How Nutrition Can Help with Anxiety

According to Dr. Piril Hepsomali, lecturer in psychology at the University of Roehampton, approximately 6% of adults in the UK suffer from generalized anxiety disorder, or GAD. The National Health Service (NHS) defines generalized anxiety disorder as a long-term condition that causes you to feel anxious about a wide range of situations and issues, rather than one specific event. Generalized anxiety disorder is the most commonly presented anxiety condition. People who suffer from GAD feel anxious most days and often struggle to remember the last time they felt relaxed.

Recent studies have found a relationship between a healthy diet and anxiety. A healthy diet can help you reduce anxiety. The brain, just like other organs, gets impacted by diet. Hence, nutrition and lifestyle could really provide the basis for building successful mental health interventions. In this blog, we will understand how to reduce anxiety immediately with a healthy diet. foods that reduce stress and anxiety.

Relationship between Diet and Anxiety

Consuming a diet high in sugar, refined carbohydrates, processed meats, and less fruit and vegetables has been linked to depression and anxiety. Multiple studies have shown that people who eat a better-quality diet, for example, a mix of food types containing a good variety of protein sources and nutrients, combined with eating in general in moderation, are less likely to be depressed (1).

Gut health plays a major role in managing brain and mental health. Serotonin, a hormone that acts as a neurotransmitter, is responsible for stress and anxiety. Did you know that 95% of serotonin is found in the gut lining? Hence, it is crucial to eat foods that help improve gut health and support healthy gut bacteria.

Foods that Reduce Anxiety and Depression

1. Healthy Fats

Our brain is madeup of 60% fat. Consuming enough omega-3 fatty acids and good cholesterol is important to avoid the risk of depression and anxiety. There is evidence that suggests that consuming polyunsaturated fatty acids, or PUFAs, can decrease anxiety disorders. They also have an anti-anxiety effect (anxiolytic effect) by balancing dopamine levels (a neurotransmitter), which leads to enhancements in mood (2).

Fish like salmon, tuna, and mackerel are excellent sources of omega-3 fatty acids. Eating these fish 2-3 times a week can help lower anxiety. These fish are also rich in vitamin B12, which helps produce brain chemicals that affect mood. Low levels of vitamin B12 are associated with depression. Nuts and seeds, like walnuts and chia seeds, are also good sources of omega-3 fatty acids.

2. Low-glycemic foods

Foods with a high glycemic index, like sugar and processed foods, can increase the symptoms of stress and anxiety. Low-glycemic foods get digested and absorbed slowly in the body, causing a slow rise in blood sugar. Consider foods like oats, sweet potatoes, lentils, chickpeas, and green vegetables as part of your daily diet.

3. Magnesium-rich foods

One study found that over 5,700 participants aged between 46 and 49 and 70 and 74 years showed that rates of depressive disorders were lower among those who had a higher intake of foods rich in magnesium (3).

Green leafy vegetables like spinach and kale, fruits like avocado, banana, and raspberries, legumes, nuts, and seeds are the best foods rich in magnesium.

4. Foods rich in tryptophan

The amino acid tryptophan is necessary for the body to create serotonin, which is known to be synthesized in the gut and to play a major role in our psychological health. Tryptophan is produced by the body in small quantities; hence, it is important to include tryptophan-rich foods in our daily diet.

Eating foods like meat, eggs, fish, nuts, and seeds helps your body produce tryptophan, which can help create serotonin to manage your anxiety.

5. Foods rich in antioxidants

According to research, antioxidants play a major role in managing generalized anxiety disorder (GAD) and depression. Antioxidants like flavonoids are studied for their ability to improve brain health and relieve anxiety (4).

A regular intake of vitamins A, C, and E can play an important role in the management of anxiety and depression. Foods like apricots, broccoli, cantaloupe melon, carrots, peaches, pumpkin, spinach, and sweet potatoes are rich in vitamin A. Foods such as blueberries, broccoli, grapefruit, kiwi, oranges, peppers, potatoes, strawberries, and tomatoes are rich in vitamin E, and foods like margarine, nuts and seeds, vegetable oils, and wheat germ are rich in vitamin E.

6. Herbs and spices

Turmeric has an active compound called curcumin, which is a potent anti-inflammatory and antioxidant. These properties can help you improve the symptoms of depression. Turmeric also increases serotonin levels, which can help you with both anxiety and depression.
Chamomile is another herb that has been linked to reducing anxiety. Research suggests chamomile acts like an antidepressant by binding to benzodiazepine receptors to reduce anxiety.

7. The Mediterranean Diet

The Mediterranean diet has been scientifically proven to be one of the healthiest diets in the world. It is also one of the best diets to reduce anxiety and depression. The Mediterranean diet provides a good balance of many of the food types and nutrients mentioned in this blog. The Mediterranean diet supports consistent blood sugar levels, which is important for your mood. If your blood sugar is lower than usual, then you might feel tired, irritable, or depressed.

The Mediterranean diet contains foods that improve inflammation, reduce oxidative stress, and help improve the gut microbiota, which impacts your mental health and could reduce symptoms of anxiety.

8. Fermented Foods

As we already discussed, your gut health is related to your anxiety. Foods such as kimchi, kefir, miso, sauerkraut, and tempeh are all very rich in probiotics that take care of our gut flora, potentially benefiting that gut-brain connection with their antioxidant and anti-inflammatory properties.

Conclusion

Anxiety is a common problem that is increasing with our changing lifestyle. According to the NHS, generalised anxiety disorder, or GAD, is rising amongst people in the UK. While open communication, seeking counseling, and joining a support group could help you manage your anxiety, there are a lot of studies that show the connection between a healthy diet and anxiety.

Foods rich in healthy fats, antioxidants, magnesium, and amino acids are excellent for reducing anxiety. It is also important to avoid foods high in sugar and processed foods. Remember to seek help from a doctor if you can’t manage your anxiety on your own.

FAQs

1. What food helps reduce anxiety?

Foods rich in omega 3 fatty acids, magnesium and tryptophan help to reduce anxiety.

2. How does eating healthy help with stress and anxiety?

Eating healthy foods helps to improve your gut health which is related to your stress and anxiety levels. Eating healthy also helps your body produce serotonin which helps to manage anxiety.

3. Which foods can increase anxiety?

Foods that increase anxiety are

• Sugary foods
• Refined carbohydrate
• Caffeine
• Processed foods
• Alcohol