Anxiety disorders are extremely common, with 1 in 6 Australians affected. Despite this, anxiety isn’t spoken about enough, and I believe there isn't enough information available about the link between anxiety and nutrition.
Anxiety sends our body into the fight-or-flight response, getting us ready to physically react to a stressful event. Adrenaline and cortisol are released to increase our breathing rate, increase blood sugars, move blood to our major muscle groups, stimulate sweat glands and dilate our pupils, all so our body can run away or fight at a moment’s notice.
The effects of adrenaline and cortisol are extremely useful when you are in life-threatening situations such as needing to jump out of the way of an oncoming car. Unfortunately, however, this fight-or-flight response can also be triggered due to emotional stressors or non-life-threatening stressors such as a full email inbox - when these physical effects are not so helpful.
What to do:
Firstly, it is important to note that anxiety involves a partnership between body and mind. So, any approaches to help reduce anxiety symptoms should address both at the same time. Here are my recommendations:
Find a good therapist to help you work through any anxious thoughts or emotional stressors.
Follow these dietary recommendations to support your body to better manage or reduce anxiety symptoms:
Reduce caffeine. Caffeine causes the release of adrenaline, adding to anxiety symptoms.
Reduce alcohol. Alcohol, when consumed to excess, depletes GABA, a brain chemical that has a relaxing effect. This can cause increased tension and feelings of panic.
Ensure you are getting enough zinc in your diet. Low levels of zinc may cause reduced GABA levels. Foods high in zinc include red meat, shellfish, wholegrains and some fortified cereals.
Ensure you are getting enough protein in your diet. Protein foods provide us with the amino acid tryptophan, which is needed to create serotonin – our feel-good neurotransmitter. Protein foods include meat, poultry, fish, dairy, nuts/seeds and legumes/lentils.
Consider doing meditation, yoga, Pilates, deep breathing, tai chi or massage to help calm your body.
Incorporate regular aerobic exercise as this increases serotonin levels.
If your anxiety is significantly impacting your quality of life, it may be helpful to speak with your GP about medications for anxiety.
You may also find it helpful to read some of my related articles:
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