How Can Nutrition And Lifestyle Changes Help Anxiety?
According to the World Health Organization’s public health information, anxiety disorders are the most common mental disorders experienced today. It can be very uncomfortable to feel anxious, and you may wonder whether you might be able to lessen it by adjusting your daily habits. According to research, lifestyle factors impact anxiety in many potential ways. Below, we’ll give a brief overview of anxiety. Then, we’ll examine what the research says about how nutrition, exercise, and other lifestyle factors may impact anxiety levels.
What is anxiety?
Anxiety can be defined as a feeling of apprehension, unease, and/or worry. This form of psychological distress is often accompanied by various physical symptoms like an increased heart rate, tense muscles, sweating, and more.
Virtually everyone will feel some anxiety from time to time, as it’s a normal human emotion. However, an anxiety disorder may be at play when a person experiences persistent overwhelm and worry that’s out of proportion to the situation and comes to negatively impact their daily life.
Types of these disorders according to the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) include:
- Panic disorder
- Generalized anxiety disorder
- Social anxiety disorder
- Separation anxiety disorder
- Specific phobias
Also note that some mental illnesses not categorized as anxiety disorders per the DSM may still have persistent anxiety as a key symptom, such as obsessive-compulsive disorder (OCD) and post-traumatic stress disorder (PTSD).
Risks for developing an anxiety disorder or panic disorder
A person may be more prone to developing an anxiety disorder as a result of certain risks, including:
- Genetics. According to a 2017 review and meta-analysis, an individual may be more likely to experience an anxiety disorder if a member of their immediate biological family also has or had a disorder in this category.
- Depression, such as major depressive disorder. It’s not uncommon for people to experience both depression and anxiety at the same time, though anxiety-less depression is also possible. Symptoms of one condition may exacerbate or trigger symptoms of the other.
- Environment. Situational factors may also contribute, such as socioeconomic deprivation, family structure, home safety, racial discrimination, financial stability, life stressors, and more.
- Physical health problems. Physical health conditions such as heart disease, diabetes, thyroid problems, and chronic pain could also contribute to the development or exacerbation of a mental health condition.
Treatment for anxiety disorders
Occasional, non-clinical feelings of anxiety can typically be managed through breathing exercises, relaxation techniques, and the lifestyle changes outlined in the next section. While all of these suggestions may also be helpful to an individual experiencing a diagnosable anxiety disorder, professional treatment may be necessary for reducing symptoms as well. It typically consists of some type of talk therapy, sometimes in combination with medication.
It’s generally recommended that you meet with a mental health care provider if you’re having trouble coping with anxiety and/or suspect you may have a disorder.
How certain lifestyle factors affect your mental health
Extensive research has been done on how other environmental factors affect anxiety levels. Current evidence suggests that adopting healthy habits—such as eating nutritious foods, exercising regularly, and sleeping enough—may help reduce feelings or symptoms of anxiety.
Remember to consult with a doctor and a nutritionist before making significant changes to your exercise routine or eating patterns.
Eating habits
The quality of a person's eating habits may impact their emotional health. To help reduce symptoms, it can be helpful to:
- Drink enough water, as even mild dehydration may affect mood and emotion control
- Consume enough protein for consistent energy and stabilization of blood sugar
- Eat complex carbohydrates, which may boost levels of serotonin, a chemical responsible for feelings of calm
- Limit caffeine, since research suggests it may actually increase anxiety
- Limit alcohol consumption, which might decrease anxiety somewhat in the moment but could lead to even worse anxiety the next day, potentially exacerbated by the sleep disruptions it may also cause
- Incorporate foods rich in nutrients like omega-3 fatty acids, magnesium, zinc, and probiotics into your eating habits when possible
Physical activity
If you have trouble sticking to a consistent exercise routine, you might try signing up for a class or asking a friend to take walks or hit the gym with you to help you stay accountable. Finding an activity you actually enjoy could help too. For instance, if you don’t enjoy running or lifting weights, you might join a volleyball league, pick up rollerblading, or take regular walks through your favorite park.
Sleep
Sleep and anxiety are often closely intertwined. Anxiety can disrupt sleep or make it hard to fall asleep, which can exacerbate symptoms and change mood and cognition.
To break this cycle, it could be helpful to practice good sleep hygiene to get more restorative sleep, which can include strategies like:
- Going to bed and waking up at roughly the same time each day
- Sleeping in a quiet, cool, dark room
- Avoiding screens before bed
- Engaging in techniques like progressive muscle relaxation to help you feel sleepy
- Avoiding alcohol and caffeine close to bedtime
Support for your symptoms is available
Lifestyle changes like those outlined above could help reduce feelings of anxiety, but they’re typically not enough to treat a disorder on their own. Diagnosable disorders usually require the support of a mental health professional to manage.
A therapist, for instance, can help you learn to recognize distorted thoughts that may be causing anxiety and shift them in a healthier direction. They may also help you develop positive habits and coping mechanisms for symptoms that work for you.
Online therapy
If you experience anxiety, the thought of calling therapy offices to make appointments and commuting in traffic to in-person sessions may trigger symptoms. In these cases, online therapy through BetterHelp may be a more convenient or comfortable alternative. It allows you to meet with a licensed therapist from anywhere you have an internet connection via phone call, video call, and/or in-app messaging.
One of many systematic reviews published in medical journals suggests that online therapy may provide similar benefits to those experiencing anxiety or major depression as in-person therapy.
Takeaway
Frequently asked questions (FAQs) on this topic
What personality types are more prone to these disorders?
An anxiety disorder is a mental illness that involves intense and prolonged fear accompanied by excessive worrying. These disorders can vary in severity, signs, and symptoms depending on the person. Some research suggests that people who are often considered introverts, experience shyness in social environments, are oversensitive to others’ criticism, and have a moral rigidness may be more likely to experience the signs and symptoms of mental health conditions.
Do these disorders worsen with age?
It is not clear if anxiety disorders worsen with age; however, these disorders are more common for adults and the elderly to experience than younger individuals. However, this could be due to numerous risk factors such as physical health problems, other mental health conditions, social problems, and environmental problems that may increase prevalence. The types of anxieties and stressors a person experiences at one point or another in their life may change with age as well.
What is the best job for someone with GAD?
Some of the best jobs for people who have an anxiety disorder may be the ones that highlight your strengths and make you happy in your day-to-day life. Therefore, the best job for someone with this disorder will likely depend on what the individual enjoys doing and what allows them to work in a comfortable and safe environment that is congruent with their lifestyle. Good jobs may also be ones that allow people the freedom and flexibility to control their schedule throughout the day and work at their own pace. This may help individuals avoid stress as much as possible. Therefore, a job environment that is quiet and relaxed may also be preferable.
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