How to Reduce Anxiety Through Diet
What we put in our bodies has an influence on our health, both physical and mental. There are a number of ways that diet can help to reduce anxiety. Some of the most effective dietary strategies include:
Eating a healthy diet.
A healthy diet is one that is rich in fruits, vegetables, whole grains, and lean protein. In fact, some people who don’t get enough protein for dinner one night might feel anxious in the morning. These foods provide the body with the nutrients it needs to function properly, including nutrients that are essential for brain health and mood regulation. For people on a restricted diet or who might prefer non-animal based proteins, it’s still vital to make sure we’re getting a mix of fruits (fiber, natural sugars, vitamins), vegetables (fiber, minerals, carbohydrates), grains (fiber, carbohydrates) and protein (protein).
Eating plenty of omega-3 fatty acids.
Omega-3 fatty acids are essential fatty acids that have been shown to have a number of health benefits, including reducing anxiety. Good sources of omega-3 fatty acids include fatty fish, such as salmon, mackerel, and tuna; nuts, such as walnuts and flaxseeds; and seeds, such as chia seeds and hemp seeds. Chia seeds make a wonderful “make ahead” yogurt addition. Even plain yogurt can thicken up into a Greek-yogurt-like consistency.
Limiting sugar and processed foods.
Sugar and processed foods can cause blood sugar levels to spike and crash, which can lead to anxiety symptoms. Sometimes anxiety can be brought on by simple mood turbulence as a consequence of energy spikes. It is best to limit these foods and focus on eating whole, unprocessed foods. In fact, there have even recently been some substantial links between depression and processed foods.
Drinking plenty of water.
Dehydration can contribute to anxiety symptoms. It is important to drink plenty of water throughout the day, especially if you are feeling anxious.
Avoiding caffeine and alcohol.
Caffeine and alcohol can both worsen anxiety symptoms. Caffeine can give a person the jitters and alcohol, which is both a depressant and a stimulant, is terrible for physical and mental health. It is best to avoid these substances if you are struggling with anxiety.
Eating regular meals.
Skipping meals can lead to low blood sugar levels, which can trigger anxiety symptoms. It is important to eat regular meals throughout the day to keep your blood sugar levels stable. For more information in evening out blood sugar levels, check out the glycemic index.
Eating mindfully.
Mindful eating is the practice of paying attention to the food you are eating, without judgment. This can help you to enjoy your food more and to be more aware of how your food is making you feel.
If you are struggling with anxiety, making changes to your diet can be a helpful way to manage your symptoms. Eating a healthy diet, limiting sugar and processed foods, drinking plenty of water, and avoiding caffeine and alcohol can all help to reduce anxiety. You may also find it helpful to practice mindful eating.