The Best Foods for Anxiety

The foods that you eat on a day to day basis, when chosen wisely, can have a very positive effect on your mental health as well as your physical health. The old saying, ‘You are what you eat,’ is so very true.  So, what can we learn here?

Anxiety is such a well-documented issue these days, and in the UK alone, recent research suggest that approximately 37% of women and 30% of men are suffering from a form of anxiety disorder at any one time. In the United States, approximately 18% of the population, (some 40 million adults,) suffer from some form of anxiety disorder, the most common being, GAD (Generalised Anxiety Disorder.)

With these figures representing so many people, it is comforting to know that we can do something about this ourselves, without outside intervention. For many people, going to their GP for anxiety medicines such as antidepressants, is their first port of call. But some are simply not aware of the enormous benefits that can be had, simply by eating a more healthy diet, (and by diet, I don’t mean salad and kale! ) I mean a balanced, tasty diet that happens to contain many of nature’s own calming ingredients.

In the same way our bodies need the correct nourishment to thrive and develop, so our minds require the same care and attention.  So let’s have a look at what you can do to help improve your condition, regardless of medication, and then we will note some of the foods you can eat, that will assist you in feeling naturally more grounded and balanced.

Beyond the more obvious suggestions of ensuring you eat a balanced diet, drink plenty of water and avoid, or at least limit, alcohol, there are other important considerations, which may greatly alleviate that nagging anxiety.

One important factor that is often overlooked, is about when you eat. You shouldn’t skip meals, because if you do, your blood sugar levels will drop and that may well result in you feeling jittery, which will ignite that anxiety very quickly. So eating regularly, beginning maybe an hour after waking, is the first element to consider and below is an example of a schedule to follow if you really want to help yourself to feel satiated calm and comforted, after eating. The goal here is to eat every 3 to 4 hours to keep your blood sugar levels constant and allow your stomach to digest properly.

First thing in the morning, within about one hour of waking, your body will have processed all the nutrients from the previous day and evening, and will be ready to start building energy for your day. A diet which is rich in fruit, vegetables and whole grains, rather than a lot of simple carbohydrates, (found in highly processed foods,) will be far more beneficial to you, your overall health and your general sense of comfort than grabbing a bowl of processed cereal, or a plate of buttered toast as a quick filler!

To achieve long-lasting energy, throughout the day, look for high protein options, low in carbs and sugar. So for example, eggs and avocado are wonderful morning foods, full of so many nutrients, but filling and satiating at the same time. Mid-morning, opt for a healthy, low calorie snack which will again, satisfy you and keep you going till lunchtime. Bananas really are a great choice, (more on bananas in the bullet list below.)

Approximately 5 hours after waking, your body will require a good boost to keep your metabolism working at its optimum level. So lunchtime, think lean protein, i.e. fish or chicken with some complex carbs, broccoli and brown rice. These are so healthy, and your body and mind will love you for this food. Moving on to mid-afternoon, maybe a light snack of unsalted nuts and/or sliced apples. Lastly, around 6pm, a meal of grilled chicken, spinach, and wholegrain noodles will sustain you and be easy for the body to process and digest through the night.

Having your last meal as early as possible also benefits you greatly, as you then fast for approximately 12 hours, allowing  your body time to digest and repair, before starting again the next day. The added benefit, is altogether better quality sleep.  Night fasting is also a wonderful and easy way to reduce the risk of heart disease, due to prevention of organ fat accumulation over time, help to create weight loss, and, reduce bad cholesterol (LDL) and triglycerides (blood fats).

Understanding the benefits of certain individual foods can be a real incentivizer when looking to make your eating habits altogether more healthy. So let’s look at why these foods are so important and so beneficial to our overall feeling of good health, clear skin, sharp mind, and general sense of the calm and comfort:

We’ll start with an obvious one…

• Dark chocolate: Most people love chocolate, but dark chocolate is by far the best choice, (even though it is best eaten in moderation, as it is high in calories.)  It is rich in plant chemicals called flavanols, which are antioxidants linked to a lower risk of heart disease.  (Milk chocolate, less so, and white chocolate sadly, none!)  It also contains more nutritional antioxidants and less sugar, more protein and fibre than milk chocolate. Be sure to eat chocolate that is at least 70% coco, to obtain all of these nutrients.
• Bananas: Soothing on the gut, due to a high pectin content which helps to reduce bloating and helps you to feel fuller. It also helps to normalise bowel function. They also have a pre biotic effect. Being rich in potassium , bananas lower blood pressure and protect against heart disease Bananas can also help to reduce heartburn if they are eaten under-ripe. They are an energy booster and support muscle contraction during exercise and may reduce the risk of cramping. Because they are full of omega 3 fatty acids, they also help to reduce the anxiety hormones, adrenaline and cortisol during workouts, due to their high carb and natural sugar content. They are understood to also help with mood, as they contain tryptophan, an amino acid that the body coverts into serotonin, which we know as one of the feel-good brain chemicals and is linked to happiness and optimism. There is a lot of scientific evidence-based research out there, readily available, to read all about this. The list of positives, goes on and on!
• Avacados – rich in vitamin B, and so promotes lower feelings of anxiety and stress.
• Blueberries – rich in antioxidants, which delay and prevent cell damage.
• Milk and yoghurt, kale and spinach are all calcium rich foods, and are understood to be mood enhancers.
• Spinach, Kale, Swiss Chard and Bok Choi, are all magnesium-rich foods, wonderful for creating internal calm and comfort. Magnesium regulates Serotonin in the body and helps improve sleep
• Salmon can reduce the levels of anxiety hormones such as cortisol and adrenaline, by as much as 33%, research shows.
• Turkey is a great source of protein, vitamins, minerals and it is low in fat.
• Oranges provide half of your daily amount of vitamin C, which plays a role in the body’s stress responses and improves mood. One orange a day will suffice. The National Institutes of Health (NIH) recommends that women consume 75 milligrams (mg) of vitamin C per day, and men consume 90 mg.
• 100% pure fruit juice – this showed in a 2022 study, that from 62000 adults, those who drank pure fruit juice, were altogether less anxious during the month of the trial.
• Green tea – highest concentration of theanine compared to other teas. Theanine offers a wide variety of positive health benefits such as improved mental focus and sleep quality. Green tea contains tryptophan, which is known to have a calming effect on depression and anxiety. This tea is also high in amino acid, which helps relieve stress, induces relaxation and so works to reduce anxiety, as does any food rich in magnesium, such as, leafy green veg, spinach nuts and seeds.  A big benefit is that it contains no calories! (A small tip here.. green tea is not to everyone’s taste but interestingly, as you drink it, you become more accustomed to doing so and to the taste itself, and so after a while, it simply becomes one of your drink options. You can always add a small spoonful of raw honey to it, if that makes it more palatable.)
• Water – Drinking Water optimises brain function, by providing nutrients and energy, helping you to think clearly. Water has so many benefits for overall health and impacts various bodily functions. These include lubricating joints, regulating body temperature by aiding sweating, assisting in digestion, flushing out waste, supporting open airways, and aiding weight loss.
• Lowered anxiety levels – Foods containing zinc, beef, egg yolks, containing vitamin D, which supports the nervous system and liver, have all been linked to lowered anxiety levels, along with carrots and cucumber, which can be bought organically, at very reasonable cost

Are you a dessert lover? If you are someone who loves puddings but doesn’t want to eat them regularly because of the high calorie intake and sugar content, a delicious dessert is this:

Greek yoghurt, with a spoonful of organic honey poured over, some blueberries and  raspberries added, and, sprinkled over this, a mixture of pumpkin seeds, sunflower seeds, chia and linseed. This combines to make a delicious, filling and sustaining dessert, bursting full of goodness in the form of calming, comforting  foods.

So you can see that there are so many food types out there, which can do so much to assist you in being calm, centered and in control.

Avoid where possible:

Limit alcohol and caffeine. Coffee consumption accelerates heart rate and feelings of restlessness. So don’t have a cup of coffee until you have been awake and active for at least 1.5 hours and have your last caffeinated drink by mid-afternoon. This reduces the caffeine still in your system at bedtime, allowing for better sleep. Alcohol drunk at night-time, is a nervous system depressant, causing the body to over produce cortisol to compensate. By morning the alcohol will have mostly made its way out of the body, leaving the increased levels of cortisol to make you wake early feeling anxious, possibly groggy, but certainly not calm and clear-headed.

So, along with the foods you eat and the drinks you choose, try to help yourself on a mental level also, by making time for yourself in your everyday life and learning how to be more mindful, using some of the techniques listed here:

Practising gratitude in the form of journaling – e.g. writing three things you are grateful for from your day, at night-time, and then during waking each morning. Include things you are looking forward to, however small.

Make exercise a part of your daily routine – even just a few moments a day. Exercise burns  adrenaline and cortisol out of you system, hence the feeling of satisfaction after an exercise class, or a morning run.

Practice slow deep breathing – inhaling for 5, and exhaling for 5. Imagining moving all that stress further down toward your feet until the stress tension is all on the floor. Feel you muscles loosen and relax and imagine calm and comfort spreading throughout  your body.

Stretch your body – Research has shown that stretching your muscles will activate your parasympathetic nervous system. (Your rest and relax, response!)  This results in an increase of blood flow and endorphins, creating a feeling of calmness and relaxation.  Stretching can also help improve flexibility, and, as a result, loosen and soften your joints. Better flexibility may well improve your performance in physical activities and decrease your risk of injuries.

Have a go at Guided Imagery… find your favourite place of relaxation. Lie down, close your eyes and concentrate on a really calm, positive place you have visited, or perhaps a holiday you took where one of those days, felt just perfect.

All these mental exercises are a treat for your senses and may well bring a sense of harmony, achievement and satisfaction to you, as you find yourself, growing and blossoming internally, feeling more grounded and more in control of your thoughts and actions.

Do try these! You will never know how well you can feel, until you have a go.

If you feel that you need some help to overcome your anxiety, and would like to know more about hypnotherapy and how it might benefit you, call to book an appointment to arrange a consultation with me by telephone, or at my Exmouth or Exeter therapy rooms.

“Don’t wait! The time will never be quite right!”

Napoleon Hill