Anxiety

7 Surefire Food Tips To Help Reduce Your Anxiety

Managing your anxiety with better food choices is the way to go

When I was released from the hospital after a suspected heart attack, the doctors confirmed that anxiety (GAD generalized anxiety disorder) was the real problem. My heart was working normally, more or less.

At the time, I had been under severe stress at work and I was unable to cope with the workload which caused all the anxiety.

On leaving the hospital, I got the usual advice about how to cope which was basically to stop overworking. I resolved to leave the office early on two days a week and go to the gym. It worked and I began to get better.

There was also lots of advice on how to avoid certain foods which can aggravate anxiety. These are the foods and drinks I avoided or consumed in moderation and they can help you too to enjoy a much more relaxed and calmer existence.

1. We all love sugar

When we were young, our Mum always shouted “half that” when we dared help ourselves to more cakes or butter or whatever was on the table.

Our bodies and brains need sugar so what is the problem, you may ask. The sugar spikes can give us a temporary feeling of energy and wellbeing but when it drops, it can even seem like a panic attack. We have to avoid the sugar rollercoaster because it also causes the stress hormone (cortisol) to take over.

All the sugar we add to coffee and the sugary snacks we eat are putting our blood sugar levels into overdrive.

The USDA tells us that we should just add 10 teaspoons of sugar to what we eat but the average American is adding double that amount.

Eating whole fruit and drinking water (instead of fruit juice or soda) can help you get off the rollercoaster.

2. The coffee trap

The upside of coffee is that can give us an energy boost. I know that because I cannot really start work in the morning unless I have had a strong espresso coffee. The downside is that coffee in excess can suppress the feel-good hormone called serotonin. That is the one which keeps us all calm and relaxed.

In addition, it also stimulates our “fight or flight” response so that we may become jittery and more anxious.

Coffee is usually off the menu once we are in the afternoon as being a stimulant, it can disturb my sleep. It is also a diuretic so that means lots of trips to the bathroom which is not a great idea when you are waiting for a job interview.

It is just wise to know how many cups of coffee you need for that energy boost without going over the top.

“Caffeine is not the enemy but I encourage people to know healthy limits and consume it strategically because it is activating and can mimic or exacerbate the symptoms of anxiety.”- Dr. Julie Radico, a clinical psychologist with Penn State Health.

3. Watch your alcohol levels

Yes, for a quick fix, a glass of wine or a little whiskey may boost your mood and help you forget your anxiety. Sadly, this is just a quick fix because studies show that the more you drink, the more likely your anxiety will increase. It blocks off the serotonin in the brain. The quick jumpstart is great for giving you that bit of confidence or a good mood. But it ends there.

I have seen too many lives ruined by excess alcohol and grew up in an environment where the “ binge drinking culture” can reach record levels leading to road accidents, depression, and death.

“If you’re feeling anxious, don’t drink to calm down because it will aggravate anxiety symptoms. Booze can also disrupt your sleep.” — Desiree Nielsen, dietitian and author of Un-junk Your Diet (not an affiliate link)

4. Forget the processed foods and ready meals, if you can

If you like lots of fried food and also take the short cut by eating highly processed foods, then you are well on the way to increasing your anxiety levels.

The best solution here is to ease off these foods because all the chemicals these foods contain can play havoc with your blood sugar levels. They contain additives to make the food visually attractive but that is where the good news ends. The baddies are aspartame, MSG (monosodium glutamate), food dyes and HFCS (high fructose corn syrup.)

Back off a bit and go for whole foods such as vegetables, fruit, nuts, and fish.

White meat such as turkey is a safer option. It contains tryptophan which is an amino acid that helps us produce more of the neurotransmitter serotonin which is essential to generate a good mood. One study at the University of Michigan shows that tryptophan can help to reduce anxiety.

If you are not so keen on turkey, you can also find tryptophan in salmon, eggs, spinach, and soya. These are staples in my own diet and have done wonders for my mood.

5. Refined grains are not so refined

The problem with white bread and white flour-based products is that the healthy vitamins and minerals have all been stripped out of the flour in the baking.

The white flour-based biscuits and pizzas are so refined that only sugars and starches are left. Too many of these will send you on another rollercoaster and you could end up by being more anxious than ever. All this because you wanted some comfort food.

Whole wheat, spelt and brown rice flour are all much healthier choices.

6. Why a salty snack is not a good idea

Those salty and crunchy crisps are really inviting. The only problem is that they are likely to send your blood pressure on a high mountain climb so your heart has to work harder.

Most snacks are mass-produced so processing is shortened and this means that they contain too many calories, total fat, and salt. All the good elements such as protein and fiber are not present.

7. Don’t skip meals

Keeping our blood levels steady during the day avoids mood changes and irritability. That also helps to reduce anxiety.

Lots of people do not get enough protein at breakfast and we should aim for about 25 grams of protein to prevent our blood sugar levels from going berserk. Just add in an egg, some yogurt or cheese to prevent this happening.

Our gut is now thought to govern our moods and anxiety levels much more than was previously believed. Studies done at McMaster University show that the bacteria residing in that hidden mass may dictate whether we are calm, happy or relaxed rather than anxious and depressed.

If you make a few positive changes to your diet, you will be well on the way to managing any anxiety disorder.

“I promise you nothing is as chaotic as it seems. Nothing is worth diminishing your health. Nothing is worth poisoning yourself into stress, anxiety, and fear.” ― Steve Maraboli, Unapologetically You: Reflections on Life and the Human Experience

For medical advice relating to your personal condition, please consult your doctor or therapist.

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