Anxiety and Nutrition: Supporting Mental Wellbeing through Nutrition

Anxiety is a common mental health condition that affects many of us women worldwide. While seeking professional help is crucial, incorporating certain foods into our diets can complement overall anxiety management strategies. Just as a well-balanced diet supports physical health, there are specific foods that can help promote a calmer mind and reduce anxiety symptoms. Continue reading as we explore a variety of nourishing foods that can be beneficial in managing anxiety and supporting mental wellbeing.

Omega-3 rich fatty fish such as salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids. Omega-3s have been linked to reduced anxiety levels and improved mood. These healthy fats help support brain function and regulate neurotransmitters that influence emotions. Aim to include fatty fish in your diet at least twice a week to reap the anxiety-reducing benefits.

Complex carbs, also referred to as serotonin boosters, are of great benefit as well. Found in foods like whole grains, sweet potatoes, and oats, they promote the production of serotonin – the “feel-good” neurotransmitter in the brain. Serotonin helps regulate mood and promotes a sense of calm. Incorporate complex carbs into your meals as often as you can to maintain stable blood sugar levels and support a more balanced mood.

Oh, the power of Magnesium! Leafy greens, such as kale (Oh, how we love Kale!), spinach, and swiss chard, are all rich in magnesium. Magnesium is a mineral known for its calming properties and plays a crucial role in regulating neurotransmitters and reducing stress. Including leafy greens in your diet can support overall mental wellbeing and help alleviate anxiety symptoms.

The gut-brain connection is real, people, and it is gaining major recognition as an essential factor in mental health. Yogurt and fermented foods like sauerkraut and kimchi, for example, contain probiotics that support a healthy gut microbiome. Research suggests that a balanced gut microbiome is associated with reduced anxiety and improved mental wellbeing. Set a goal to add these and other probiotic-rich foods into your diet to nurture your gut and support emotional balance.

Nuts and seeds, including almonds, walnuts, and chia seeds, are packed with nutrients that promote anxiety relief. They are excellent sources of healthy fats, magnesium and zinc, which play a role in reducing anxiety symptoms. Enjoy a handful of nuts or sprinkle seeds on your meals and snacks to benefit from their anxiety-busting properties.

Ok, are you guys ready?! We have great news for all of our chocolate lovers! Dark chocolate, which has high percentage of cocoa contains antioxidants and compounds that can improve mood and reduce anxiety. The presence of flavonoids and other bioactive compounds in dark chocolate may increase blood flow to the brain and positively impact neurotransmitters. Have a small portion of dark chocolate to lift your spirits and the best part is you can enjoy this tasty treat guilt-free!

Certain herbal teas, such as chamomile, lavender, and lemon balm, have soothing properties that can help alleviate anxiety symptoms. These teas are often caffeine-free and can promote relaxation and better sleep quality. Sip on a warm cup of herbal tea as part of your daily self-care routine to find calm in moments of anxiety.

Vitamin C – a holy grail! Berries and citrus fruits are rich in vitamin C, a nutrient that supports the production of neurotransmitters like serotonin. Vitamin C also acts as an antioxidant, protecting the brain against oxidative stress that may contribute to anxiety. Snack on fresh berries or enjoy a citrus fruit salad to infuse your diet with anxiety-reducing nutrients. While nutrition alone cannot cure anxiety, incorporating anxiety-relieving foods into your diet can contribute to overall mental wellness. Remember that a holistic approach that includes professional guidance, self-care practices, and a supportive environment is vital in managing anxiety. By embracing a healthy diet and being a bit vigilant and aware of the things we put in our bodies, we can make great strides in how we support our mental health and cultivate a calmer, more balanced state of being.