Food is fuel and we cannot live without it. We know the role that food plays in our basic survival but its impact on mental health is often overlooked. So what is the connection between nutrition and anxiety?
Relationship between nutrition and anxiety
Recent studies such as that of Norwitz and Naidoo, 2021, have shown that mental health difficulties are linked to metabolic issues that include gut dysbiosis (change in gut bacteria composition), and other inflammatory problems. It seems that our diet contributes to those physiological conditions, which in turn regulate our mental health. This article focuses on how nutrition and gut health contribute to anxiety symptoms.
Research suggests that the release of certain gut receptors alleviates anxiety (Farzi et al., 2015). Our diet affects our gut microbiome (population of microorganisms in our gastrointestinal tract) and influences the production of these gut receptors. Managing our nutrition can help to mitigate the intensity of anxiety we experience.
How can we use nutrition to reduce risks of anxiety?
Limiting artificial sweeteners may help alleviate anxiety symptoms (Norwitz & Naidoo, 2021). Simple sugars can contribute to inflammatory effects and potential damage to the gut lining (Basson et al., 2021), alter our gut microbiome diversity, and increase the risk of anxiety symptom onset.
Reduce gluten, which is usually in fried foods, bread, alcoholic beverages and pasta. Gluten has been found to be associated with gut dysbiosis. With the growing association found between our gut health and anxiety, reducing gluten could improve gut health, reduce gastrointestinal reactions and thus lower levels of anxiety. (Norwitz & Naidoo, 2021).
Increasing intake of whole foods like wild-caught oily fish such as salmon and flaxseeds that are high in omega 3 fatty acids. Omega 3 fatty acids are non-inflammatory, so this can be beneficial to your gut, which can potentially reduce anxiety symptoms.
Including a greater variety of fruits and vegetables may boost your gut health due to their high fibre content, which may potentially reduce anxiety.
If you are used to having highly processed foods regularly, you may begin to make small incremental changes by incorporating a few more minimally processed foods every day. Typically, less processed foods have fewer than 5 ingredients while more processed foods have 5 ingredients and more.
Food as fuel for our body and mind
Our diet plays an important role in both our physical and mental health. It may be worthwhile to pick up more fruits and vegetables on your way home from the supermarket. With time and consistency, you may find yourself snacking on some blueberries without a second thought and feeling great about yourself!
Disclaimer: It's important to note that individual nutritional needs vary. Consultation with a nutritionist or dietitian is recommended to tailor a unique dietary program that meets your specific needs and goals.
Written by Kymberly Puah. Kymberly holds a Masters in clinical psychology (research) and is also a certified nutritionist.
References:
Basson, A. R., Rodriguez-Palacios, A., & Cominelli, F. (2021). Artificial Sweeteners: History and New Concepts on Inflammation. Frontiers in Nutrition, 8, 746247. https://doi.org/10.3389/fnut.2021.746247
Farzi, A., Reichmann, F., & Holzer, P. (2015). The homeostatic role of neuropeptide Y in immune function and its impact on mood and behaviour. Acta Physiologica, 213(3), 603–627. https://doi.org/10.1111/apha.12445
Norwitz, N. G., & Naidoo, U. (2021). Nutrition as Metabolic Treatment for Anxiety. Frontiers in Psychiatry, 12, 598119. https://doi.org/10.3389/fpsyt.2021.598119
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