Research Suggests Diet Can Impact Anxiety Levels
Many of us have heard the saying, “you are what you eat,” but a new study suggests that “you feel what you eat” as well. According to registered dietitian Theresa Gentile, diets that include anti-inflammatory fats and emphasize vegetables, fruits, and limit refined grains, sugar, and processed foods can decrease the incidence of anxiety. This is supported by Los Angeles-based marriage and family therapist Marina Braff, who believes that food can significantly impact mood.
With nearly 40% of adults feeling more anxious than they were last year, it is crucial to consider the role diet plays in mental health. However, it is important to note that not all anxiety can be managed through lifestyle changes alone, and it is recommended to seek professional help if needed.
To boost mood and reduce anxiety, experts suggest incorporating certain foods into your diet. Probiotic and prebiotic foods such as kefir, yogurt, kimchi, bananas, and oats are known to support gut health and the production of feel-good chemicals in the brain like serotonin and dopamine. While it may be challenging to get the recommended amount of probiotics from food alone, taking a probiotic supplement can be beneficial with the approval of a healthcare provider.
Zinc is another essential mineral that can help alleviate symptoms of anxiety. Foods like oysters, shrimp, steak, pork chops, and leafy greens are rich in zinc and may contribute to the production of neurotransmitters like serotonin and dopamine. Additionally, selenium, which plays a role in immunity and thyroid health, can be found in Brazil nuts, almonds, lentils, chickpeas, and black beans.
Omega-3 fatty acids found in salmon, tuna, trout, and flaxseeds have been shown to reduce inflammation in the body, which can positively impact mental health. Including three to four ounces of fatty fish in your weekly diet or adding a tablespoon of ground flaxseeds to your meals can be beneficial.
Tryptophan, an amino acid needed for serotonin production, is found in foods like eggs, soy, seeds, and turkey. Adequate dietary protein, particularly protein with tryptophan, may help improve symptoms of anxiety.
In addition to diet, lifestyle changes like moderate exercise, mindfulness meditation, and avoiding caffeine, alcohol, and nicotine can also decrease anxiety. Managing blood sugar levels is also important, as high glycemic index foods can cause a surge of insulin, triggering anxiety symptoms.
Overall, creating and maintaining healthy habits is key for managing anxiety. Exercising, staying hydrated, and getting fresh air can all contribute to improved mental health. However, if anxiety is significantly impacting quality of life, it is essential to consult a healthcare professional for further guidance and potential interventions such as therapy or medication.