There are a lot of things that play a role in anxiety, some of it you can control and some you can’t. While nutrition can’t cure anxiety, it can help to make a difference along with other anti-anxiety practices. Nutrition mainly plays a role because of the connection between our guts and our brains. The gut and the brain are connected physically through the vegas nerve, and chemically as the bacteria that live in your gut send signals to the brain. 80% of serotonin, commonly referred to as the happy chemical, and 50% of dopamine, the feel-good chemical, are found in your gut. So, if you are eating things that upset your gut, production of these chemicals is going to be reduced, causing anxiety symptoms. Eating disorders are strongly connected in this way. When we eat, we produce serotonin in our gut, but if you eat too much it can result in anxiety and panic, so your brain tells you to stop eating so you feel better. The more you do this the more signals your brain will send telling you to stop eating. Therefore it’s important to eat the right things to keep your gut, and your brain, happy.

Try the following nutrition tips to help decrease your anxiety.

1. Eat consistently: many people find that when they get anxious, they don’t eat, either because they forget or because they feel physically sick and can’t stomach food. Having a consistent eating pattern will help to alleviate some of these symptoms. Make sure you get in three meals a day, and 2-3 snacks so that you are fueling your body enough.

2. Eat protein throughout the day: protein helps us to feel full longer and keep our blood sugar steady. This means you’ll have more energy and less anxious feelings throughout the day.

3. Eat complex carbohydrates: whole grain carbs have shown to help produce serotonin, focus on getting some in each of your meals and snacks. These include oatmeal, quinoa, whole grain breads and cereals. 

4. Drive plenty of water: dehydration is a big factor of anxiety. We need about half of our body weight in water ounces per day. So, if you weigh 140 lbs, you need 70 oz of water per day. Carry a water bottle around with you all day to make sure you’re staying on top of it.

5. Limit or avoid alcohol: alcohol can increase anxiety and cause you to lose sleep, which means more anxiety the next day.

6. Limit or avoid caffeine: caffeine can cause you to feel jittery and nervous which can lead to anxiety. Try to lower your caffeine intake to 1-2 cups a day if you are consuming more than that currently. 

7. Get regular exercise: exercise can help control the chemicals and hormones your gut produces to make your mood steadier. Find a good exercise schedule that you can stick with each week to keep yourself accountable.

8. Add some magnesium sources into your meals: magnesium has been found to help calm you and reduce anxiety. Sources include leafy greens, legumes, nuts, seed, and whole grains. Include these in your meals everyday to keep your anxiety low. 

9. Limit inflammatory foods: some foods promote inflammation, and this inflammation can lead to a decline in your physical and mental health. These foods include sugary baked goods, fried foods, and red meat (when eaten in excess). Limit these items to avoid unnecessary inflammation in your body and less anxiety.

10. Increase antioxidant rich foods: foods like blueberries, strawberries, broccoli, spinach, carrots, potatoes, kale, avocados, and pomegranates are all high in antioxidants. Antioxidants are substances that fight against free radicals, which are cells that cause damage to your body when there is an excess of them. You come into contact with free radicals from secondhand smoke, exposure to x rays, air pollutants, and chemicals. Antioxidants help to kill these off in your body. A high number of free radicals can lead to anxiety and a decreased mental state. 

While it can be a fight to decrease anxiety and promote a better mental state, nutrition can play a small role in making it happen. Follow these tips, remember to take deep breaths, and prioritize your mental health to help decrease anxiety.