A healthy diet, adequate
sleep, and daily exercise are the building blocks of good health and well-being
for everyone but are especially important in recovering from anxiety. Good
nutrition is essential in supporting your new understanding about managing your
anxiety symptoms and taking action to make changes in your life to reduce
stress and anxiety.
Eating well to manage
anxiety is not very different from a generally good diet: eat a variety of
fruits and vegetables, whole grains, good fats, and lean protein (with or
without dairy products, depending on your ability to tolerate them) while cutting
down on refined carbs, sugar, salt, unhealthy fats, caffeine, and alcohol. Some
foods and nutrients, however, are better at reducing symptoms of anxiety while
others make things worse.
Foods that help lessen
symptoms of anxiety contain the amino and fatty acids or vitamins and minerals
that foster calm, relaxed feelings. You may have experienced the sleepy feeling
you get on Thanksgiving after eating turkey or you drink warm milk when you have
trouble falling asleep. Both of these foods contain L-tryptophan, an amino acid
that improves sleep and mood by increasing serotonin, the same neurotransmitter
that antidepressants affect. Vitamins B and C are depleted by stress so
making sure you get enough of these vitamins can reduce feelings of stress and
anxiety. The B vitamins are found in various grains, vegetables, meats, eggs
and dairy products while vitamin C is found in many fruits and vegetables. The
minerals calcium and magnesium help to relax tense muscles and support the
nervous system. Omega-3 fatty acids, found mainly in cold-water fish and some
oils, such as canola, walnut and flaxseed, are important to brain functioning
so they also affect the reduction of anxiety. While it’s best to obtain these
nutrients from food, your primary care provider may also recommend a
vitamin/mineral supplement.
Some foods are known to
increase anxiety. Although it’s good for everyone to avoid sugar and refined
carbohydrates, it is especially important for those with anxiety to cut down on
them. The fluctuation in blood sugar levels can induce anxiety and depression
on its own so it certainly makes pre-existing anxiety worse. In addition, sugar uses up
B and C vitamins, which also increases anxiety. While there is a debate about whether
caffeine has a negative or positive effect in general, for most people with
anxiety it is better avoided since it can cause and worsen many symptoms of
anxiety such as nervousness, rapid heartbeat, insomnia, restlessness, and panic
attacks. Similarly, alcohol impairs sleep and reduces the neurotransmitters
(brain chemicals) that affect mood and anxiety.
Skipping meals can also
induce anxiety, tension and mood destabilization so it is also important for
those who deal with anxiety to eat regularly, at least three times per day.
Many people skip meals because of the nausea and other stomach issues that
arise from anxiety, and in the mistaken belief that skipping meals will result
in weight loss. Not eating makes sense when nausea is caused by flu or food
poisoning but it actually makes nausea associated with anxiety worse. Skipping
meals releases stress hormones like cortisol to increase energy, which causes stress on the body and
increases anxiety, as well as depression, diabetes and high blood pressure. Not
eating regularly also depresses metabolism and decreases the ability to lose
weight.
To learn more about the
relationship between nutrition and recovering from anxiety, you can talk to
your therapist, primary care provider or a registered dietitian, and consult
the following resources.
The Anxiety and Phobia Workbook by
Edmund Bourne, Ph.D.
The Heal Your Anxiety
Workbook, by John B. Arden, Ph.D.
Submitted by Nancy R. Soro,
Ph.D., Licensed Clinical Psychologist
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