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The Link Between Nutrition and Anxiety

Kayla Castle • May 18, 2021

In honor of mental health awareness month, this article explores the connection between nutrition and anxiety. Nutrition is very powerful and has a critical role in brain functioning. Diets highly comprised of sodium, saturated fat and caloric dense processed foods are linked to an increased anxiety risk. While nutrition cannot cure anxiety along, creating a balanced lifestyle can help aid symptom relief. 

Start your day off with tryptophan-rich foods, these foods regulate blood glucose levels, promote satiety and ease anxiety. Tryptophan is a precursor of serotonin, an essential neurotransmitter. Tryptophan-rich foods include; nuts, seeds, eggs, turkey, tofu, eggs, legumes and milk. 

Antioxidants are the way to-go, omega-3’s support brain function. Studies show anxiety suffers tend to have decreased levels of circulating omega-3’s. Salmon, tuna, walnuts, sardines, mackerel and flaxseeds, are all great omega-3 rich foods.

Cut back on the sugar, caffeine & alcohol, these 3 can lead to a nervous, jittery and irritable feeling that can heighten anxiety symptoms. Water, tea and no sugar added juice are great options. Steering clear of foods with added sugars as it can lead to a drop-in blood sugar, worsening anxiety. 

Balance is key, by keeping blood sugar levels stabilized. Eat small meals regularly (3-5 x/day) including a complex carb, fat and protein source. 

Take a 20-minute break, whether it is a 20-minute meditation or a 20-minute walk. When feeling anxious, take a few minutes to slow-down and reflect. Focus on breathing, and repeat this mantra “I am here, I am enough, I am safe, I am loved”. If just starting out I recommend doing a 5-10 minute mediation in the morning. Remember the goal isn't to be perfect, thoughts will still pop-up in your mind. Focus on being present in the moment. 

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You know when you eat something sweet and then later in the day you start feeling sluggish and tired? That sugar crash feeling is from a sharp rise in blood sugar levels followed by a decline. Having consistent blood sugar levels provides us with a consistent energy boost. By structuring our meals in a balanced pattern, you will be less likely to experience a “sugar crash”.

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