Milly Gaines
While there is no one-size-fits-all solution to anxiety, research suggests that what we eat may help to mitigate its detrimental effects on our quality of life. A recent study by Shima Jazayeri, PhD, and colleagues at Iran University of Medical Sciences found that the MIND diet, developed to delay cognitive decline, is associated with lower levels of anxiety. Other studies have found that a diet high in fat and sugar can alter behaviour in animals and may do the same in humans, while a well-balanced diet with adequate fruits, vegetables, lean meats, and healthy fats is generally recommended for those struggling with anxiety.
| Characteristics | Values |
|---|---|
| Diets associated with lower anxiety | The MIND diet |
| A well-balanced diet with adequate fruits, vegetables, lean meats, and healthy fats | |
| Omega-3 fatty acids | |
| Diets associated with higher anxiety | High-fat diets |
| High-sugar diets | |
| Ultra-processed diets | |
| General recommendations | Consult a doctor before making any changes to your diet |
| Involve a nutritionist for extra guidance | |
| Avoid restrictive diets |
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What You'll Learn
The MIND diet
A recent study by Shima Jazayeri, PhD, and colleagues at Iran University of Medical Sciences found that the MIND diet is associated with lower levels of anxiety. The MIND diet, more a way of eating than a strict fad, was developed in 2015 by Martha Clare Morris, ScD, at Rush University to delay cognitive decline and has impressive health benefits.
- Green, leafy vegetables (at least one serving daily)
- All other vegetables (at least one serving daily)
- Whole grains (at least three servings daily)
- Nuts (at least five servings per week)
- Berries and other fruits
- Beans (at least four meals per week)
- Poultry (at least twice per week)
- Fish (at least once per week)
- Olive oil as the main cooking oil
The five food groups to limit are:
- Butter and margarine (less than 1 tablespoon or 14 grams daily)
- Cheese (less than once per week)
- Fried foods (less than once per week)
- Red meat (less than four servings per week)
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Reducing processed foods and sugar
While a healthy balance of sugar, carbohydrates, fats, and proteins is essential for keeping us healthy, excessive sugar intake can negatively impact our mental health. Consuming sugar through natural sources like fruit is different from consuming processed or refined sugars, which are often added to various food products, including candy, condiments, dressings, pasta sauces, breakfast cereals, and more. The body releases insulin to help absorb the excess glucose and stabilize blood sugar levels, but a sugar rush can be overwhelming and cause the body to work harder to return to its normal state, leading to the highs and lows that characterize anxiety.
A well-balanced diet that minimizes processed foods and sugar can help manage anxiety. Whole, unprocessed foods, such as chicken, broccoli, and pasta made from whole grains or quinoa, take longer for the body to metabolize, keeping you fuller for longer and maintaining steady blood sugar levels. This is particularly important because a sugar rush can mimic a panic attack, and the subsequent crash can leave you feeling jittery and nervous.
Additionally, caffeine and alcohol can also exacerbate anxiety. Caffeine can cause nervousness and sleep issues, and while moderate alcohol consumption is generally considered safe, it can alter serotonin and neurotransmitter levels in the brain, making anxiety worse. Therefore, it is advisable to opt for non-alcoholic beverages and soothing teas like peppermint or lavender instead of sugary or caffeinated drinks.
It is worth noting that while reducing processed foods and sugar can help manage anxiety, it is not a cure-all. Anxiety is a complex condition influenced by various factors, and individual experiences may vary. However, paying attention to your diet and making conscious choices to reduce processed foods and sugar can be a beneficial step towards improving your overall well-being and managing anxiety.
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Healthy fats
While the science is evolving quickly, the food we eat may mitigate anxiety's detrimental effect on our quality of life. A study by Shima Jazayeri, PhD, and colleagues at Iran University of Medical Sciences found that the MIND diet is associated with lower levels of anxiety. The MIND diet, developed in 2015 by Martha Clare Morris, ScD, at Rush University, is more like a way of eating than a strict fad diet. It was designed to delay cognitive decline and has impressive health benefits.
When it comes to healthy fats, omega-3 fatty acids are key. Twenty-two human experimental studies have measured changes in anxiety symptoms following omega-3 supplementation. Of these, eleven studies reported an improvement in anxiety symptoms.
It is important to note that not all fats are beneficial. High-fat diets, like the typical Western diet, have been associated with obesity and mental health disorders like anxiety. A diet high in saturated fats and low in fiber can reduce bacterial diversity and alter the balance of gut bacteria. This can lead to increased body fat and weight and changes in brain serotonin systems related to anxiety.
To promote a healthy gut microbiome, it is recommended to ensure adequate fiber intake, including probiotic and prebiotic foods, and maintain proper hydration. This will also help to reduce inflammation, support overall brain health, and improve mood and anxiety levels.
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Omega-3 fatty acids
A systematic review and meta-analysis of 19 clinical trials found that omega-3 polyunsaturated fatty acid (PUFA) treatment was associated with improved anxiety symptoms compared to controls in both placebo-controlled and non-placebo-controlled trials. The anxiolytic effects of omega-3 PUFAs were stronger in participants with clinical conditions than in subclinical populations. Another meta-analysis of 23 trials with 2,189 participants found that each 1-gram per day supplementation of omega-3 fatty acids resulted in a moderate decrease in anxiety symptoms. The greatest improvement was seen with a dosage of 2 grams per day.
While the evidence suggests that omega-3 fatty acid supplementation may be effective in reducing anxiety symptoms, more research is needed to confirm these findings and determine the optimum dosage.
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The dangers of obsessing over a 'perfect' diet
While changing your diet can help with anxiety, obsessing over a perfect diet can be harmful. Orthorexia, or orthorexia nervosa, is an eating disorder that involves an unhealthy obsession with healthy eating. People with orthorexia have an extreme fixation on the "purity" or "cleanliness" of their food and an obsession with the perceived health benefits of their diet. This can lead to severe dietary restrictions, such as eliminating entire food groups, which can result in malnutrition and weight loss. Orthorexia can also cause financial problems and negatively impact relationships and social activities.
The term "orthorexia" was coined by American physician Steve Bratman in 1997, derived from the Greek words "orthos" (meaning "right") and "orexis" (meaning "appetite"), translating to "correct diet" in practice. While orthorexia is not yet officially recognized as an eating disorder, many healthcare professionals have expressed concern over the number of people restricting their diets in potentially harmful ways. Orthorexia often begins with an attempt to adopt a healthier diet, but this can escalate to cutting out entire food groups, such as meat, dairy, and processed foods. However, processed foods are not inherently bad, and brown rice, whole-wheat pasta, and whole-wheat bread are examples of nutritious processed options.
The obsession with dietary purity and quality can lead to orthorexics avoiding social situations and meals out, as they fear consuming non-diet foods. This can impact their work-life balance and deprive them of the pleasures of enjoying food with others. It can also lead to financial strain, as seen in the case of a man whose wife's orthorexia was ruining their marriage and finances due to her extreme dietary behaviours and self-diagnosed allergies.
Orthorexia shares similarities with OCD, including anxiety, a need for control, and perfectionism. While OCD patients often desire to change and exhibit insight into their illness, orthorexics may deny any issues and refuse medication as they view it as an unnatural substance. Cognitive-behavioural therapy and relaxation therapy may be beneficial in addressing orthorexia by targeting perfectionism, cognitive distortions, and mealtime anxiety.
In conclusion, while a healthy diet is important, obsessing over a perfect diet can lead to orthorexia, with negative consequences for physical health, mental health, relationships, and finances. It is crucial to maintain a balanced perspective on nutrition and seek support if one becomes preoccupied with food choices, feels guilt about dietary "slip-ups," or engages in restrictive eating patterns.
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Frequently asked questions
While changing your diet won't cure anxiety, it can help to manage it. Research suggests that a diet high in fat and sugar can increase anxiety. A well-balanced diet with fruits, vegetables, lean meats, and healthy fats is recommended for those struggling with anxiety.
Include foods that are high in healthy fats, such as those found in fish, olive oil, nuts, and seeds. These can be anti-inflammatory and good for the brain. Also, include fermented foods to support a healthy gut microbiome.
Avoid foods that are highly processed and high in sugar. These can cause blood sugar spikes and crashes, which can mimic a panic attack.
