Food For Anxiety: What Can Help Improve Mood And Mental Health
Feelings of nervousness can be a normal part of living. It can be a useful tool, helping you stay healthy, limiting the risks you take, and keeping your life in balance.
However, problems may arise when anxiety becomes a constant or regular companion that hinders your ability to function. If this sounds familiar to you, you may be experiencing symptoms of an anxiety disorder.
Anxiety disorders can have several triggers, each of which can be unique to the individual experiencing the anxiety disorder. They can be related to one’s work, family, or personal life, 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 an 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 the gut and its various systems, more studies are surfacing that generally support the theory of a powerful connection between the brain and the gut. The gut-brain axis refers to the connection between nerves in the gastrointestinal system and those in the brain.
The term "gut" is used to refer to the digestive system, which includes the stomach and intestines, with wide-reaching implications that can cover the kidneys, colon, and pancreas. With this in mind, recognizing that certain foods can interact with the body in a way that can cause stress or inflammation may be helpful.
Much like an allergic reaction can send unpleasant or uncomfortable messages and stimuli to the body, some foods can create a dramatic inflammatory response, which can cause stress to both the nervous and digestive systems.
While this response may be beneficial in small increments, chronic inflammation or deficiencies in healthy bacteria can cause gut disorders, which may 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. Studies have also found that there may be a close relationship between diet and mental well-being.
Foods for anxiety: What to avoid for better mental health
Determining what food items may contribute to anxiety disorder formation can be a difficult process. While some may be more common than others (such as caffeine and sugar), many other foods 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 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 the same 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, and it can be helpful to pay attention to your diet to see if certain foods are exacerbating your symptoms.
Below, we’ve listed a general list of foods that may contribute to anxiety disorders. It may be beneficial to work with a nutritionist, psychiatrist, and general practitioner to ensure that any dietary changes you consider making are 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, according to 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 with 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, such as whole foods, and omega-3 fatty acids
Just as there are foods that can contribute to anxiety disorder manifestation, there are some foods that may help 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 as foods for anxiety
Whole foods are typically dense in vitamins, many of which contain anti-anxiety properties. For example, B vitamins can help manage 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 by imrpoving blood flow and cognitive function.
Many may find the most success managing stress by working with their doctor to develop a personalized nutrition plan that suits their needs. A health specialist can offer advice on the specific foods and nutrients you need to complete your dietary profile and support your total-body health.
When developing a nutrition plan, it may be helpful to think of each food group as a goal to meet throughout the day, ideally through whole food sources, such as fruits, vegetables, and grains. This can help 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 influence the quality of its meat, and choosing meat from animal-conscious sources can be an important step in using nutrition to reduce the symptoms of anxiety disorders.
Additional foods that may help symptoms of anxiety and improve mental health can include:
- Fermented foods, such as yogurt or kefir: Fermented foods can provide your gut with prebiotics 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 vegetables 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?
Individuals with anxiety disorders 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 support and encouragement in a more convenient and available way than other methods of intervention might.
Is online therapy effective?
With the 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 foods can reduce anxiety symptoms and improve mental health?
The study of the connection between nutrition and mental health is an emerging field with a growing body of evidence supporting the connection. Studies have found that omega-3 fatty acids may reduce anxiety. Evidence also suggests that the foundation of an anti-anxiety diet should include whole grains, plenty of fruits and vegetables, such as Swiss chard and other dark leafy greens, and be low in simple sugars and processed foods.
Complex carbohydrates are recommended because they metabolize more slowly, maintaining even blood sugar levels, which can help stabilize and reduce symptoms of anxiety. These healthy foods also help maintain healthy hormone levels, which can lead to improved mental health.
In addition to a 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 associated with less anxiety in students. Foods rich in omega-3s may also boost the brain’s ability to adapt and grow.
Foods rich in zinc, like cashews, egg yolks, and oysters, are associated with lower anxiety levels.
Foods rich in vitamin D, such as mushrooms, fatty fish, and beef liver, may support mental health and promote mood stability. A 2013 study found lower vitamin D levels in individuals with depression compared to the control group.
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, which means antioxidant-rich foods, such as beans, fruits, berries, and nuts, may help reduce certain symptoms of anxiety. 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, these foods are high in simple carbohydrates and should be consumed sparingly.
A healthy diet has also been linked to reduced symptoms of depression compared to rates of depression in people with diets containing high levels of processed food.
How can I calm my anxiety quickly?
One of the most effective ways to reduce anxiety quickly is through the use of breathing exercises. One of the simplest breathing exercises is diaphragmatic breathing, also called 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 influences 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 ease.
What drinks can calm anxiety and improve mood?
Consider avoiding drinks with 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. Plant-based caffeine-free drinks, such as chamomile tea, may be 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 ingredients 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 symptoms. One study also showed that bananas may have anti-depressant effects. Researchers theorize that the link between bananas and improved overall brain health is due to bananas' high levels of antioxidants. Bananas are also rich in B vitamins, which are connected to reduced anxiety. Bananas also contain tryptophan, an amino acid that can potentially promote relaxation and improve sleep.
Why am I anxious all the time?
Persistent and recurring anxiety may indicate an underlying condition. If your anxiety tends to surround everyday worries like money and health, 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 consider reaching out to a mental health professional for assistance. A mental healthcare professional can offer a proper diagnosis based on your symptoms. They can also provide psychotherapy to help treat your anxiety and provide you with strategies, techniques, and guidance to ease anxiety and improve well-being.
What fruits can calm the mind and can be included in meals for better mental health?
Many citrus fruits are associated with lower anxiety levels, due to their high concentrations of antioxidants, mainly vitamin C. Evidence suggests that oxidative stress, which refers to 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. Sweet cherries, in particular, contain melatonin, serotonin, quercetin, and tryptophan, which can help relieve anxiety.
Is ginger ale good for anxiety?
More research is needed on the relationship between ginger ale and anxiety reduction. However, ginger ale may help reduce anxiety due to ginger’s high concentration of antioxidants. Research indicates that a lowered antioxidant state is associated with increased anxiety, meaning that consuming more antioxidants may reduce anxiety. However, it is important to note that many manufacturers have different methods for producing their specific ginger ale. Some 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 included. Furthermore, the high sugar content of some ginger ales may worsen stress.
Is peanut butter considered good for anxiety?
There is some evidence to suggest that eating peanut butter and roasted nuts can significantly reduce symptoms of anxiety and depression. Research indicates that these effects are likely associated with increased intake of peanut polyphenols and fatty acids. Peanuts are also rich in antioxidants, which have been associated with reduced anxiety. While peanuts are probably not a cure for severe anxiety, they may help lower anxiety levels and improve brain health when consumed as part of a healthy diet.
Is ice cream good for anxiety, or do processed foods 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. They can also increase blood sugar levels. One study that collected data regarding food intake and anxiety scores from college students found that there is a connection between the consumption of sugars and saturated fats and depression. It may be 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.
How can incorporating specific meals into my diet improve anxiety and overall mental health?
The right foods can help your mental health and reduce stress. An anti-anxiety diet rich in omega-3s, antioxidants, and B vitamins can help your brain and improve mental health. Certain foods, such as dark chocolate, fatty fish, and dark, leafy greens, may have anti-anxiety properties that can help regulate mood and enhance brain function. Due to the brain-gut axis and the presence of serotonin receptors in the gut, probiotic-rich foods may have positive effects on gut bacteria and mental health. Individuals with anxiety disorders may also find it beneficial to avoid alcohol and caffeine.
What types of food are best for stabilizing mood and reducing symptoms of anxiety?
Meals that are high in complex carbohydrates, lean protein, and healthy fats can help you feel better. For example, grilled salmon and steamed vegetables may be good additions to your diet. Adding yogurt, nuts, or seeds to your diet may also help reduce stress levels.
Can certain foods boost mental health and help manage anxiety-related mood swings?
Some foods may help manage mood swings caused by stress. Foods rich in magnesium, like spinach, almonds, flax, and walnuts, can help clear your mind and reduce mood swings. However, nutritional psychiatry is not a substitute for professional treatment. If you are experiencing symptoms of a mental health condition, consult a mental health professional for a proper diagnosis and treatment.
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