Reducing Anxiety With the Help of Nutrition
Today, I wanted to share with you a blog post by Kristina Virro from Fresh Insight all about how to help anxiety through changes in your nutrition. I’m always trying to better my mental health and being able to combine that with nutrition is right up my alley! Both are topics that our family cares a lot about and I hope you are able to take something positive away from this.
“I just know I’m going to be so nervous before the job interview, which is ridiculous,” Kaitlin* stated as she fidgeted with her hands. “What can I do to stop psyching myself out so much?”
In addition to discussing coping strategies and normalizing Kaitlin’s anxiety (which 93% of people experience before a job interview, by the way!), I reminded her to stay away from caffeine before her interview. Since anxiety comes with a surge of adrenaline to begin with, chugging back an Americano would only make things worse.
Her surprise at this tidbit of information reminded me of how disconnected the worlds of mental health and physical health can be. In fact, people seldom inquire about how eating and lifestyle habits influence mental health (and vice versa) despite the fact that research has repeatedly connected these dots.
That’s why I wanted to discuss different diet and lifestyle changes that can help reduce your propensity to experience anxiety.
FIRST THING’S FIRST
WHAT IS ANXIETY?
Everyone experiences anxiety from time to time. From an evolutionary perspective, anxiety is necessary for our survival as it ensures that our body’s fight/flight/freeze response turns on in life-threatening situations.
For someone with an anxiety disorder, however, this response is on overdrive. The feelings and thoughts that come with being in this state persist for a long period of time and have the potential to disrupt daily activities like job performance, school work, and relationships.
There are many different types of anxiety disorders, including: Generalized Anxiety Disorder (GAD), Panic Disorder, Social Anxiety Disorder, and Obsessive Compulsive Disorder (OCD), among others.
HABITS THAT HELP
REDUCE INFLAMMATION IN THE BODY
Chronic inflammation occurs when your immune system triggers an inflammatory response for prolonged periods of time — sometimes for months or even years! Unfortunately, certain foods can worsen symptoms of inflammation, which appears to be a key determinant in mood disorders.
THE TAKEAWAY
Limit your intake of pro-inflammatory foods:
- Sugar
- Trans Fats
- Refined Carbohydrates (i.e. white bread, cookies, cakes)
- Saturated Fats
Add anti-inflammatory foods:
- High Fibre (think beans & avocados)
- Low in refined carbohydrates (yams or squash)
- High in Omega-3s (fish, nuts, and seeds)
REDUCE CAFFEINE INTAKE
Coffee can be irresistible to some of us, but did you know that those with anxiety disorders appear to be especially sensitive to its effects? One study looked at how caffeine was more likely to induce nervousness, fear, palpitations, restlessness, tremors, and higher cortisol levels in the former group.
THE TAKEAWAY
Reduce your caffeine intake. Start at no more than 200mg of caffeine per day and work your way down from there, if possible.
Give coffee alternatives a try! MUD/WTR is one example, which contains organic ingredients like cacao, chai, and different types of mushrooms to provide you with natural energy and 1/7 the amount of caffeine.
STABILIZE BLOOD SUGAR LEVELS
Insulin is a hormone that’s in charge of sending glucose (or sugar) out of our bloodstream and into our cells. If we consume a lot of carbohydrates in a meal, especially refined ones, a lot of insulin is released in a short period of time. The result is that our blood sugar levels rapidly rise and fall, which can correspond with symptoms like irritability, anxiety, heart palpitations, and shakiness. Sounds a lot like symptoms of anxiety, doesn’t it?
THE TAKEAWAY
Stabilize your blood sugar levels by:
- Eating high-fibre foods
- Increasing your intake of protein and healthy fats
- Reducing your overall intake of carbs
- Exercising regularly
PRO TIP: One way I put this into practice is to have a handful of nuts whenever I have a piece of fruit. The protein and fat in the nuts lessen the spike in blood sugar that I would experience if I’d just eaten a piece of fruit by itself.
KEEP YOUR GUT HEALTHY
Our microbiome, which refers to the microorganisms found in our gut, plays a major role in mood regulation. Specifically, at least 90% of serotonin is made in our gut, which is a neurotransmitter that acts as a mood stabilizer.
THE TAKEAWAY
Add probiotics to your diet through consuming yogurt, kefir, sauerkraut, tempeh, and miso.
Reduce your intake of added sugars to stop feeding the “bad bacteria” in your gut.
TAKE YOUR VITAMINS
There are various natural supplements that have been shown to naturally improve symptoms of anxiety, including:
St. John’s Wort: a yellow plant native to Europe that can be taken as a pill or as a spray that goes under your tongue. This ingredient has been shown to lead to a 57% decrease in OCD symptoms!
Ashwaganda: an herb that has been associated with a decrease in scores on anxiety tests.
Multivitamin: a good, quality multivitamin made from real whole foods. In fact, individuals who are under high stress have been shown to experience a drop in levels of certain vitamins and minerals, which can impact cognitive health and anxiety.
PRO TIP: If you’re take any prescription medication, be sure to confirm with your doctor and/or pharmacist that these natural supplements don’t have any interactions.
GIVE PSYCHOTHERAPY A TRY
If you ask me, looking at the body and the mind is the most effective approach when it comes to mental health. While eating certain foods and moving more will undoubtedly help anyone with anxiety, learning how to change your thoughts in helpful ways and regulate your emotions can be enormously helpful, both of which can be learned in therapy.
THE BOTTOM LINE
Anxiety doesn’t have to run your life! Whether you start consuming more protein, taking certain supplements, or talking to a therapist, these simple changes can have life changing results.
What are some ways that you have learned to navigate anxiety? Let us know in the comments below!
The CEO and Founder of Fresh Insight, Kristina Virro is passionate about reducing stigma around mental health and helping people learn effective strategies so that they can feel less stuck and more empowered in their life. She honours this mission through providing psychotherapy and nutritional counselling at her clinic, which offers support for people of all ages and backgrounds. Kristina’s determination to spread her knowledge and passion to others has allowed her clinic to help thousands of people and she has shared her expertise with a number of media outlets, including FLARE, Canadian Living, ELLE Canada, and a number of podcast, radio and television shows. When she isn’t at work, she can be found knitting her 900th pair of socks and forcing affection on her cats.
Find Kristina on Instagram, Facebook, TikTok or on her website.