What Food Helps With Anxiety?
As an Anxiety Therapist, I have seen first-hand how diet plays a pivotal role in managing mine and my clients anxiety.
While no magical food will banish anxiety for good, certain foods can help ease the symptoms, while you may find other foods might make things worse. This is due to what we eat affecting our brain chemistry, our hormone levels and our overall physical health, and all of these factors influence how we feel mentally.
The causes of anxiety and stress are complex and they are different for everyone.
Some people avoid eating when they feel anxious. This was me, I had no appetite at the height of my anxiety when I was a teenager, and even if I did force myself to eat, I struggled to keep anything down.
I would frequently pass out and it was only then that I was able to realise I hadn’t eaten for say 3 days. This understandably concerned my family and I was marched to the doctors on suspicion of having an eating disorder, which obviously increased my anxiety further as my weight was monitored.
Other people comfort eat with a lot of sugary snacks when they feel anxious. This is because we may feel like we have no energy when we are anxious, as our body has to work extremely hard to remain hypervigilant (on the lookout for danger) and keep us in the flight and fight response.
Our body is constantly preparing itself to run or fight the danger, however if we are feeling anxious and nervous while sitting on our sofa, our bodies have no way of burning the extra energy we are consuming, hence anxiety can cause weight gain.
We may have an urge to eat something sugary just before a panic attack when the body is trying to tell us that our blood sugar levels have fallen. It is far better for us to eat a little but often throughout the day when we feel anxious, as our digestive system slows down. This helps to keep our blood sugar levels more constant.
Food and Drink that Creates Anxiety
Some food and drink may trigger anxiety and nervousness, so it is good to know what best to avoid.
Caffeine and It's Impact on Anxiety
I love a good cup of coffee to start my day, but too much caffeine can also heighten anxiety. Unfortunately, caffeine is one of the worst substances for triggering our fight or flight responses. Both myself, and many of my clients, feel calmer and sleep better after reducing caffeine consumption.
Caffeine increases cortisol levels and releases adrenaline, our primary stress hormones, causing us to feel alert and awake and produce the very same physiological response that is triggered when we are stressed and preparing us to fight or flight.
Caffeine stimulates our sympathetic nervous system, which can lead to increased heart rate, sweating and that jittery feeling of being on edge. Caffeine further contributes to anxiety and stress by causing a depletion of vitamin B1 (thiamine) which is one of the anti-stress vitamins and it decreases the production of the feel good chemical serotonin.
Caffeine stays in our system for many hours leading to restlessness and a lack of sleep. Lack of sleep is also a well-known trigger for anxiety, creating a vicious cycle where poor sleep leads to increased anxiety, which in turn affects sleep.
So, if you are feeling anxious, then I suggest cutting back on the caffeine, especially after lunch time,
Alcohol and Its Impact on Anxiety
I have actually written an entire article on the effects of alcohol on anxiety!
Many people turn to alcohol as a means to cope with their anxiety, but might not realise that alcohol can actually exacerbate anxiety symptoms in the long run.
While a few beers or a glass of wine can initially act as a sedative, due to the increase in the balance of the neurotransmitter GABA in the brain, creating a feeling of relaxation, the effects soon wear of and can lead to increased anxiety in the long run.
Alcohol is also a diuretic, meaning we need to go to the loo more frequently, which can lead to dehydration. Dehydration can cause symptoms similar to anxiety, such as dizziness, headaches and irritability, which can all contribute to increased anxiety, and increased symptoms.
The physical symptoms of a hangover can also mimic or exacerbate anxiety, not to mention waking up the morning after the night before when we are trying to piece together exactly what happened at the office party.
So we all know it is best to enjoy alcohol in moderation, but be mindful of its potential impact on your mental health too.
Sugar and Artificial Sweeteners
Try to limit sugary snacks and fizzy drinks if possible but realistically, there’s no way to avoid sugar 100 percent of the time.
Sugar is a contributor to overall anxiety as it causes our blood sugar to go on a roller coaster ride of spikes and crashes and with it, our energy also goes up and down. When blood sugar crashes, our mood is impacted leading to feelings of irritability, fatigue, mood swings and anxiety.
A sugar crash is similar to a caffeine crash, and can also cause mood changes, heart palpitations, difficulty concentrating and fatigue— not unlike the beginning stages of an anxiety or panic attack.
High sugar intake can also lead to inflammation in the body which can negatively affect our brain function and neurotransmitter activity, and is linked to various physical and mental health issues.
Sugar, like caffeine and alcohol, can also be addictive, and frequent consumption can lead to dependency. Withdrawal can cause additional symptoms such as irritability and increase anxiety.
Be aware! Sugar is often hidden in many processed foods. Reading labels can help you identify and avoid these hidden sources however it is not easy. Sugar can be listed under many different names, such as high fructose corn syrup, sucrose, glucose, and more.
So while sugar might satisfy your sweet tooth and give you an energy rush, too much can have a profound impact on our mental and physical wellbeing so best to avoid where we can, and be mindful of how much we are consuming.
Processed Foods
Processed foods are a staple in many diets due to their convenience and long shelf life. They are often high in unhealthy fats, sugar, salt, additives and preservatives which can all contribute to increased anxiety.
Processed foods are also typically low in essential nutrients like vitamins, especially in B vitamins (B6, B12), minerals (magnesium and zinc) and fibre, and can cause inflammation and impair brain function leading to increased anxiety.
Fried Foods
Fried foods are high in unhealthy fats that again can lead to inflammation and negatively impact brain health. Consuming too many fried foods can leave you feeling sluggish and anxious.
What Foods Ease Anxiety?
So now let's look at foods that help reduce anxiety
Oats
Oats are a great way to start your day if you're feeling anxious. They release energy slowly, keeping your blood sugar levels stable and avoiding those dreaded mid-morning slumps. Plus, they boost serotonin production, the happy chemical that helps regulate mood. Think of oats as your morning superhero!
I tend to soak mine overnight with some Chia seeds and Cocoa nibs, and add some fresh berries and yoghurt too.
Fatty Fish
Fatty fish, such as salmon, mackerel, sardines, trout, and herring, are high in omega-3. Omega-3 is a fatty acid that helps promote cognitive function and mental health, and reduce inflammation. Eating fatty fish a couple of times a week can help you feel more balanced and less frazzled
Chia seeds also contain omega 3, and are a great addition to smoothies, overnight oats or soups.
Salmon and sardines are also among the few foods that contain vitamin D, along with egg yolks.
Eggs also contain tryptophan, an amino acid that helps create serotonin. which helps to regulate mood, sleep, memory, and behavior. Serotonin is also thought to improve brain function and relieve anxiety.
Spinach
Spinach is also packed with magnesium, which helps regulate cortisol levels (the stress hormone). Low magnesium levels have been linked to anxiety, so adding spinach to your diet can be a great way to keep anxiety at bay.
Avocados
Avocados are rich in B vitamins, which are essential for healthy brain function and mood regulation. They also contain healthy fats that help support brain health. Spread some avocado on toast or add it to your salad for a delicious and anxiety-reducing meal.
Blueberries
Don’t let their size fool you; blueberries are small but mighty. They are rich in antioxidants, which help repair and protect your brain cells. They keep your brain safe from oxidative stress.
Sprinkle them on your oats, blend them in a smoothie, or just enjoy them as a snack.
Dark Chocolate
Yes, dark chocolate can actually help reduce anxiety. It’s rich in flavonoids, which can improve blood flow to the brain and boost cognitive function. Dark chocolate also contains magnesium, a mineral known for its calming effects.
Almonds and Brazil Nuts
Almonds are a great source of magnesium and healthy fats. They help stabilize blood sugar levels and keep you feeling full and focused.
Brazil nuts are high in selenium, which may improve mood by reducing inflammation.
Both brazil nuts and almonds are also a good source of vitamin E, an antioxidant which is beneficial for treating anxiety.
Other nuts, mushrooms and soybeans, are an excellent source of selenium.
Chamomile Tea
When anxiety has us on edge, a cup of chamomile tea can be incredibly soothing. Chamomile has been used for centuries as a natural remedy for anxiety and insomnia. It’s like a warm, comforting hug in a mug.
So, these are the foods that help and hinder anxiety.
However this would not be a complete list if I didn’t mention the importance of water, and staying hydrated. Dehydration can cause mood changes and increase anxiety so ensure you’re drinking enough water throughout the day.
Water is by far the best thing to drink. Try and carry a bottle around with you as a dry throat tends to make us feel anxious. Many of us don’t drink enough to keep our body running efficiently. Water is needed to transports hormones, chemical messengers and nutrients to vital organs of the body.
We can be dehydrated without knowing it and can often interpret being thirsty as a sign of hunger.
When we are dehydrated our bodies interpret this as a potential threat to our survival, and trigger anxiety symptoms.
Eat regularly
Skipping meals can lead to drops in blood sugar, which can trigger anxiety. Try to eat regular, balanced meals throughout the day to keep your blood sugar levels stable.
Balance Your Plate
Aim for a balanced diet that includes a variety of whole foods. Incorporate plenty of fruits, vegetables, lean proteins and healthy fats.
Listen to Your Body
Pay attention to how different foods make you feel. Everyone’s body is different, so what works for one person might not work for another.
Practice Mindful Eating
Take the time to enjoy your meals without distractions. Eating mindfully can help you appreciate your food and tune into your body’s hunger and fullness cues.
Remember, while diet can have a significant impact on anxiety, it’s just one piece of the puzzle. It’s also important to incorporate other healthy habits like regular exercise, sufficient sleep, and stress management techniques into your routine. And of course, if you are struggling with anxiety, don’t hesitate to reach out to an anxiety therapist for support. You’re not alone, and there is help available.
If You Need Further Support
If you need further support with your Mental Health, a trained Anxiety Specialist can prescribe a personalised plan to understand the root cause of anxiety, as well as help develop healthy coping strategies that are focused around your individual needs.
We have had great success helping clients manage anxiety by understanding the root cause, recognising their negative thought patterns and behaviours, and replacing them with healthier, more resourceful ones.
Taking care of your mental health is an essential part of your overall well-being. Left unresolved, anxiety can spiral out of control and have a significant impact on relationships, work, school and family life.
So if you want to take the next steps to have a happier life where your fears no longer hold you back, click the button below and book a free no obligation consultation call.
Additional Resources to Ease Anxiety
Read What Causes Anxiety?
Read What Are The Different Types of Anxiety?
Read Can Mindfulness Help with Anxiety
Watch How to Feel Less Anxious
Watch How To Reduce Anxiety Immediately
Watch Breathing Techniques for Anxiety
Download Circle of Control and Influence worksheet
Download Cognitive Distortions worksheet
