health benefits. Research suggests that magnesium may act as a natural remedy for anxiety, and including it in your diet can have a positive impact on your mental health.
Magnesium-rich foods offer a two-pronged approach to combating anxiety. Firstly, they help to improve brain function. Magnesium is involved in regulating neurotransmitters, which are responsible for sending messages throughout the brain and body. This includes the regulation of serotonin, a neurotransmitter that helps control mood, sleep, memory, and behavior. By ensuring optimal serotonin levels, magnesium-rich foods can contribute to a more stable and positive mood.
Secondly, magnesium-rich foods can help reduce stress and anxiety by promoting overall neurological health. Magnesium has been shown to have anti-anxiety effects, potentially due to its role in reducing inflammation and oxidative stress, which are often elevated in people experiencing anxiety and depression. A 2017 review of 18 studies found that magnesium supplementation reduced anxiety, and a 2010 review suggested it could be a treatment for anxiety. Additionally, a study published in the European Journal of Nutrition found that a diet high in magnesium was associated with reduced age-related brain shrinkage, particularly in post-menopausal women.
There are plenty of delicious magnesium-rich foods to choose from. Leafy greens such as spinach and Swiss chard are excellent sources of magnesium. Nuts are also a great option, providing not only magnesium but also other nutrients like vitamin E, which is crucial for preventing vitamin E deficiency linked to mood disorders. Other magnesium-rich foods include legumes, seeds (such as chia seeds), whole grains, and dark chocolate.
While supplements can be an option, it is generally recommended to prioritize consuming magnesium through your diet. This is because the body more effectively processes nutrients from food sources compared to manufactured supplements. However, if you choose to take a magnesium supplement, it is essential to consult a healthcare professional first to determine the correct dosage for your needs and avoid potential side effects.
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Reduce intake of sugar and refined carbs
Sugar and refined carbs can cause a sharp spike in blood sugar, followed by a big drop, which triggers the stress response and can result in anxiety symptoms. Refined carbs are stripped of their fiber and micronutrients, and they have been linked to an increased risk of cardiovascular disease and anxiety. A 2019 study found that consuming refined grains was related to higher anxiety and depression severity. Another study found that a diet high in refined carbs was associated with anxiety symptoms in mice.
To minimize the impact of refined carbs and sugars on your stress hormones, it is important to pair them with other foods, especially protein and healthy fats. For example, you could have avocado or nut butter on your toast. Generally, 45-65% of your total calories should come from carbohydrates, and most of those should be complex carbohydrates.
While it is okay to have sugar from time to time, there are natural substitutes you can use, such as stevia, erythritol, and yacon syrup. You can also satisfy your sweet tooth with fruits and naturally sweet vegetables, such as sweet potatoes.
In addition to reducing your intake of refined carbs and sugars, it is important to eat a varied and balanced diet that includes high-quality, nutrient-dense carbohydrates, fats, and proteins. Aim for whole foods, vegetables, fruits, legumes, whole grains, lean meats, and fish.
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Eat more fruits and vegetables
While there is no magic food that can cure or treat anxiety, eating more fruits and vegetables can help reduce symptoms of anxiety and depression and increase happiness levels. A large meta-analysis of randomised control trials published in the journal Psychosomatic Medicine in 2019 found that adopting a healthier diet significantly reduced depressive symptoms associated with anxiety disorders.
Fruits and vegetables are rich in antioxidants, which can help prevent cell damage and reduce inflammation, both of which are associated with anxiety. Citrus fruits, in particular, are rich in vitamin C, which has antioxidant properties. Cherries are another fruit that contains antioxidants like quercetin, which can help promote feelings of calmness. Blueberries have also been found to reduce oxidative stress and ease symptoms of anxiety and depression.
Magnesium is another important nutrient found in leafy greens such as spinach and Swiss chard. A 2008 study found that lower levels of magnesium were associated with high levels of cortisol, a stress hormone. Pumpkin seeds are another excellent source of magnesium, as well as potassium, which helps regulate electrolyte balance and manage blood pressure.
In addition to magnesium and antioxidants, tryptophan is an amino acid found in some fruits and vegetables that helps create serotonin, a neurotransmitter that regulates mood, sleep, memory, and behaviour. Tryptophan-containing foods include bananas, pineapple, and oats.
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Include omega-3 fatty acids in your diet
Omega-3 fatty acids are primarily found in fish oil and certain marine algae. They are also found in fatty fish like wild Alaskan salmon. Omega-3 fatty acids have been linked to improving depression, and studies suggest that they may also help reduce anxiety.
Two omega-3 fatty acids—eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—are thought to have the most potential to benefit people with mood disorders. Omega-3s can easily travel through the brain cell membrane and interact with mood-related molecules inside the brain. They also have anti-inflammatory actions that may help relieve depression.
A 2011 study was one of the first to show that omega-3s may help reduce anxiety. The study used supplements containing omega-3 fatty acids. Since then, a review published in the Sept. 14, 2018, JAMA Network Open pooled findings from 19 different studies and included 1,200 people. The researchers found that people who took high doses of omega-3s (up to 2,000 mg a day) seemed to have the most reduction in anxiety symptoms.
Another study found that omega-3 supplementation at a dose of lower than 2 g/d had no effects on anxiety symptoms in adults. However, each 1 gram per day supplementation with omega-3 fatty acids resulted in a moderate decrease in anxiety symptoms.
While omega-3 fatty acids show promise in treating anxiety, more research is needed to determine the optimal dose and fully understand their effectiveness and long-term safety.
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Drink less caffeine and alcohol
Caffeine and alcohol are two of the most widely used substances, with 64% of adults in the US drinking coffee regularly. Caffeine is a substance that works on the central nervous system (the brain and spinal cord) and gives us a boost of energy and focus. However, it is important to be mindful of the amount of caffeine consumed as it can lead to caffeine anxiety.
Caffeine anxiety is a collection of symptoms resembling anxiety that are experienced after the overconsumption of caffeine. The side effects of caffeine include increased heart rate, nervousness, and jitters, which are also symptoms of anxiety. Research from 2017 shows a direct link between caffeine overuse and anxiety symptoms. The risk of experiencing these symptoms varies from person to person and depends on factors such as body mass, genetics, and how much caffeine one is used to consuming.
The amount of caffeine in brewed coffee varies depending on the type of bean, the grind size, the brew time, and other factors. Tea and soft drinks tend to have lower caffeine content than coffee. The Food and Drug Administration (FDA) recommends staying under 400 mg of caffeine per day, equivalent to about two 8-ounce cups of coffee. It is important to note that decaffeinated coffee still contains caffeine, albeit in smaller amounts (2 to 15 milligrams).
To reduce caffeine intake, individuals can experiment with different caffeine sources and preparation methods. For example, switching from coffee to green tea or opting for filtered coffee instead of unfiltered coffee made with a French press or Turkish style. Additionally, mindfulness and meditation practices can help manage anxiety symptoms.
While caffeine may not directly cause anxiety, it can worsen symptoms in individuals with underlying anxiety disorders. Therefore, those experiencing anxiety should consider limiting their caffeine intake and discussing their symptoms with a healthcare provider to determine the best course of action.
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Frequently asked questions
Yes, diet can help with anxiety. A well-balanced diet with adequate fruits, vegetables, lean meats, and healthy fats is recommended for those who struggle with anxiety.
Foods that are rich in magnesium, such as leafy greens, Swiss chard, legumes, nuts, seeds, and whole grains, may help a person feel calmer. Foods containing tryptophan, such as eggs, turkey, and dark chocolate, can also help relieve anxiety by boosting serotonin in the brain.
Foods high in fat and/or sugar, as well as processed foods, can increase anxiety. It is also important to be mindful of caffeine and nicotine intake, as these substances can raise blood pressure and heart rate, which are also symptoms of anxiety.
Chamomile tea is an herbal remedy that has anti-inflammatory, antibacterial, antioxidant, and relaxant properties. Some people believe that the flavonoids present in chamomile contribute to its anti-anxiety effects.
There is some research suggesting that a ketogenic diet may be associated with lower levels of anxiety. A high-fiber diet has also been correlated with reduced anxiety.
