Nutritional Wellness Proposal: Reduce Symptoms of Anxiety with Food
The prevalence, duration, and intensity of anxiety symptoms can be influenced by our nutrition and lifestyle. The role of diet creates important connections between our psychological, physiological, and behavioral patterns. An elimination diet can be a useful tool to identify food sensitivities and foods that trigger anxiety. Staying hydrated and eating a diet rich in brightly colored fruits, vegetables, protein, healthy fats, complex carbohydrates, and fermented food helps nourish emotional communication pathways in the body. It is recommended to eat regular healthy balanced meals to regulate blood sugar and prevent crashes that can affect mood. Eating a nutritious diet, drinking plenty of water, limiting alcohol and caffeine, and paying attention to food sensitivities is recommended.
Healthy proteins and high fat foods help reduce anxiety, having an anxiolytic effect on the nervous system. Healthy fats include cold-pressed olive oil, avocado oil, and wild fatty fish. A diet to help keep anxiety away should be low in sugar and high in omega-3 fatty acids. Wild salmon is high in protein and omega-3 fatty acids, which promote brain health and nervous system function. Wild fatty fish promotes emotional health and blood sugar stability while supporting the diverse ecosystem of the gut microbiome. Other healthy proteins recommended are whey, eggs, poultry, soybeans, quinoa, and turkey. Turkey, nuts, seeds, and legumes contain the amino acid tryptophan, the precursor to serotonin. Foods containing tryptophan promote relaxation.
Fruits and vegetables are high in fiber and contain a variety of anxiety reducing nutrients and phytochemicals. Fresh fruits, vegetables, whole grains, nuts and seeds are high in antioxidants, B vitamins, choline, minerals such as magnesium, zinc, and selenium. These nutrients are essential to a healthy gut microbiome, vagal tone, immune system, and emotional processing structures. Research shows antioxidants like vitamin C, vitamin E, carotenes, and flavonoids can help alleviate and prevent symptoms of anxiety. High amounts of antioxidants are found in fruits, vegetables, legumes, spices, herbs, nuts, and berries. Leafy greens like dandelion, kale, microgreens, collards, and spinach are high in B vitamins, minerals, and antioxidants. Choline is required for proper neurotransmitter function and a main component of cell membranes. It is found in meat and animal products, but also in many fruits and vegetables including oranges and cauliflower. Whole grains, spinach and mushrooms contain zinc and selenium which protects brain function. Magnesium is known as a calming mineral and can be found in sea vegetables, oats, leafy greens, broccoli, almonds, sunflower seeds, and sesame seeds. Eating a variety of nutritious whole foods ensures adequate nutrition for proper nervous system function.
Fermented foods contain probiotics that feed healthy gut bacteria and have been shown to influence behavior and mood states. According to Bell et. al (2018), “How we digest our food, and even the food sensitivities we have are linked to our mood, behavior, energy, weight, food cravings, hormone balance, and immunity. The interaction of nutrients with the microbiota is essentially what determines overall health” (p. 6). Fermented food nurture microbiota and influence behavior and emotions. Foods like fermented milk, kefir, yogurt, pickles, and sauerkraut contain probiotics that feed good bacteria, improve digestive system function, and strengthen the gut-brain axis.
Anxiety takes energy and nutrients from the body. In terms of metabolism, Gautam et al. (2012) states “Stress places an additional demand on the body, in terms of nutrition… there is an increase in adrenal production and mobilization, utilization of vitamins and minerals, …which further accelerates metabolism of proteins, fats, and carbohydrates, producing quick energy to overcome stress” (p. 245). The body uses nutrients to overcome symptoms of anxiety and regulate the nervous system, so it is beneficial to add additional lifestyle supports including things like: time in nature, a healthy sleep routine, time away from devices, mindfulness-based practices, exercise, and journaling.
