How to manage anxiety through nutrition

The foods and nutrients we consume or don’t consume, can have a powerful impact on our brain function, mood, and overall health. Likely more than you ever thought possible!

If you read the recent blog post Nutrition and Anxiety: 5 Common Eating Habits That Could be Contributing to your Anxiety, you probably have some understanding of the link between our emotions (namely, anxiety) and what we eat. Skipping meals and increased consumption of sugar, refined grains, caffeine and alcohol have all been found to amplify feelings of anxiety. There is also scientific evidence to suggest the importance of a number of additional dietary factors in the management and prevention of anxiety, which include the following. To that end, I’d like to share some ways that you can manage anxiety through nutrition.

Omega-3 fatty acids

Omega-3 fatty acids are essential (required in the diet because our body cannot make them) fats commonly found in flax seeds, chia seeds, hemp hearts, walnuts, soybeans and fatty fish (such as salmon). Although omega-6 fatty acids are also essential, they are much more prominent in our diet (found primarily in corn, safflower, soy, vegetable and sunflower oils used to make processed foods), and are inflammatory in excess. The recommended ratio of omega-6 to omega-3 fatty acids is 4:1, however, the national average is 16:1. In terms of anxiety, studies have found that individuals with depression and anxiety have lower levels of omega-3 in their blood, and that a reduced ratio of omega-6 to omega-3 fatty acids (consuming more omega-3 and less Omega-6) results in improvements in anxiety. 

Tip: Increase your consumption of foods high in omega-3 fatty acids, while reducing your intake of inflammatory oils (avocado and olive oil are the best choices) and processed foods. Ground flax seeds, chia seeds and hemp hearts are great additions to smoothies, baking, toast, oatmeal, and salads. Speak to your doctor if you are interested in starting an omega-3 supplement. 

Gut health 

You have likely heard of the gut-brain connection, but what does it mean? In simple terms, our large intestine (where our gut bacteria reside) and our brain communicate regularly via nerves, hormones and the immune system. In fact, 95% of our serotonin (a natural mood stabilizer that can help regulate anxiety and mood) is produced in the gut.  

When it comes to anxiety, this is a two-way street. When we feel anxious our flight, fight, freeze or fawn response is activated which slows down or even stops digestion. This can impact our gut and bring on various symptoms. Conversely, when we fuel our body with foods that negatively impact our gut health and create gut dysbiosis (an imbalance of the good and bad bacteria in our gut), our symptoms of anxiety can increase. In fact, some studies have even attributed gut dysbiosis as the root cause of some anxiety and mental illnesses. 

Regardless of the cause of your anxiety (it is typically multi-factorial), improving your gut health can result in improved symptoms of anxiety. The key to optimizing your gut microbiome is increasing your consumption of foods that feed the healthy gut bacteria, and minimizing your intake of foods that feed the unhealthy gut bacteria. Factors such as exercise, sleep and stress management also play a role.

Foods that feed your health gut bacteria include plants that are unprocessed and high in fibre, such as fruit, vegetables, legumes/beans, whole grains, nuts and seeds. Probiotic-rich foods, such as sauerkraut, kimchi, miso and tempeh also help to optimize your gut microbiome.

Foods that feed your unhealthy gut bacteria include processed/fried foods, refined sugar and grains, meat (particularly red and processed meats), eggs, dairy, alcohol and various food additives (such as MSG). You do not need to avoid these foods, but they should not make up a bulk of your diet. 

Tip:  Gradually increase your consumption of whole unprocessed plant-based foods while progressively limiting inflammatory foods that promote the growth of unhealthy gut bacteria. Aim to fill your plate with at least 50% vegetables/fruit, 25% whole (unprocessed) grains and 25% lean (ideally plant-based) protein, as per the Canadian food guide.  While probiotic supplements are not something I typically recommend, they can be beneficial in the beginning when you are working towards optimizing your gut health. In isolation, without diet and lifestyle changes, they will do very little to optimize your gut health. 

Hydration 

Several studies have established a link between dehydration and symptoms of anxiety, as well as depression and a decreased cognitive functioning. There is also a long list of benefits to staying adequately hydrated.

Tip: Ensure you are consuming at least 8 cups of water throughout the day (unless you have been advised by your doctor or other health care practitioner to do otherwise). Most of us overestimate our water consumption. Try tracking your consumption for a week to determine how much water you typically consume, and make a plan to gradually increase it. 

Magnesium 

While more research is needed, a systematic review of the evidence did establish a probable link between magnesium deficiency and anxiety. Foods high in magnesium include pumpkin seeds, almonds, leafy greens, cashews, cacao, dark chocolate, legumes, oily fish, bananas and avocado. 

Tip: Increase your consumption of magnesium-rich foods. 

Vitamin D

A clear link between depression and Vitamin D deficiency has been long established. A number of studies (PM31478182, PM32213801) have also found a link between vitamin D deficiency and anxiety, suggesting that individuals who do not get enough Vitamin D experience more severe symptoms of anxiety.  Vitamin D deficiency has also been linked to fatigue, frequent infections, pain, hair loss and slow healing. Vitamin D, otherwise known as the sunshine vitamin, can only be synthesized by the body with sun exposure, or consumed in fortified foods or supplements. With the exception of the summer months, most Canadians do not get enough Vitamin D. 

Tip: Speak to your doctor to determine if you should be taking a Vitamin D supplement.  

B Vitamins

Collectively, the B Vitamins (there are 8 in total) have been found to have a positive impact on the nervous system, including stress. Lower level of Vitamin B6 have been linked to depression and anxiety in women, and other research has found a similar association between Vitamin B12 and anxiety. Overall, individuals who eat foods higher in B vitamins have been found to have less anxiety and stress as compared to those who consume lower levels.

Tip: Increase your consumption of foods high in B vitamins, including whole grains, leafy greens, nuts, seeds, legumes, salmon, nutritional yeast and various types of meat. If you are vegan and exclude all animal products, speak to your doctor about starting a Vitamin B12 supplement.

Vitamin C

Vitamin C is one of the most important vitamins. It is a powerful antioxidant and has an impact on nearly every part of the body, including anxiety and mood. While more research is needed, adequate vitamin C intake has been found to reduce symptoms of anxiety when compared to a placebo. It has also been shown to help manage high levels of cortisol (a result of the stress response). Vitamin C is abundant in a wide variety of fruits and vegetables, including peppers, citrus fruits, kiwi, guava, kale, strawberries, potatoes, broccoli and Brussel sprouts. Researchers have also found a statistically significant relationship between antioxidant intake and anxiety, giving reason to increase our overall intake of antioxidant rich foods. Antioxidants are found primarily in fruits, vegetables, and herbs/spices. 

Tip: Increase your consumption of fruits and vegetables and aim to eat a variety. Incorporating herbs and spices into your cooking will also help to increase your antioxidant intake. 

Supplements 

There are a number of herbs and supplements on the market that have some research to suggest they may be beneficial in the management of anxiety and stress. Some of these include Ashwagandha, GABA, Valerian Root, L-Theanine, Maca root, Rhodiola, 5-HTP and a B Vitamin Complex. While supplementing can be beneficial, ensuring you are eating a clean, balanced diet and integrating the tips above is going to have the biggest impact. Supplementing on top of a poor, unbalanced diet will only drain your wallet with little overall effect. Please consult with your doctor before starting any supplements, especially if you are pregnant, breastfeeding or taking any other supplements or medication.   

Other Lifestyle Factors

While proper nutrition can have a big impact on anxiety and most aspects of health, there are a number of additional lifestyle factors that play a role as well. In particular, participating in regular exercise and ensuring adequate quality sleep is extremely important. 

In Summary

All of the information provided might seem overwhelming and challenging to integrate. Instead of trying to remember which foods contain each specific vitamin, mineral or phytonutrient, I encourage you to look at the bigger picture. Focus on eating at least 80% whole, unprocessed plant-based foods (fruits, vegetables, whole grains, nuts, seeds, beans and legumes), a variety of these foods (aim for at least 30 different plants per week), and minimizing your intake of processed and inflammatory foods. If you need help getting started, or would like support and accountability to reach your goals, consider scheduling a free 15-minute consultation to learn more about the health and nutrition counselling services offered at Panorama Wellness Group.  

“Let food be thy medicine and medicine be thy food.” - Hippocrates

Christy De Jaegher is a Registered Health and Nutrition CounsellorTM at Panorama Wellness Group. She is dually trained as an Occupational Therapist, and offers a unique perspective and approach to helping clients address their specific concerns and optimize their health and wellness.