Food For Anxiety: What Can Help Improve Your Mood
Feelings of nervousness can be normal part of living. It can be a useful tool, however, possibly helping to keep you healthy, limiting your risks, and keeping your life in balance.
However, a problem can arise when symptoms of anxiety disorder become a constant or regular companion that can take over your ability to function on a healthy, appropriate level. If this sounds familiar to you, you may be experiencing symptoms of an anxiety disorder.
Anxiety disorders can have a number of triggers; each of which can be unique to the individual experiencing the anxiety disorder. They can be work-related, family-related, or socially-related—or they may not have any single affiliation at all.
If you believe that you might be experiencing symptoms of an anxiety disorder, you may benefit from speaking with a psychiatrist for accurate diagnosis and support. Online therapy sessions can also help you implement nutritional strategies that may reduce anxiety symptoms.
How mental health, food, and diet can intersect
As scientists study more about the gut and its various systems, more studies are surfacing that generally supports the theory of a powerful connection between your brain and your gut. The gut-brain axis is the association between nerves in our gastrointestinal system and those in our brains.
The term "gut" is used by many to define your digestive system, including your stomach and intestines, with wide-reaching implications that can cover your kidneys, colon and pancreas.
With this in mind, it can be helpful to realize that certain foods can interact with your body in a way that can cause stress or inflammation.
Much like an allergic reaction can send unpleasant or uncomfortable messages and stimuli to your body, some foods can create a dramatic inflammatory response which can cause stress to both your nervous and digestive systems.
While this response may be useful in small increments, chronic inflammation or deficiencies in healthy bacteria can create gut disorders, which then can lead to brain and mood disorders in some.
As more people switch to diets high in meat, dairy and refined sugars and grains, and move further from whole, nutrient-dense food, occurrences of anxiety disorders and other mood disorders continue to grow. This detail could possibly show the relation between the two trends.
For example: This study found that there can be a close relationship between how nutritious your diet is and your mental well-being.
Foods that can contribute to anxiety
Determining what food items may contribute to anxiety disorder formation can be a difficult process. While there are some that may be more common than others (such as caffeine and sugar) there are many other foods that can lead to flare-ups of anxiety disorder symptoms. Experimenting to determine what does and doesn’t work for you can be a helpful first step in using food to manage your symptoms of anxiety disorder.
For example: Gluten can be a source of inflammation in the body for some people, which can lead to the exacerbation of mental health conditions—such as depression or anxiety disorders. However, others may not experience any sort of effect.
As you go through the evaluation process, it can be helpful to remember that you do not need to have a formal diagnosis of a food allergy to a specific food to possess a sensitivity to it. Sensitivities and allergies can change over time, which means that it can be helpful for many to pay attention to diet to see if there are certain foods that could be causing exacerbation of symptoms in some.
Below, we’ve listed a general list of foods that may be contributing to anxiety disorders. We recommend working with a nutritionist, psychiatrist and your general practitioner to ensure that all dietary shifts you might consider making are truly safe and supportive for your specific needs.
Processed foods
Ultra-processed foods, such as frozen dinners and processed sugary foods, have been linked to higher occurrences of anxiety disorder symptoms in several studies. This is generally hypothesized to be due to the possible inflammation that can occur after the consumption of these foods, which can manifest in a range of psychological symptoms (such as extreme nervousness or anxiety disorder-related symptoms).
Caffeinated food and drinks
Caffeine-containing foods, such as coffee drinks or raw coffee beans, have been positively associated with instances of panic attacks in those living with panic disorder and anxiety disorder-related symptoms in those who might experience anxiety disorders. Many believe that this is due to the nature of caffeine as a stimulant, hypothesizing that similar effects might be seen with the use and consumption of certain teas and energy drinks. Beverages that have smaller amounts of caffeine, such as green tea or yerba mate, may be good alternatives to coffee or energy drinks.
Food for anxiety management and brain health
Just as there are foods that can contribute to anxiety disorder manifestation, there are some foods that can help many to alleviate symptoms of anxiety disorder.
According to an article published by the Anxiety and Depression Association of America, an overall strategy for better mental health is to center your diet around whole foods, as opposed to processed ones. This can help ease anxiety, as certain food additives, colorants and chemicals can prompt psychological and physical symptoms in many.
Whole foods
Whole foods are typically dense in vitamins, many of which contain anti-anxiety properties. For example, B vitamins can assist in managing anxiety by fostering the production of mood-boosting neurotransmitters and reducing inflammation in the brain. Eggs, salmon, lean meats, and legumes are solid sources of B vitamins. Additionally, human trials have shown that vitamins C, D, and E are associated with lower levels of anxiety. Strawberries, citrus fruits, bell peppers, kale, and potatoes have substantial amounts of vitamin C. Mushrooms, orange juice, eggs, and several different types of fish are high in vitamin D. And vitamin E can be found in spinach, hazelnuts, sunflower seeds, and pumpkin.
Linolenic acid and omega-3 fatty acids
Research also suggests that healthy fats, such as alpha linolenic acid and other omega-3 fatty acids, can alleviate anxiety. Omega-3s—which are found in different types of fish, seeds, and nuts—can reduce inflammation and improve brain function in individuals with anxiety. There is also evidence that the flavanols found in dark chocolate can reduce stress through improved blood flow and cognitive function.
Many might find the most possible success managing stress when they choose to work with their doctor to curate a personalized nutrition plan that suits their needs. Your health specialist can advise you on the specific foods and nutrients that you need to complete your dietary profile and support your total-body health.
Not sure where to start or between doctor’s appointments? No problem. As a general rule of thumb, consider the thought that each food group can be viewed as a goal to meet throughout the day, ideally through as many whole fruit, veggie and grain sources as possible. This can help to minimize the disruption that can occur from artificial elements and colors found in processed sources. (An example of this can include browsing the aisles of the local grocery store in search of whole strawberries rather than strawberry-flavored items.)
If meat and dairy are staples in your diet, you might consider opting for high-quality lean meats and dairy products where possible. This can help minimize the risk of possible inflammation or reaction to any additives or hormones given to the animals as they were raised.
Although it may not seem like a huge difference, the health of an animal can play a role in the health of its meat, and choosing meat from animal-conscious sources can be an important step in using foods to reduce the effects of anxiety disorders.
Additional food for anxiety to consider that may help symptoms can include:
- Fermented foods, such as yogurt or kefir: Fermented foods can provide your gut with pre-and-probiotics to support a healthy, strong digestive system, which can aid in healing your gut-brain connection.
- High-protein foods, such as beans or lean meats: High-protein foods can provide your body with the ability to stay alert which is often one of the most significant symptoms of both depression and anxiety. While people with anxiety might feel some brain fog due to being constantly on high alert, individuals experiencing depression may experience apathy or listlessness. More protein can combat the discomfort that an imbalance of awareness can cause, helping in either case.
- Leafy greens, such as chard, kale and spinach: These veggies are generally noted to be full of compounds such as magnesium, vitamin B, and the amino acid tryptophan, which can support healthier psychological and physical function.
- Complex carbohydrates, like certain legumes, fiber-dense vegetables, and whole grain: According to Uma Naidoo, MD—a nutritional psychiatrist and director of nutritional and lifestyle psychiatry at Massachusetts General Hospital—complex carbs take longer to digest than simple carbs. This can help bring down high blood sugar levels, which have been linked to anxiety-related symptoms.
How can online therapy support those living with an anxiety disorder?
Those who live with anxiety disorder may find the thought of leaving the house overwhelming. This can be especially true if they are experiencing both physical and psychological symptoms. Online therapy can provide the support and encouragement that many can benefit from in a more convenient and available way than other methods of intervention might.
Is online therapy effective?
With a rise in the number of online therapy users in the wake of the COVID-19 pandemic, many wonder if online therapy is truly effective. Many clinical sources have details that suggest that online therapy can be equally as effective as in-person methods for certain mental health conditions, including anxiety disorders, depression, and more.
Takeaway
Aside from omega-3 fatty acids, what food for anxiety reduces symptoms and improves mental health?
Evidence suggests that the foundation of an anti-anxiety diet should be formed from a diet rich in whole grains, plenty of fruits and veggies, and lacking in simple sugars and processed foods. Complex carbohydrates are recommended because they metabolize slower and help maintain even blood sugar levels, which can help stabilize and reduce symptoms of anxiety.
In addition to a generally healthy diet, these specific foods may help relieve anxiety:
- Foods that contain omega-3 fatty acids, like wild Alaskan salmon or other fatty fish, have been shown to reduce anxiety in students.
- Foods rich in zinc, like cashews, egg yolks, and oysters, are associated with lower anxiety levels.
- Nutritional psychiatry research suggests that probiotic foods, such as pickles and sauerkraut, may significantly lower social anxiety.
- Low levels of antioxidants are associated with heightened anxiety, meaning that antioxidant-rich foods like beans, fruits, berries, and nuts are likely helpful. Antioxidants are also associated with anti-inflammatory properties.
- Some “comfort foods,” like chocolate and ice cream, trigger the release of neurotransmitters like serotonin and dopamine and may provide some anxiety relief. However, those foods are high in simple carbohydrates and should be consumed sparingly.
How can I calm my anxiety fast?
One of the most effective ways to reduce anxiety quickly is through the use of breathing exercises. The simplest is likely diaphragmatic breathing, or “belly breathing.” Breathing exercises slow the body’s stress response process, signaling that there is no imminent threat. It is also known to lower cortisol levels, a stress hormone that is part of how the body responds to potential threats.
To take belly breaths, begin by exhaling completely, then inhaling slowly over four to six seconds. Focus on the movement of your diaphragm as air enters your lungs. When your lungs are full, hold your breath for one to two seconds before exhaling slowly, taking another four to six seconds. Repeat until anxiety begins to lessen.
What drinks calm anxiety and improve mood?
As with food for anxiety, drinks should not contain any added sugar or simple carbohydrates, which may increase anxiety. Similarly, caffeinated beverages may increase the physiological symptoms of anxiety, like elevated heart rate and blood pressure, potentially worsening symptoms overall. It is likely that plant-based caffeine-free drinks, such as chamomile tea, are the best choice for reducing anxiety. Moreover, caffeine-free teas like chamomile are rich in antioxidants, which may help lower anxiety. Many people also add substances like chia seeds, which can add flavor and texture to create a satisfying and relaxing drink.
Are bananas good for anxiety, and how do they fit into a healthy diet?
Evidence from mouse studies suggests that there may be a link between bananas and reduced anxiety. One study also showed that bananas may have anti-depressive effects. Researchers theorize that the link between bananas and improved overall brain health is due to bananas' high volumes of antioxidants. Bananas are also rich in B vitamins, which are also connected to reduced anxiety.
Why am I anxious all the time?
Persistent and recurring anxiety may indicate that an underlying condition is contributing to anxiety symptoms that are more severe than what is typical. If your anxiety tends to surround everyday worries like money and health, it’s possible that you may be experiencing generalized anxiety disorder (GAD). While occasional worry and anxiety are a normal part of life, those diagnosed with GAD tend to worry excessively over everyday stressors, many of which are beyond their control.
If you experience anxiety nearly every day, or if it interferes with your ability to live your life, you may wish to consider reaching out to a mental health professional for assistance. A therapist or other professional can perform a thorough evaluation to determine if GAD or some other condition is to blame. They can also initiate psychotherapy to help treat your anxiety and provide you with strategies, techniques, and guidance to reduce symptoms.
What fruit calms the mind and can be included in meals for better mental health?
Many citrus fruits are associated with lower anxiety levels, mainly due to their high concentrations of antioxidants, mainly vitamin C. Evidence suggests that oxidative stress - biological stress on the cellular level caused by oxidants - may play a role in the development of neuropsychological disorders. Antioxidants react directly with oxidants to reduce their oxidation capacity, limiting the biological stress they can cause. Other antioxidant-rich foods include beans, berries, nuts, vegetables, and dark chocolate.
Is ginger ale good for anxiety?
There is limited research directly linking ginger ale to anxiety reduction. In theory, ginger ale could reduce anxiety due to ginger’s high concentration of antioxidants. Evidence suggests that oxidative stress, which is reduced by antioxidants, may contribute to anxiety or other disorders. Some research indicates that a lowered antioxidant state is associated with increased anxiety, meaning that consuming more antioxidants may lower anxiety. However, it is important to note that many manufacturers have different methods for producing their specific ginger ale. Some of the major producers have come under scrutiny for potentially misleading labeling that indicates the amount of ginger in their beverage is much higher than what is actually included.
Is peanut butter good for anxiety?
There is some evidence to suggest that eating peanut butter and roasted nuts can significantly lower symptoms of anxiety and depression. Researchers indicate that the effects are likely associated with increased intake of peanut polyphenols and fatty acids. Peanuts are also rich in antioxidants, which have also been associated with a lower level of anxiety. While peanuts are probably not a cure for severe anxiety, they can likely help lower anxiety levels when consumed as part of a healthy diet.
Is ice cream good for anxiety, or do processed foods like this negatively affect mood and mental health?
Sugary foods like ice cream offer a quick mood boost by triggering the release of neurotransmitters like serotonin and dopamine. However, evidence suggests that foods high in simple carbohydrates may worsen symptoms of anxiety. It is likely best to consume comfort foods like ice cream or other sweets sparingly and to rely on a healthy, well-balanced diet with many antioxidants to help lower anxiety day-to-day.
Additional questions
How can incorporating specific meals into my diet improve both anxiety and overall mental health?
The right foods can help your mental health and reduce stress. Eating foods with omega-3s, antioxidants, and B vitamins can help your brain and calm your feelings. To improve your happiness, eat more fish, whole grains, and leafy greens. Not only does good food feed your body, but it also feeds your mind.
What types of meals are best for stabilizing mood and reducing symptoms of anxiety?
Meals that are high in complex carbs, lean protein, and healthy fats can help you feel better and calm down. That's brain food: rice, grilled salmon, and steamed vegetables. Add some yogurt, nuts, or seeds to keep your mood up and your stress level down.
Can certain foods in my meals boost mental health and help manage anxiety-related mood swings?
Some foods are especially good at controlling those mood swings caused by stress. Foods like spinach, almonds, flax, and walnuts, which are high in magnesium, can help you clear your mind and calm down. If you eat these often, your mood might even out, and your worry might take a back seat.
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