Brenda Khan
Diet and nutrition can play a significant role in managing anxiety. While medication and therapy are often recommended for treating anxiety, adjusting your diet can also help. A diet high in processed foods, sugar, and caffeine can increase anxiety and stress. On the other hand, a diet rich in whole foods, fruits, vegetables, lean proteins, and healthy fats can help reduce anxiety and improve mood. Specific nutrients such as amino acids, antioxidants, and omega-3 fatty acids are particularly beneficial for supporting mental health and reducing anxiety. It is important to consult with a doctor or nutritionist before making any drastic dietary changes, as they can provide guidance and help track your symptoms to see if the changes are effective.
Characteristics and Values
| Characteristics | Values |
|---|---|
| Diet rich in | Whole grains, vegetables, fruits, lean meats, healthy fats, legumes, nuts, seeds, fatty fish, eggs |
| Avoid | Processed foods, sugar, caffeine, alcohol, gluten (if sensitive) |
| Include | Probiotics, prebiotics, amino acids, antioxidants, omega-3 fatty acids, polyphenols, flavonoids, magnesium, zinc, potassium, complex carbohydrates |
| Drinks | Water |
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What You'll Learn
Include magnesium-rich foods
Magnesium is an important mineral for your body and has a number of health benefits. Research suggests that taking magnesium supplements may help reduce anxiety for some people. A 2010 review of natural treatments for anxiety found that magnesium could be a treatment for anxiety. More recently, a 2017 review that looked at 18 different studies also found that magnesium reduced anxiety.
If you have an anxiety disorder, you might want to consider including magnesium-rich foods in your diet to help reduce your symptoms. Magnesium-rich foods include leafy greens such as spinach and Swiss chard, legumes, nuts, seeds, and whole grains. You can choose to snack on nuts, add spinach to your salads, add chia seeds to your morning smoothie, or opt for brown rice instead of white rice in your evening meal.
It is important to note that the body processes nutrients found in foods more effectively than those manufactured and put into supplements. However, if you are considering taking magnesium supplements, studies have shown that dosages of between 75 and 360 mg per day have anti-anxiety effects. It is always best to consult a healthcare practitioner to know the correct dose for you.
In addition to including magnesium-rich foods in your diet, there are other dietary considerations that can help relieve anxiety. A well-balanced diet with adequate fruits, vegetables, lean meats, and healthy fats is recommended for those who struggle with anxiety. It is also beneficial to avoid processed foods and foods high in sugar to reduce feelings of anxiety.
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Avoid caffeine and alcohol
Caffeine is a central nervous system stimulant, and consuming too much can lead to symptoms of anxiety. These symptoms can include restlessness, feelings of uneasiness, and rapid heartbeat. Caffeine has three different mechanisms of action on the central nervous system to produce a psychostimulant effect, one of which involves the stimulatory antagonism of methylxanthines at the level of adenosine receptors. This causes an increase in dopamine, noradrenalin, and glutamate. In the central nervous system, lower doses of caffeine can improve motor activity and alertness, while higher doses can produce symptoms of anxiety.
The effects of having too much caffeine can mimic or worsen anxiety. People who experience caffeine-induced anxiety should avoid or reduce their consumption of caffeine. Decaffeinated coffee or tea may be a good alternative for many people. Once a person successfully weans themselves from caffeine, these can be a calming choice. There is a vast array of herbal teas available.
While the results from studies on the relationship between caffeine intake and the risk of anxiety remain controversial, it has been recommended that clinicians consider the potential anxiogenic effects of caffeine in the treatment of psychiatric disorders. Caffeine can produce anxiety or exacerbate anxiety in adults with pre-existing anxiety disorders.
Alcohol is a depressant. It slows down processes in your brain and central nervous system, and can initially make you feel less inhibited. In the short term, you might feel more relaxed, but these effects wear off quickly. If you are experiencing anxiety, drinking alcohol could be making things worse. Over time, if you regularly drink heavily, your central nervous system gets used to the suppressing effect of the alcohol, which means your brain is affected when the alcohol level suddenly drops. You can go straight into 'fight or flight' mode as the alcohol leaves your system, the same reaction as an anxiety disorder. Heavy drinking produces physiological changes in the brain. When you stop drinking, you have withdrawal symptoms, and your body gets used to that crutch to feel calm. Take it away and anxiety often follows.
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Eat complex carbohydrates
Eating complex carbohydrates is a great way to manage anxiety. Complex carbohydrates are metabolized more slowly, which helps maintain a more even blood sugar level, creating a calmer feeling. This is because the fibre within these carbohydrates holds onto glucose within the digestive system, making it more difficult for the body to absorb glucose. This provides the brain with the glucose it needs, but in small amounts over time.
Simple carbohydrates, on the other hand, are shorter molecular strands that break down in the body faster, giving the body energy but for shorter amounts of time. They provide the body and brain with a lot of glucose fuel at once, which can be detrimental in the long term.
Complex carbohydrates are naturally paired with fibre, which supports a healthy gut. Having a healthy gut is directly correlated with good mental health, as 95% of serotonin is produced in the gut. Examples of complex carbohydrates include whole grains, beans, starchy vegetables, and fruits.
To incorporate complex carbohydrates into your diet, you can try having snacks like whole grain crackers with hummus, or an apple with almond butter. For meals, try swapping out simple carbohydrates like white bread or white rice for complex carbohydrates like quinoa, brown rice, or whole wheat bread.
It's important to note that everyone's body is different, and factors like age, health, and physical activity level can impact how many carbohydrates an individual should eat. Generally speaking, roughly 45-65% of your total calories should come from carbohydrates, and most of those should be complex.
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Consume foods with omega-3 fatty acids
Consuming foods rich in omega-3 fatty acids can be beneficial for easing anxiety symptoms. Omega-3 fatty acids are primarily found in fish oil and certain marine algae. Fatty fish like wild Alaskan salmon are good sources of omega-3s. Additionally, two specific types of omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are believed to be particularly beneficial for individuals with mood disorders. EPA and DHA are almost exclusively found in marine and algal sources.
The link between omega-3 intake and improved mental health has been explored in numerous studies. A 2011 study on medical students was one of the first to suggest that omega-3 fatty acids may help reduce anxiety. The study used supplements containing omega-3 fatty acids, and the findings indicated a potential link between these supplements and reduced anxiety. Furthermore, a 2018 review published in JAMA Network Open pooled findings from 19 different studies involving 1,200 people. The review concluded that individuals who took high doses of omega-3s (up to 2,000 mg per day) experienced the greatest reduction in anxiety symptoms.
It is important to note that the optimum dose of omega-3 fatty acids for anxiety remains uncertain, and more research is needed to confirm the effectiveness of omega-3s in treating anxiety. However, the current research suggests that omega-3 fatty acids, especially EPA, show promise as a natural treatment for mood disorders. For example, a study at Massachusetts General Hospital indicated that depressed individuals who are overweight and have elevated inflammatory activity may benefit from EPA treatment. Additionally, children and adolescents with depression may also benefit from omega-3 supplementation.
While omega-3 fatty acids may be beneficial for anxiety, it is crucial to consult a healthcare professional before making significant dietary changes or taking supplements. Nutritional interventions can be a valuable part of a comprehensive treatment plan that includes talk therapy, mindfulness techniques, stress relief, good sleep hygiene, and a balanced diet.
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Support gut health with prebiotics and probiotics
A healthy gut is a key factor in maintaining overall health and well-being, and an increasing number of studies are finding a link between gut health and mental health. The gut-brain axis is a very important consideration when it comes to anxiety, as about 95% of serotonin receptors are found in the lining of the gut.
Probiotics are defined as living microorganisms that, when ingested in adequate quantities, have a beneficial effect on the health of the host. Prebiotics, on the other hand, are selectively fermented ingredients that result in specific changes in the composition and/or activity of the gastrointestinal microbiota, thus improving the host's health.
Probiotics and prebiotics can be consumed through certain foods or taken as supplements. Probiotic foods include yoghurt, kefir, kimchi, and sauerkraut, while prebiotic-rich foods include garlic, onions, leeks, asparagus, and artichokes.
Several studies have found that the use of probiotics and prebiotics can reduce symptoms of anxiety. A 2011 study found that medical students who took omega-3 fatty acid supplements experienced reduced anxiety. Another study by Lyra et al. (2016) found that patients who took probiotics or prebiotics experienced a decrease in anxiety symptoms, although the patients in this study did not have a clinical level of anxiety at the start. A 2015 study by the University of Oxford found that people who took prebiotics paid less attention to negative information and more attention to positive information.
While the research is still ongoing, the evidence suggests that supporting gut health with probiotics and prebiotics can be a useful strategy for managing anxiety. It is always recommended to consult a doctor or nutritionist before making any significant dietary changes.
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Frequently asked questions
Foods that are rich in magnesium, such as leafy greens, legumes, nuts, seeds, and whole grains, can help a person feel calmer. Fatty fish like salmon, tuna, and sardines, are rich in omega-3 fatty acids and can help lower anxiety. Probiotic foods like kefir and kombucha can also help reduce anxiety by supporting gut health.
Foods high in fat and/or sugar, such as processed meats, sugary treats, caffeine, and alcohol, may worsen anxiety. These foods can increase cortisol, the primary stress hormone, and contribute to various health problems.
Following a well-balanced diet with adequate fruits, vegetables, lean meats, and healthy fats is recommended for those struggling with anxiety. Eating whole fruits instead of drinking fruit juice helps fill you up and slows down how your blood takes in energy, preventing spikes and drops in blood sugar levels that can worsen underlying anxiety.
Dark chocolate (70% cacao or more) might help reduce anxiety. It is a rich source of polyphenols, especially flavonoids, which may reduce neuroinflammation and improve blood flow. Dark chocolate also contains magnesium and tryptophan, which can help improve mood.
It is important to consult with your doctor before making any drastic changes to your diet. Involve a nutritionist for extra guidance if needed. Give your body time to adjust to the new dietary changes, and remember that an integrated treatment approach including therapy, mindfulness techniques, stress relief, good sleep hygiene, and a balanced diet are all important parts of managing anxiety.
