Nourishing Mind and Body: Nutrition Tips for Managing Anxiety

You may be hearing this all over the place this month, but at least I hope you are hearing it! May is Mental Wellness Awareness Month, which means it’s crucial that we all start to recognize the impact of nutrition on mental health, particularly anxiety, this week. (We will continue to explore other areas in future blogs!) In this blog post, we'll explore the connection between the foods you eat and anxiety. I hope to provide evidence-based nutrition tips to support mental well-being. From healthy habits to nourishing foods, incorporating these strategies into your routine can help manage anxiety and promote overall wellness.

Let’s begin by trying to understand the connection. Research suggests there is a strong link between nutrition and mental health, with certain foods and nutrients playing a role in anxiety management. By adopting a balanced and nutrient-rich diet, individuals can support their mental well-being and reduce symptoms of anxiety. It sounds simple but it might not feel simple if you are dealing with anxious feelings! I want to help break it down into simple steps and habits you can start working on right away.

Healthy Habits to Support Anxiety:

1. Regular Physical Activity: Engaging in regular exercise can help alleviate anxiety symptoms by promoting the release of endorphins, the body's natural mood lifters. When I talk about physical activity with some of my clients, right away they are worried and anxious about adding one more thing to their schedule. What if we call it movement instead? Let’s try to get a little more movement to begin. Take a short walk on your break at work, park a little further away from the grocery store, and take the stairs instead of the elevator. Wherever and whenever you can move, start to add it to your routine.

2. Mindfulness and Stress Management: Practicing mindfulness techniques such as meditation, deep breathing exercises, and progressive muscle relaxation can help reduce stress levels and promote a sense of calm. There are specific techniques you can try but if this seems hokey or a little weird, I challenge you to just stop right now and take a deep breath into your belly. Now do it again. It doesn’t have to take time; you can do it at your desk and you will tap into your parasympathetic nervous system to relax.

3. Adequate Sleep: Prioritizing quality sleep is essential for managing anxiety. Aim for 7-9 hours of sleep per night and establish a consistent sleep schedule to support optimal mental health. This is likely a big ask for many of you! If it’s not trouble falling asleep, it may be struggles with staying asleep. This will take time and effort to improve but I promise you, it will be worth it!

Now, what about foods to support anxiety?

1. Omega-3 Fatty Acids: Fatty fish like salmon, sardines, and mackerel are rich in omega-3 fatty acids, which have been shown to reduce anxiety symptoms and promote brain health. Our standard North American diet is much higher in omega-6 fats and we need to bring the 3’s and the 6’s back into balance for optimal health!

2. Fiber-Rich Foods: I know when I mention fiber, people tune this out but think of the fiber for your microbiome and not for you specifically! I would love to encourage you to eat plant-based foods like asparagus, broccoli, artichokes and leeks! The fiber in these foods feeds your gut-bugs and did you know that more neurotransmitters are made in the gut than in the brain? You need a healthy gut microbiome to feel less anxious!

3. Leafy Greens and Magnesium-Rich Foods: Leafy greens such as spinach, kale, and Swiss chard, as well as magnesium-rich foods like almonds, cashews, and pumpkin seeds, have been associated with reduced anxiety levels and improved mental well-being. Magnesium is an anti-stress mineral and the more magnesium you get in your diet, the better you will be able to calm your system.

So, let’s pull this together! Incorporating healthy habits such as regular exercise, mindfulness practices, and adequate sleep, along with a balanced diet rich in omega-3 fatty acids, complex carbohydrates, leafy greens, and magnesium-rich foods, can play a significant role in managing anxiety and promoting overall mental wellness. By prioritizing nutrition and lifestyle factors that support mental health, individuals can take proactive steps towards managing anxiety and achieving a greater sense of well-being.

Are you looking to get even healthier? Are you concerned that you are dealing with anxious feelings much too much? Do you feel that nutrition could help you? Curious about how nutritional health coaching can help you make healthy changes? Let’s talk! Schedule an initial complimentary consultation with me today—or pass this offer on to someone you care about! Visit www.noshoesnutrition.com and sign up for a FREE consultation.  I work with people from all over the world, either individually or in groups so don’t let anything hold you back!

References:

1. Jacka, F. N., Pasco, J. A., Mykletun, A., Williams, L. J., Hodge, A. M., O'Reilly, S. L., ... & Berk, M. (2010). Association of Western and traditional diets with depression and anxiety in women. American journal of psychiatry, 167(3), 305-311.

2. Grosso, G., Galvano, F., Marventano, S., Malaguarnera, M., Bucolo, C., Drago, F., & Caraci, F. (2014). Omega-3 fatty acids and depression: scientific evidence and biological mechanisms. Oxidative medicine and cellular longevity, 2014.

3. Boyle, N. B., Lawton, C., & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress—A systematic review. Nutrients, 9(5), 429.