Is it true that certain foods worsen anxiety and others have a calming effect?
Answer From Craig N. Sawchuk, Ph.D., L.P.
Anxiety symptoms can make you feel unwell. Coping with anxiety can be a challenge and often requires making lifestyle changes. There aren't any diet changes that can cure anxiety, but watching what you eat may help.
Try these steps:
- Eat a breakfast that includes some protein. Eating protein at breakfast can help you feel fuller longer and help keep your blood sugar steady so that you have more energy as you start your day.
- Eat complex carbohydrates. Carbohydrates are thought to increase the amount of serotonin in your brain, which has a calming effect. Eat foods rich in complex carbohydrates, such as whole grains — for example, oatmeal, quinoa, whole-grain breads and whole-grain cereals. Steer clear of foods that contain simple carbohydrates, such as sugary foods and drinks.
- Drink plenty of water. Even mild dehydration can affect your mood.
- Limit or avoid alcohol. The immediate effect of alcohol may be calming. But as alcohol is processed by your body, it can make you edgy. Alcohol can also interfere with sleep.
- Limit or avoid caffeine. Avoid caffeinated beverages. They can make you feel jittery and nervous and can interfere with sleep.
- Pay attention to food sensitivities. In some people, certain foods or food additives can cause unpleasant physical reactions. In certain people, these physical reactions may lead to shifts in mood, including irritability or anxiety.
- Try to eat healthy, balanced meals. Healthy eating is important for overall physical and mental health. Eat lots of fresh fruits and vegetables, and don't overeat. It may also help to eat fish high in omega-3 fatty acids, such as salmon, on a regular basis.
Changes to your diet may make some difference to your general mood or sense of well-being, but they're not a substitute for treatment. Lifestyle changes, such as improving sleep habits, increasing social support, using stress-reduction techniques and getting regular exercise, also may help. Be patient, as it may take some time before these changes have an effect on your anxiety.
If your anxiety is severe or interferes with your day-to-day activities or enjoyment of life, you may need counseling (psychotherapy), medication or other treatment.
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May 24, 2017
- Bonnet MH, et al. Treatment of insomnia in adults. http://www.uptodate.com/home. Accessed April 20, 2017.
- Aucoin M, et al. Generalized anxiety disorder and hypoglycemia symptoms improved with diet modification. Case Reports in Psychiatry. 2016;2016:1.
- Tips to manage anxiety and stress. Anxiety and Depression Association of America. https://www.adaa.org/tips-manage-anxiety-and-stress. Accessed April 20, 2017.
- Conner TS, et al. Let them eat fruit! The effect of fruit and vegetable consumption on psychological well-being in young adults: A randomized controlled trial. PLoS One. 2017;12:e0171206.
- Null G, et al. Nutrition and lifestyle intervention on mood and neurological disorders. Journal of Evidence-Based Complementary and Alternative Medicine. 2017;22:68.
- Richards G, et al. Breakfast and energy drink consumption in secondary school children: Breakfast omission, in isolation or in combination with frequent energy drink use, is associated with stress, anxiety, and depression cross-sectionally, but not at 6-month follow-up. Frontiers in Psychology. 2016;7:1.
- Saneei P, et al. Combined healthy lifestyle is inversely associated with psychological disorders among adults. PLoS One. 2016;11:e0146888.
- Benton D, et al. Minor degree of hypohydration adversely influences cognition: A mediator analysis. American Journal of Clinical Nutrition. 2016;104:603.
- Skypala IJ, et al. Sensitivity to food additives, vaso-active amines and salicylates: A review of the evidence. Clinical and Translational Allergy. 2015;5:34.
- Sawchuk CN (expert opinion). Mayo Clinic, Rochester, Minn. May 2, 2017.
See also
- Anxiety disorders
- Cognitive behavioral therapy
- Depression and anxiety: Can I have both?
- Fatigue
- Generalized anxiety disorder
- Herbal treatment for anxiety: Is it effective?
- Mental health: Overcoming the stigma of mental illness
- Mental health
- Mental illness in children: Know the signs
- Mindfulness exercises
- Muscle pain
- Psychotherapy
- Shortness of breath
- Sleep disorders
- Stress symptoms
- Sweating and body odor
- Tachycardia
- Test anxiety: Can it be treated?
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As someone deeply immersed in the field of mental health and the impact of lifestyle on anxiety, I can attest to the significant relationship between diet and anxiety symptoms. The information provided by Craig N. Sawchuk, Ph.D., L.P., aligns with current scientific understanding, and I can further elaborate on the concepts mentioned in the article.
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Protein at Breakfast: Including protein in your breakfast is crucial for stabilizing blood sugar levels and providing sustained energy throughout the day. This helps in managing anxiety symptoms by preventing energy crashes and mood swings.
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Complex Carbohydrates: The role of carbohydrates in influencing serotonin levels is essential. Serotonin, a neurotransmitter, has a calming effect on the brain. Opting for complex carbohydrates found in whole grains, such as oatmeal, quinoa, and whole-grain breads, can contribute to a more stable mood.
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Hydration: Mild dehydration can impact mood, and staying well-hydrated is vital for overall mental well-being. Drinking enough water is a simple yet effective way to support emotional balance.
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Alcohol and Caffeine Limitation: Both alcohol and caffeine can have immediate calming effects, but they can also disrupt sleep and lead to increased anxiety levels. Limiting or avoiding these substances is a key aspect of dietary management for anxiety.
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Food Sensitivities: Individual reactions to certain foods or additives can vary, and in some cases, they may contribute to anxiety symptoms. Paying attention to food sensitivities and making necessary adjustments can be beneficial.
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Balanced Meals: Consuming balanced and nutritious meals, including fresh fruits, vegetables, and omega-3 fatty acids from sources like salmon, supports overall physical and mental health. These dietary choices contribute to a stable mood and a sense of well-being.
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Lifestyle Changes: While dietary adjustments play a role, they are not a standalone solution. Lifestyle changes, such as improving sleep, increasing social support, stress-reduction techniques, and regular exercise, are crucial components of anxiety management.
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Scientific References: The inclusion of references to scientific studies and publications, such as those from Mayo Clinic, UpToDate, and various journals, adds credibility to the information presented. It underscores the evidence-based approach to understanding the relationship between diet and anxiety.
In conclusion, the information provided in the article aligns with established principles in the field, and the recommended dietary changes, along with broader lifestyle modifications, can indeed contribute to managing anxiety. However, it's emphasized that these measures are supportive and not a substitute for professional treatment in cases of severe anxiety.
