Diet Recommendations for Improving Anxiety

I’ve personally had a long journey with anxiety which you can read more about here. This topic is so dear to my heart as I’ve had so much trial and error with learning how to manage the various anxiety conditions I’ve struggled with.

Along with Cognitive Behavioural Therapy, changing my diet has been one of the most impactful things I have done to help keep my anxiety levels in check. Listed below are some ways you can use your diet to help improve your anxiety and promote improved mental health in general.

You may or may not know that 90% of serotonin (our feel good hormone) is produced in our gut, along with 50% of our dopamine. Not only this – but the bacteria in our gut also help to increase GABA reception in the brain. With all this being said, it’s important to note that helping to improve gut health is one of the BEST ways to promote more positive mental health!

Diet Recommendations

  • Eat organic foods: this is my TOP recommendation for anyone struggling with anxiety or any other mental health conditions. Pesticides, especially glyphosate (the most commonly used pesticide in the world), have a direct impact on the tight junctions of our gut membrane. As stated, our gut bacteria play a critical role in producing mood regulating neurotransmitters.
    Also when we consume pesticides found in non organic foods, we are causing inflammation to the body – and as Dr. Uma Naidoo reminds us, “Inflammation to the body = inflammation to the brain.”

  • Eat fermented foods: try to include at least 1 a day – even better if you can include one at every meal! Some ideas include; sauerkruat, kimchi, miso, kombucha, pickles, and tempeh. Fermented foods are a great way to promote a healthier more diverse gut flora – which in turn can help to boost neurotransmitter production!

  • Balance your blood sugars: aim to include vegetables, proteins, carbs, and healthy fats at 3 evenly spaced meals throughout the day.

  • Avoid caffeine and refined sugar: When I was experiencing my peak anxiety levels I gave up coffee cold turkey. This was HARD because I was a huge addict but it was so worth it in the long run. I highly recommend transitioning off coffee by opting for a Swiss water organic decaf – that way you still get the lovely taste without the extra jitters 🙂 I also encourage people to reduce or eliminate any refined sugars such as; white sugar, brown sugar, corn syrup, soda, processed baked goods, or any other high sugar foods. Opt for sweeteners such as maple syrup, honey, or dates instead.
Pictured: Spirulina Flax Oatmeal with PB drizzle!
  • Focus on consuming plant based proteins and do your best to avoid all conventionally farmed animal products: try to eat more beans, legumes, tempeh, tofu, and nuts as your protein sources. Avoid all animal products (including dairy) unless they were grass fed, free range, hormone & anti-biotic free, organic, and apart of a regenerative farm.

    You will likely only be able to find these from a local butcher or at a farmers market. It’s important to remember that when animals are stressed out from the way they are killed, if we go on to eat them, their cortisol and stress hormones are then transferred to us. In fact, 5% of our micro RNA is made up from the last meal we eat.

  • Consume more Omega 3’s: these come in the form of ground flax seed, Spirulina, chlorella, sea weeds, walnuts, hemp hearts, and wild fish (smaller types are better).

  • Eat lots of root vegetables: These can quite literally help us to feel more grounded! It makes sense as these vegetables grow in the ground and therefore kinda have an energetically grounding effect on the body! Some of my favourites include; carrots, beets, yams, potatoes, and parsnips.

  • Drink Chamomile Tea: I recommend a cup or 2 every evening to help wind down and relax your nervous system.

If you want to know more about all this – don’t hesitate to reach out to me here where we can discuss the ways in which we can work together to have you eating in a way that curbs your anxiety for good!

Note: Although I am a registered holistic nutritionist, I am not a medical doctor or therapist. If you are struggling with your mental health it is highly recommended you also seek help from a professional in this area.

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2 Comments

  1. Wendy B on February 16, 2020 at 4:08 am

    Hi,
    There are so many chamomile teas on the shelves. Do you have a preference or recommendation?
    Thanks
    Wendy

    • admin on February 23, 2020 at 11:21 pm

      Hi Wendy
      Great question! I always recommend anything loose leaf and organic. Depending where you live Namasthe Tea brand has a good one here in B.C. If you’d prefer bagged I like the Stash Organic or the Medicinal Traditional brands. Hope that helps!

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