Conquering Anxiety One Bite at a Time
Addressing anxiety with nutrition.
Hello! I'm here to share some valuable information about how we can manage anxiety through our food choices. Let's explore what science tells us and how we can make mindful choices that may help ease anxious feelings.
It's essential to recognize that anxiety affects more than 300 million people around the world, and it can feel incredibly isolating. This complex condition arises from biological, psychological, and environmental factors, making it tough to find the right approach to manage it. Understanding that there’s no single solution can be daunting. It is promising to recognize the significant role nutrition plays in supporting mental health, backed by growing evidence.
We all recognize that maintaining a healthy diet is key to our overall well-being, but sticking to a balanced nutrition plan can be a challenge. Let’s delve into the specific nutrients and foods that have been shown to alleviate anxiety and enhance our sense of well-being.
1. Omega-3 Fatty Acids: These essential fats are primarily found in fatty fish like salmon, mackerel, and sardines. Omega-3s are known for their anti-inflammatory properties and role in supporting brain health. Studies indicate that they can help reduce anxiety symptoms by influencing neurotransmitter pathways.
2. Probiotics: Probiotics can play an important role in maintaining gut health, which is increasingly linked to mental wellness. By fostering a healthy gut microbiome, they can reduce anxiety levels. Consuming fermented foods, such as yogurt, kefir, sauerkraut, and kimchi, can enhance a healthy gut flora. This improvement in gut health may help in reducing anxiety levels.
3. Antioxidant-rich Foods: Foods high in antioxidants can protect the body against oxidative stress- a known contributor to mood disorders. Enjoying a diet rich in berries, nuts, seeds, and leafy vegetables like spinach and kale will enhance your intake of these powerful nutrients.
4. Magnesium: Valued for its calming properties, magnesium is a key nutrient for reducing anxiety. It supports sleep quality and helps in regulating neurotransmitters. Add more magnesium to your diet through leafy greens, nuts, seeds, and whole grains.
5. Vitamin D: Often referred to as the "sunshine vitamin," Vitamin D deficiency is associated with mood disorders, including anxiety. While catching some rays is the best way to boost your levels, foods like fortified dairy products, eggs, and fatty fish can also help maintain adequate Vitamin D levels.
Feel free to incorporate some of these foods into your meals and observe how your mind and body respond and let me know what you discover. Happy nourishing!
Mediterranean Diet for Mood
How the Mediterranean Diet can boost mood and ease depression
The Mediterranean diet (MD) is a flexible, satisfying way of eating that emphasizes whole, plant-based foods and healthy fats. Known as one of the world’s healthiest dietary patterns, recent research even suggests that the MD can help improve mood and reduce depressive symptoms!
Unlike typical “diets,” the MD isn’t about strict rules or counting calories. Instead, it’s about balance, flavor, and enjoying foods that fuel both body and mind.
The MD is comprised mainly of:
Healthy Fats: Think essential Omega-3s and monounsaturated fats, especially from extra virgin olive oil (EVOO) and fish..
Antioxidant-Rich Polyphenols: Found in EVOO, dark chocolate, berries, tea, herbs, and red wine.
Vitamins in Whole Foods: Real foods provide more complete nutrition compared to many supplements.
Fiber for a Healthy Gut: Essential for gut health, feeding beneficial bacteria to support digestion and immunity.
In general, focus on eating:
Plenty of veggies, fruits, legumes (beans, nuts), and seeds.
Incorporate whole grains like whole-wheat bread and brown rice.
Lots of EVOO as a primary healthy fat.
Enjoy fish, especially those rich in Omega-3s.
Have natural cheese and yogurt in moderation.
Limit red meat; opt for poultry, fish, or plant proteins.
Cut back on sweets, sugary drinks, and butter.
Moderate wine with meals is fine (but there’s no need to start if you don’t already drink).
Why the MD Works:
Limits Saturated and Trans Fats: Keeping these low helps manage LDL cholesterol and reduces artery plaque and inflammation.
Promotes Healthy Fats: Omega-3s support brain health, good cholesterol levels, and reduce inflammation.
Limits Sodium: Lower sodium helps keep blood pressure in check, reducing risks of heart disease and stroke.
Reduces Refined Carbs and Sugar: Prevents blood sugar spikes and cuts out empty calories.
Packed with Fiber and Antioxidants: These help stabilize blood sugar, reduce inflammation, and protect against certain cancers by fighting free radicals.
Other Big Benefits:
• Reduces risk of heart disease, heart attack, and stroke.
• Helps maintain a healthy weight.
• Supports balanced blood sugar, blood pressure, and cholesterol.
• Lowers risk of metabolic syndrome.
• Encourages a healthy gut microbiome.
• Reduces risk of some cancers.
• Slows cognitive decline with age.
• Promotes longevity and overall wellness.
The Mediterranean Diet is all about enjoying delicious, nourishing foods that make you feel good and support long-term health. Enjoy every bite!
Omega 3s for Mood
There is a growing body of literature indicating that omega-3 polyunsaturated fatty acids (omega-3 PUFAs) can be effective in improving symptoms of depression. Omega-3s are essential to carry out metabolic processes. They have well known benefits for heart health and brain function.
Although it is unclear how Omega-3s might improve depressive symptoms some researchers have suggested it may be related to their effects on serotonin and serotonin receptors in the brain. They may also improve symptoms through their anti-inflammatory effects.
Because we cannot produce our own supply, it is necessary to get Omega-3s from our diet.
Foods rich in Omega-3s:
Salmon
Mackerel
Tuna
Herring
Sardines
Food with Omega-3 (but in smaller amounts that fish):
Grass-fed beef
Edamame
Walnuts
Chia seeds
You may consider taking a fish oil supplement if you’ve experienced a mild decline in brain function or struggle with depression, especially if fish is not a regular part of your diet. Look for one with an EPA:DHA ratio of 2:1. I recommend a dose of 1000-2000 mg daily but always consult with your provider.