Nutrition tips for anxiety
When I asked in my Instagram stories a week ago what you need more help with, most of you answered nutritional tips for anxiety.
The association Mind says that 1 in 6 people report experiencing a common mental health problem (like anxiety and depression) in any given week in England so you are not alone! (1)
If you’re dealing with gut or hormonal issues, anxiety is often a common symptom.
Anxiety could also be caused by some nutrient deficiencies, food sensitivities, blood sugar imbalance, thyroid dysfunction, toxins and more! Once again finding the root cause is key in your health journey.
For me personally, my anxiety was due to my gut issues with Ulcerative Colitis. Since I’ve identified the trigger and know how to look after my gut health (and health in general) I rarely get anxious.
So, in my blog this week, I am sharing a few tips to help with anxiety.
If your anxiety becomes really hard to deal with, remember to speak up and seek help! It is so important to talk about it openly whether it is with a friend or a health professional.
1. Eat regular high quality protein
Protein contains the essential amino acid tryptophan which is the precursor of serotonin (our feel good hormone and important neurotransmitter); it also contains the essential amino acid L-Tyrosine which helps produce dopamine (another important neurotransmitter that contributes to our feeling of happiness).
I’m often talking about it but if you’re vegetarian or vegan you really need to think about your protein intake. Good plant-based food sources are nuts, seeds, buckwheat, quinoa, millet, kidney beans, tofu, tempeh and if you don’t feel that you eat much of these foods then a high quality protein powder may be needed.
If you eat animal products choose lean meat, chicken, fish and eggs - organic if you can!
As a bonus, protein will help you feel fuller and help to balance blood sugar.
2. Eat healthy fats
Essential fatty acids are really important for our brain and therefore our mental health.
Omega-3 fatty acids help make-up cell membranes and are essential for proper brain function. The best source of omega 3 is oily fish (salmon, mackerel, anchovies, sardines and herrings) but you can also find omega 3 in chia seeds, ground linseed, hemp seeds and pumpkin seeds.
Be careful not to consume oily fish more than 2 to 3 times per week to avoid toxicity and remember that the smaller the fish the less toxic.
Like protein, healthy fats will also help to balance your blood sugar.
3. Say no to ultra processed foods (UPF’s)
There’s been more talk about UPF’s in the news recently and I often get asked: what is the difference between ultra processed foods and processed foods?
Processed foods are changed before being sold, they may be dried, crushed, roasted, frozen, boiled or pasteurised but contain no added ingredients (for example pasteurised milk).
With UPF’s, you usually can’t understand half of the ingredients listed unless you’re a food scientist! They contain additives (sugar, preservatives, artificial flavors etc...).
UPF’s are products such as industrialised bread, pre-packaged meals, breakfast cereals and sausages. To be honest, it’s not always clear and annoyingly we need to be our own detective until there is more regulation around these products.
The NOVA system categorizes food by how much it has been processed. It is a widely recognised system and it divides the foods we buy into four groups. (2)
Group 1 - Unprocessed or minimally processed foods
Group 2 - Processed culinary ingredients
Group 3 - Processed foods
Group 4 - Ultra-processed food and drink products
Ultra-processed food has an impact on our mental health and has been linked with depressive symptoms (3)
In the BBC documentary a few months ago ‘What We Are Feeding Our Kids’, Dr Chris Van Tullekan experienced anxiety after only 4 weeks of eating more UPF’s!
There is valid evidence that what we eat influences our mental health so read the label and try to cook from scratch as much as possible if you’re feeling anxious.
4. Increase diet diversity
Focus on including a diversity of brightly coloured vegetables and fruits. We often eat the same vegetables every week but try to rotate them as much as possible.
By doing so you will receive additional antioxidants and extra B vitamins which are crucial for mental health. Think about the colour on your plate and eat the rainbow!
5. Look after your gut
I mentioned serotonin earlier and how important it was for our brain chemistry.
Our microbiota (our gut bugs) is so powerful that it is able to produce neurotransmitters such as serotonin, dopamine and GABA, which affect our nervous system function. Serotonin and dopamine play a crucial role in our mood and emotions, and GABA is also crucial for regulating anxiety.
If you’re feeling low, anxious or experiencing mood swings, it could be related to your gut (even if you don’t have any digestive issues!)
Try by cutting out some foods that you might be sensitive to (e.g dairy or gluten), write down your symptoms and see if you notice a difference after a few weeks. Food sensitivities may be causing your anxiety.
Start by engaging with mindful eating and try adding some probiotics and prebiotic rich foods to your diet to rebalance your gut bacteria.
To read more tips about gut health, read my article for Crohn’s and Colitis here.
Lastly, non-nutritional advice which is important on a daily basis: remember to breathe!
References:
Zheng, L., Sun, J., Yu, X. and Zhang, D., 2020. Ultra-Processed Food Is Positively Associated With Depressive Symptoms Among United States Adults. Frontiers in Nutrition, [online] 7. Available at: <https://doi.org/10.3389/fnut.2020.600449> [Accessed 28 September 2021].