Nutrition and anxiety go hand in hand. But let’s start with anxiety.
Anxiety can steal away your happiness and turn a potentially pleasant day into an exhausting roller-coaster ride of fear-based thoughts and emotions; it affects millions of people in the U.S. alone
Dealing with the repetitive and sometimes obsessive thoughts anxiety creates is one of the reasons I decided to create Upplifter.
Having been through the battles with anxiety for most of my life, I have learned what it takes to properly manage and overcome it. Nutrition was never something I strongly considered when thinking of treatment options. I guess I figured that all I needed to do was change my thoughts and my anxiety would sort itself out.
Although the thoughts we experience are important, the triggers behind those thoughts are the root cause.
After this discovery is when I began to research other ways of coping and changing the negative thought patterns. This led me to nutrition. I began to see how certain foods would essentially “trigger me” into an anxious state of mind. I am still learning about my diet and what foods calm me and what foods do not. It’s different for everyone, but there are foods that are commonly known to trigger anxiety more than others.
6 NUTRITION TIPS TO HELP LESSEN ANXIETY
CUT DOWN ON THE ALCOHOL
Let’s just start with the one that is difficult for many people – cutting back the alcohol. In many cultures around the world, alcohol plays a large role in not only social gatherings, but private lives as well. I still enjoy the occasional craft beer, glass of wine, or pour of barrel-aged bourbon. But over time, I could feel the adverse effects alcohol was having on my anxiety. Alcohol changes levels of serotonin in the brain which can end up making anxiety worse. Compounding this, after the alcohol wears off, you may feel even more anxiety. In this article, Erin Palinski-Wade, RD, CDE, and author of “Belly Fat For Dummies,” says that “Although it may seem like it calms your nerves, alcohol can have a negative impact on hydration and sleep, both of which can trigger anxiety symptoms when suppressed.”
EAT MORE VEGGIES
“Eat your veggies,” a slogan we’ve all heard as kids. Well, if you struggle with anxiety, this sentiment has proven even more important. Some studies suggest people who follow a Mediterranean diet, which consists more of fruits, vegetables, and fish, have lower rates of depression and Alzheimer’s disease, diabetes, and heart disease. Since depression and anxiety usually go hand-in-hand, the natural conclusion is that vegetables will also help with anxiety. Believe it or not, the Chinese Government approved the use of asparagus extract as a way to lower stress.
MONITOR YOUR CAFFEINE INTAKE
This is one that is tough for me. I am a coffee nut. I drink it at all hours of the day (it’s one of my vices). And in the right doses, it can be the perfect complement to my morning routine. But the research reveals that caffeine is not ideal for managing anxiety. The National Coffee Association (yes, there is such a thing), estimates that 62% of Americans drink coffee at least once per day. The average amount is about three cups per day, which for those who deal with anxiety, can potentially increase symptoms. Studies have shown that coffee elicits more stress and anxiety in people who drink three-hundred milligrams of caffeine. You may want to monitor your anxiety by tracking your moods and correlating the numbers with the amount of caffeine you are consuming.
EAT MORE FRUIT
This one shouldn’t come as a surprise. Fruits are a great source of minerals, essential vitamins, and antioxidants, and are also high in fiber. They also aid in helping reduce disease. Combined with vegetables, fruits can lower blood pressure, protect against cancer, improve gastrointestinal health, and even improve vision. Blending the mix of fruits that best suit your health will likely help to lessen your anxiety.
EASY ON THE SUGAR
Sugar can be tough to altogether avoid. There are hidden sugars in many of the foods we consume. But this is where a little self-control comes in handy. Our bodies need a healthy balance of carbs, fats, proteins, and sugars to function, consuming sugar through fruit, for example, a natural source, affects the body differently than through candy or processed sugar. Added sugars cause our blood sugar to spike and crash, meaning our moods will also spike and crash. When our moods sour, anxiety goes up.
MORE ANTIOXIDANTS
Antioxidant is a term used to describe any compound that can counteract radicals (which are unstable molecules) that damage DNA and other parts of cells. There are studies like this one that show how antioxidants can be used to fight against anxiety and even depression. Foods designated high in antioxidants by the FDA would be blueberries, apples, strawberries, plums, prunes, walnuts, pecans, beans, and acai, broccoli.
CHECK OUT THESE BOOKS ON NUTRITION AND ANXIETY
Eating Anxiety: The Perils of Food Politics Chad Lavin
The Anti-Anxiety Diet Cookbook: Stress-Free Recipes to Mellow Your Mood
Cooking to Cure: A Nutritional Approach to Anxiety and Depression
IN REVIEW
Always consult with your doctor or a nutritional health professional when making drastic changes to your diet. We all have different DNA makeup, and our bodies respond to anxiety in varying ways. Do what is best for you. But also remember that there are particular food and drinks that affect stress and anxiety. Be aware of them, and consider moderation and common sense as a general gauge. Understanding the value of sound nutrition and healthier lifestyle choices can help cut down and better minimize your levels of stress and anxiety.
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