Anxiety is something many of us experience at various points in our lives, whether it's a fleeting feeling of unease or a more persistent condition. If you’re struggling or feeling like anxiety is taking over your life – you’re not alone. Anxiety disorders are the most common mental health conditions globally. While the cause of anxiety differs from person to person, we know it’s influenced by changes in chemicals in your brain. But we have some uplifting news! According to a comprehensive review of the literature by Aucoin et al. (2021), small changes in your daily routine, especially your diet, can make a world of difference [1]. Let's dive into how diet and anxiety are connected. We’ll also be exploring some practical tips to help you feel more balanced.
Gut Microbiome
First off – if you’re wondering how your food is linked to mood, it’s helpful to understand a bit about the gut-brain link. In your gut, you have a huge community of microbes (approximately 100 trillion of them!) [2]. These microbes are busy breaking down food, producing essential nutrients and even creating chemical messengers. They play a huge role in your overall health, influencing everything from digestion to mood, and even your immune system.
The gut microbiome is often referred to as the ‘second brain’ because of its significant influence on your mental and emotional well-being. It communicates with your brain via the gut-brain axis. This means what happens in your gut doesn’t stay in your gut—it can impact your mental health, including anxiety levels. The gut microbiome is constantly evolving depending on what we are putting into our bodies. Even within a few days, it can drastically change [3]. This means we can start supporting ‘good’ gut bacteria right away by choosing foods that nourish them, while cutting back on foods that add stress to our system.
What foods will help boost my mood?
Fermented foods: Fermented foods are rich in beneficial bacteria known as probiotics. These probiotics have a profound effect on the gut microbiome and consequently, your mental health. Research in young adults has suggested that consumption of fermented foods could potentially help with social anxiety in particular [4]. Yoghurt, kombucha, kimchi, sauerkraut, miso, kefir are all great options.
High-fibre foods: Fruits, vegetables, and whole grains are easy to incorporate into your diet and are great sources of fibre. Fibre promotes a healthy microbiome by feeding the ‘good’ bacteria in your gut, reducing inflammation and also stabilising blood sugar levels. Keeping your blood sugar stable is essential for maintaining steady energy and mood. Large fluctuations in blood sugar can lead to fatigue, irritability and anxiety. So, boosting your fibre intake is an easy way to help keep your mind calm.
Green tea: Green tea in particular is known for reducing anxiety symptoms. One of its components, L-theanine, works wonders in improving gut health and also relaxing the mind.
Omega-3: Omega-3 fatty acids, found in fish like salmon and mackerel, are well-documented for their role in reducing anxiety. People with more severe anxiety have been found to have lower levels of omega-3 [5]. If you’re following a plant based diet, don’t worry – seaweed is a great source of omega-3 too!
Turmeric: Turmeric has been explored for its potential in preventing or managing the symptoms of Alzheimer’s, Parkinson’s, as well as depression and anxiety! [5]. Its active component, curcumin, is believed to reduce inflammation and increase neurotransmitter synthesis, contributing to its mood boosting effects. It’s easy to add to oats, smoothies, hot drinks, and curries.
B Vitamins: These vitamins, especially B6, B9 (folate), and B12, play a significant role in gut and brain health. A higher intake of B vitamins has been associated with lower prevalence of depression, anxiety and stress symptoms [6]. You can find them in nuts, legumes, whole grain breads, as well as meat.
What foods should I avoid?
Highly processed foods: Say ‘no’ to packaged chips, instant noodles, and fast food. These foods are generally full of additives, preservatives and unhealthy fats that can harm your gut bacteria. They’re also low in fibre and nutrients, leading to imbalances in the gut microbiome, inflammation and a negative impact on mood.
Sugars: Sweetened beverages like flavoured coffee, sugar cereals and pastries are best avoided. While it’s no surprise to have sugar as one to avoid, there’s a reason it comes up time and time again. High sugar intake can lead to spikes and crashes in blood sugar levels, contributing to mood swings and anxiety. Excess sugar can also feed harmful gut bacteria, promoting inflammation anxiety symptoms.
Refined carbohydrates: Think white bread, white rice and pastries. Unfortunately, these foods are stripped of their fibre and nutrients during processing. White bread often contains preservatives that are great for a long shelf life but not so great for your gut. Like other foods to avoid, these also lead to rapid blood glucose spikes, which can exacerbate anxiety symptoms.
Wrapping up
Anxiety might feel like a daunting challenge, but the good news is that you have more power than you think – right on your plate. We want to keep things simple, starting with addressing the basics first and taking control of what you can. It’s also important to remember to take it easy; this isn’t about cutting all the fun foods from your life. It’s about being mindful of how they affect you and focusing on eating more of the good stuff. Diet is a powerful tool, but it’s just one part of a holistic approach to managing anxiety. Other essential components include getting enough sleep, staying active and seeking therapy.
If you’re keen to learn more about anxiety, or explore treatment options, try out our free social anxiety test to see if oVRcome’s virtual reality exposure therapy could benefit you too!
References
[1] Aucoin M, LaChance L, Naidoo U, Remy D, Shekdar T, Sayar N, Cardozo V, Rawana T, Chan I, Cooley K. Diet and Anxiety: A Scoping Review. Nutrients. 2021 Dec 10;13(12):4418. doi: 10.3390/nu13124418. PMID: 34959972; PMCID: PMC8706568.
[2] Ferranti EP, Dunbar SB, Dunlop AL, Corwin EJ. 20 things you didn't know about the human gut microbiome. J Cardiovasc Nurs. 2014 Nov-Dec;29(6):479-81. doi: 10.1097/JCN.0000000000000166. PMID: 25290618; PMCID: PMC4191858.
[3] David, L., Maurice, C., Carmody, R. et al. Diet rapidly and reproducibly alters the human gut microbiome. Nature 505, 559–563 (2014). https://doi.org/10.1038/nature12820
[4] Hilimire MR, DeVylder JE, Forestell CA. Fermented foods, neuroticism, and social anxiety: An interaction model. Psychiatry Res. 2015 Aug 15;228(2):203-8. doi: 10.1016/j.psychres.2015.04.023. Epub 2015 Apr 28. PMID: 25998000.
[5] Norwitz NG, Naidoo U. Nutrition as Metabolic Treatment for Anxiety. Front Psychiatry. 2021 Feb 12;12:598119. doi: 10.3389/fpsyt.2021.598119. PMID: 33643090; PMCID: PMC7907178.
[6] Mahdavifar B, Hosseinzadeh M, Salehi-Abargouei A, Mirzaei M, Vafa M. Dietary intake of B vitamins and their association with depression, anxiety, and stress symptoms: A cross-sectional, population-based survey. J Affect Disord. 2021 Jun 1;288:92-98. doi: 10.1016/j.jad.2021.03.055. Epub 2021 Mar 26. PMID: 33848753.
Comments