Anxiety, Depression

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Is What You’re Eating Contributing To Your Anxiety? What To & Not to Eat.

Did you know that what you put into your body, whether it be food or beverages, can affect your emotions, which in turn can contribute to or help relieve anxiety? The nutrients and ingredients in particular foods can have an effect on the brain; therefore having a diet lacking in certain nutrients, or containing too much of unhealthy ingredients can contribute to being anxious or even having panic attacks.

Here are some foods to avoid, or at least consume in moderation if you want to stay calm and healthy:

  • Caffeine - Caffeine is found in coffee, some teas, chocolate, and cola drinks. The caffeine acts to stimulate the brain, contributing to anxiety and panic in people who may already be prone to experience anxiety. Drink more water, fruit juices, and herbal teas in order to reduce your level of anxiety.
  • Sugar - Sugar is quickly absorbed into the body once it is eaten. It can produce a temporary sugar high, which is interpreted by some as feelings of anxiety. Worse yet, when the sugar clears out of the bloodstream, you feel a low and depressed mood. These mood swings are not healthy if you suffer from anxiety. It is much better to eat foods with a low glycemic index, which means foods in which the sugar is more slowly absorbed by the body. 
  • Alcohol - Many people feel that alcohol relieves anxiety but it is only a temporary solution. The result is that alcohol becomes a depressant, leaving you down and unsettled. Drinking a bit of wine for dinner won’t hurt you but excessive amounts of alcohol can potentially damage the brain.
  • Processed foods like hot dogs, pastries, and cakes that are not handmade - These foods contain preservatives that negatively affect your mood. Research has shown that people who eat a diet high in processed foods have greater rates of anxiety and depression. It might be more helpful to eat  foods rich in lean protein, complex carbohydrates, and healthy fats that are free of preservatives. 

    • So now you may be wondering, “What CAN I eat to help my anxiety?” 

    Yes! There are calming foods that can help to lower your level of anxiety and help regulate your moods.

    If you’re looking for ways to reduce your anxiety levels through what you eat, here are some foods for you to incorporate into your diet:

  • Greek yogurt and other foods containing protein - Scientists have discovered that Greek yogurt and the protein found in beans, lean meats, lentils and nuts have the ability to raise the brain’s level of dopamine and norepinephrine. You will feel more mentally alert and will have more physical stamina. Who doesn’t want that? Dopamine helps you feel good, which will help to alleviate some of the anxious thoughts that take up space in your mind. 
  • Salmon and other fatty fishes - These fish products contain high amounts of omega 3 essential fatty acids, which are known to increase wellbeing and improve your mood. People who take antidepressants and who eat fish high in omega 3 fatty acids improve their mood faster than taking the antidepressant alone. 
  • Whole grain foods - Foods high in whole grains allow the gradual absorption of sugar into the bloodstream and raise the brain’s concentration of serotonin, which regulates mood and helps you feel better. You can substitute highly processed foods with whole grain; natural foods and you will feel much better and most likely experience less anxiety and depression.
  • Lean meats like beef - These are foods that contain B vitamins, known for their mood enhancement properties. Thiamine or B1 is one of the calming B vitamins. Those low in vitamin B12 have higher risks of stress-related depression when compared to those who have enough B12 in their system. 
  • Turkey - Turkey is high in L tryptophan, which is a natural sedative and can help you feel more calm and peaceful, as it is a calming amino acid that can help symptoms of depression and anxiety. There really is some truth to the saying, “I’ve got the ‘Itis’” after eating certain meals!

    • We all may strive but, in reality, no one has a diet that is perfect. But…. if you have anxiety or depression, you CAN make some significant changes in your diet that can help you feel better and have fewer symptoms of anxiety. Remember that having a diet that is rich in whole food as opposed to processed foods that do not have adequate nutrition the body needs, along with support, can go a long way to help combat anxiety along with having many other positive health benefits!

    Melissa J. McLean, LPC, ACS, CPC
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