Can Changing Your Diet Help Reduce Anxiety?

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Hey Reader

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Did you know that what you eat can seriously mess with your nerves? Consider how making a few changes in your diet can have a positive impact on your ability to manage anxiety and life stressors.

Check out these simple and quick tips to get you started:

First things first, let's talk alcohol. You might feel like it helps you unwind, but it's not exactly a best friend for people with anxiety.

• It can dehydrate you, mess with your hormones, and cause all sorts of other issues that might kickstart your anxiety.
• If you're knocking back too many, chances are you're not getting enough nutrient-dense food. Booze might be full of calories and carbs, but they aren't the healthy kind. When you miss out on proper nutrition, your body pays the price - and your anxiety can ramp up.
• Some experts state that the toxins in alcohol can actually spark anxiety attacks. When alcohol is processed in the liver, enzymes are released, which may cause the nervous system to be more agitated. This is why, after a night of drinking, some wake up in the middle of the night feeling restless.

It would probably be best to limit or avoid alcohol completely, particularly if you're dealing with anxiety, and want to find natural and holistic ways to move forward.

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Next up: caffeine. I know, I know, the thought of kicking your coffee habit might sound like a nightmare. But trust me, you could see a real dip in your anxiety levels without it.

• Overdoing it on the coffee can act as a stimulant for anxiety, racing your heartbeat, and making you feel like you're on the verge of a panic attack.
• As a coffee lover myself, I recommend slowly reducing your intake for a bit and taking note of the impact on your body.

Caffeine is a sneaky little devil, hiding in things like dark chocolate and other unexpected products.

Sugar is another one to watch out for, especially the refined kind. It's everywhere, seriously, so keep an eye on your food labels.

• Like caffeine, sugar can rev up your anxiety, acting like a stimulant. Plus, you'd be amazed at what foods it lurks in—everything from your morning bagel to canned veggies.
• There's a lot of research that shows that sugar has an inflammatory effect on our brain and that this inflammation is linked to anxiety and depression.
• When you consume sugar, notice how it affects your body, how it affects your thinking, and how it affects your ability to deal with stress.

Vitamin B deficiency Not getting enough can leave you feeling anxious.

• Keep tabs on how many you're getting from foods like legumes, meats, eggs, rice, leafy greens, and other nutrient-dense foods.
• Asparagus and avocados are great choices too. Some research even suggests they could help dial down symptoms of depression and anxiety. Bonus points for avocados being packed with B vitamins and asparagus boasting folic acid.

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But what about your personal food triggers? Certain foods might set off your anxiety, so it's crucial to figure out what they are.

• Sometimes, they're linked to a traumatic memory. Maybe you had a traumatic encounter while eating a hot dog at a baseball game, and now, just the smell of one sets you on edge.

Other times, it could be a food intolerance or allergy causing the drama. Dairy's a big one for some people; it can mimic anxiety symptoms.

Other common culprits include: gluten, processed foods, sodas, and fried food.

• One way to help identify these triggers is to keep a food diary. Note how you're feeling emotionally before and after eating. It's a great way to narrow down the list and figure out what's messing with your mood.

Some support through Adaptogens

Adaptogens are remarkable herbs that help your body adapt to mental, emotional, and physical stress. The two adaptogen herbs I use are tulsi and rhodiola.

• I usually drink Tulsi tea at night. It takes the edge off of the day;. Tulsi really helps to discharge all the extra energy that you may have picked up.
• Rhodiola has been around since Viking times, when they used to take it to deal with harsh climates and conditions.

For more information on adaptogens, you may want to read the book Adaptogens: Herbs for Strength, Stamina, and Stress Relief by David Winston and Steven Maimes.

A few other herbs, such as ashwagandha, ginseng, and reishi mushrooms, are others I’ve found to be super helpful. All of these are herbs that help stimulate the mind and relax the nervous system.
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​Experiential Understanding:

Experiential learning is learning by doing. Each person learns best from his/her own experience. This type of learning is critical when it comes to managing your anxiety through diet. Nobody else can really tell you what's going to work for you when it comes to this. There may be directions and information, but every person’s mind and body are unique. Therefore, self-awareness is your most important tool when it comes to your nutrition and your overall health in general.

Perhaps you can stop taking caffeine, alcohol, and/or sugar for a week to see how your body feels, then slowly reintroduce them. Notice the effects these changes have on your mind and body.

So remember, what you're putting into your body can affect more than your waistline. It can play a huge role in your anxiety levels. Be mindful of what you're eating and keep track of how different foods affect your anxiety symptoms.

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If you found this helpful, forward it to someone who would benefit.

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