Nutrition for Anxiety

I use to have very high anxiety as a teen and in my early 20’s. I would get sweaty and nauseous and my mind would go blank. I would forget my best friend’s name or where I was supposed to be and what I was talking about. Not ideal for doing informative speeches at school or driving in heavy traffic. My heart would race and no matter how many deep breaths I would take and how many times I tell myself everything is fine, by body would not listen. This still happens sometimes, when I am caught off guard or have low blood sugar. It also happens when talking to larger group of people… like more than 4.

I have also had panic attacks, where you feel like you cannot breathe and are gasping for air. Over things in your head that you cannot control or that aren’t even real. That is the thing with anxiety, it can come when there is a real stress, but mostly it is just perceived stressors that we make up that completely take over. As much as I feel out of control during these times, it is a huge improvement from what it has been in the past. Lots of the improvement has come from changing my diet and making sure my brain has the right fuel to function properly. I think this is part of the reason I got into nutrition in the first place, I can see and feel differences in my mood and stress levels by just changing what I eat.

I mean I have also read a lot of self-help books and am just getting older and accepting that here are things I cannot change, so there is no use stressing over it. But life is a process and healing is holistic. I think that you at least have control of what goes into your body three times a day at meals, so you might as well make that count. And those little changes can make all the difference.

If you are prone to anxiety, here are a few things to focus on nutritionally:

Blood sugar balance: this is HUGE and my number one recommendation. When blood sugar is up and down, so is your energy, your mood and the glucose availability to the brain. When you have low blood sugar, you are more likely to feel dizzy and disoriented and that alone can perpetuate anxiety. Having low glucose also inhibits the brain from having a steady flow of fuel which impairs cognitive function and mood. To combat this, make sure to have protein at every meal and snack. Fibre and fat are also important as they slow stomach emptying to make sure that glucose is absorbed more steadily into the bloodstream. I like to keep nuts, seeds and dried fruit on hand as a snack or a protein shake.  As dried goods, they will keep in a purse or vehicle to make sure you always have a go-to snack. Also make sure to avoid simple carbohydrates like sugar, candy, cookies, white bread, jam, crackers, chips etc. as these lead to high spikes in glucose (and insulin), leading to a deep crash. Insulin helps take glucose out of the bloodstream for use, so with a large influx of glucose, say from candy, there is a large influx of insulin to manage this. This large influx can work so effectively as to bind most of the glucose and lead to a “crash”. It is much better to have a steady flow of glucose and insulin so there is no yo-yo blood sugar response. When you have meals, add in nuts, seeds, legumes or animal protein and keep boiled eggs or hummus on hand if you need something quick. These contain fats, proteins and fibres to balance blood sugar.

Eating enough food: this goes with blood sugar balance, as it is important to have enough energy stores to pull from when needed. Fasting too long or under eating can be harmful for those with low fat stores and that are prone to anxiety. Some fasting and under eating is helpful for those with excess body stores and those under medical supervision, but it is a stressor for the body. So if you are already in a constant state of stress, adding another stressor can be the thing that puts you over the edge and into a panic state. Keep snacks handy and make sure you are eating meals through the day. Set an alarm on your phone to eat or make a dinner date with a friend to ensure to make time for meals. I always like to have a protein and greens powder on hand for those times I am in a pinch and don’t have time for a full meal.

Protein: as mentioned above, protein helps manage blood sugar levels but it is also what your neurotransmitters are made from. Without the building blocks to make the correct amount of neurotransmitters, you will not have the proper function in the brain, which can lead to higher anxiety episodes. Taurine is one amino acid in particular that is similar in structure to GABA, the relaxation neurotransmitter. Taurine is also useful for treating insomnia, mania and depression. Protein and taurine rich foods include chicken, yogurt, beans, eggs, beef, lamb, non-GMO soy, almonds, cottage cheese and seeds. The vegan, elderly and vegetarian athlete populations are the most at risk for protein deficiency so if you fall into one or more of these categories, be especially mindful of your protein intake.

Essential Fatty Acids: our brains are made up of fats and the fat is what makes thoughts and connections move faster. Nerve cells are coated in a fat called myelin sheath, and this myelin allows our brain to make quick decisions and strong connections. Without proper fat intake, our brain function is slowed and connections are not made. Our cell membranes are also all made of fats which makes fat absolutely essential. The 90’s messed up the image of fats and now we’re just trying to get back to the importance of good quality fats. I feel like this was a big one for me too. Recovering from an eating disorder myself, I was terrified of fats. I once had a panic attack because my mom put a little margarine on a mini bagel for me and I am sure I am not the only one who has felt this way before. I feel like many women and girls in high school especially, are so scared of fats and scared of body changes related to fat. There is a misunderstanding though in the role of fats and the quality of fats. The fats we NEED are fats that come from fatty fish like salmon, nuts and seeds, avocados, coconut, olives and olive oil and walnuts. So many people are getting the “wrong” fats in deep fried foods, buttered popcorn, chips etc and then these damaged fats get integrated into our cell membranes and cause dysfunction. Eating too many of these fats and especially when combined with carbohydrate, will lead to fat gain. So do not be afraid of fat, but instead include small portions of essential fatty acids like the ones listed above in your diet daily.

Minerals: there are a few minerals that can promote anxiety when they are deficient. One mineral that does this and is very important for proper immune function, is zinc. Zinc is very important in the body and antagonizes copper. Women who have a copper IUD should also be taking a zinc supplement because these two minerals will compete for absorption and having a constant supply of copper from the IUD, zinc may not be absorbed as readily. Taking the birth control pill can also raise copper levels in the body. It is actually the high levels of copper than can lead to anxiety, paranoia, extreme fears and schizophrenia (1). Another very important mineral is magnesium. Many people are deficient in magnesium these days due to poor diet. Magnesium has many many functions in the body including protein metabolism, energy production, blood sugar regulation, muscle and nerve function and many other enzyme reactions. Protein metabolism is a very important function is this sense, because many proteins are needed to make neurotransmitters, as stated above. Magnesium mostly promotes the function of the neurotransmitter GABA, the relaxation neurotransmitter. Supplement with magnesium at night to promote relaxation of the mind and muscles and promote sleep.

Herbs: some herbal supplements can also be useful to manage anxiety. Adaptogens can be taken daily to help balance cortisol levels, the stress hormone. They do not always increase or decrease levels, but actually just find balance to keep you level-headed and able to manage stressful situations better. I recommend holy basil (tulsi) and ashwagandha to be added to smoothies, or taken as a pill. You can also find tulsi teas to enjoy throughout the day. L-theonine is another option, which is an amino acid that is found in green tea. It acts to calm the body as well and can be used for acute stress. Lastly, kava is an herb that is used for muscle relaxation and headache relief as well as anxiety. Just be careful if you have liver issues with this supplement though and always make sure to check in with a health care practitioner before taking any herbs or supplements. Everyone his different biology and an assessment is needed to make sure each supplement is the right match for you. It is also very important to minimize caffeine and stimulant use like cocaine, nicotine and some prescription meds. These can increase cortisol levels and lead to blood sugar imbalance. They also increase the heart rate, making panic and anxiety much easier physiologically. Try weening off coffee by switching to tea or decaf and avoid recreationally drugs.

Lifestyle Factors: anxiety of course, is not just food. There are many emotional and lifestyle factors that can contribute to panic and stress. Therapy can be very useful to work through internal issues that are leading to anxiety and a therapist can help you work through emotions safely. Saying “no” more often can also be a very small action that has liberating impacts on your mental health. Often times we feel like we “have” to do things to please others or in fear of missing out (FOMO), when in fact, you are better off taking some chill time. Forcing yourself to do something you do not want to do puts you in an anxious state of mind from the beginning and then even the small things can make the situation progressively worse. Follow your gut feeling (since the gut and brain are connected) and say no to things that do not make you happy. It is okay to take a break and most of the time, you need it.

Most of all, take care of yourself. It is hard being anxious and it uses a TON of bodily resources. Know that you are not alone and you are not broken. Some people just need a little extra love and support to run optimally.

You got this.

(1)    Optimum Nutrition for the Mind (2005), Patrick Holford