Can Certain Foods Help Tackle Anxiety?

Posted on July 15, 2020 by Sally-Anne Turner

Foods That Can Help Control Anxiety

There are many things you can do in order to keep anxieties at bay – making changes to your lifestyle, reconsidering toxic friendships and even changing your diet can have a huge impact on your self-esteem and self-confidence. Understanding the connection between nutrition and mental health is becoming increasingly important in modern healthcare, and research continues to show that what we eat can significantly influence our emotional wellbeing and psychological resilience.

Anxiety is a very common and widespread condition. With an estimated 284 million people experiencing an anxiety disorder, it’s the most prevalent mental health disorder in the world. Symptoms include fear, tension, irritability, difficulties concentrating, chest tightness and heart palpitations. And although most people experience these emotions and feelings as part of normal day-to-day stress, others find it hard to function normally and the condition begins to take over more aspects of their life. For many people, anxiety can affect their sleep quality, relationships, work performance, and overall quality of life, making it essential to explore all available management strategies including dietary interventions.

The relationship between diet and mental health is complex and multifaceted. Our gut and brain are connected through what scientists call the gut-brain axis, a bidirectional communication system that involves neural, hormonal, and immunological pathways. This means that the health of our digestive system can directly influence our mental state, and vice versa. The gut produces approximately 95% of the body’s serotonin, a neurotransmitter crucial for mood regulation, which highlights why nutritional choices can have such a profound impact on anxiety levels.

Anxiety is treatable with medication, alongside therapy such as cognitive behavioural therapy (CBT), however there is some evidence to show that a healthy, well-balanced diet can have an impact on the symptoms. At Bodyline Clinic, our experienced healthcare professionals understand that managing anxiety often requires a holistic approach that considers not just medical interventions but also lifestyle factors including nutrition, exercise, sleep quality, and stress management techniques. Here are some foods you can try to help control anxiety:

Fatty Fish

Fish that are high in good fat, such as salmon, mackerel, sardines and trout are generally high in Omega-3, which is a fatty acid that can improve cognitive function as well as stimulate good mental health. Currently, it’s recommended that we eat two servings of fatty fish a week and some studies have shown that this does in fact reduce self-reported anxiety and depression. The omega-3 fatty acids found in these fish, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), play crucial roles in brain function and have been shown to reduce inflammation throughout the body, including in the brain.

Salmon and sardines also contain high levels of vitamin D, which has been linked to improving mood as well as many other bodily functions that may help towards leading a healthier and happier life. The Journal of Affective Disorders says that there is enough evidence to prove that vitamin D does improve depression. Many people in the UK suffer from vitamin D deficiency, particularly during the winter months when sunlight exposure is limited, which can exacerbate feelings of anxiety and low mood. Incorporating fatty fish into your diet regularly can help maintain adequate vitamin D levels naturally.

Beyond omega-3 and vitamin D, fatty fish also provides high-quality protein and B vitamins, which are essential for producing neurotransmitters that regulate mood. The combination of these nutrients makes fatty fish one of the most powerful foods for supporting mental health. If you’re not a fan of fish, you might consider fish oil supplements, though whole food sources are generally preferred as they provide a complete nutritional package.

You can buy vitamin D3 spray from Bodyline’s online shop for just £12, which can help supplement your intake during months when fatty fish consumption might be lower or when dietary sources aren’t sufficient to meet your needs.

Eggs

Egg yolks are another fantastic source of vitamin D, as well as protein. They contain all the essential amino acids that the body uses for growth, healthy functions and development, as well as tryptophan which helps to create serotonin. Serotonin is responsible for regulating mood, sleep, memory and behaviour and is thought to improve brain function and relieve anxiety. For years, eggs were unfairly demonised due to concerns about cholesterol, but modern research has shown that for most people, dietary cholesterol has minimal impact on blood cholesterol levels, and eggs can be part of a healthy, anxiety-reducing diet.

Eggs are incredibly versatile and can be incorporated into meals throughout the day, from breakfast scrambles to hard-boiled snacks to dinner frittatas. They’re also one of the most affordable sources of high-quality nutrition, making them accessible to people on various budgets. The protein in eggs helps stabilise blood sugar levels, which is particularly important for anxiety management as blood sugar fluctuations can trigger or worsen anxiety symptoms. When blood sugar drops too low, the body releases stress hormones like cortisol and adrenaline, which can mimic or exacerbate anxiety symptoms.

Additionally, eggs contain choline, a nutrient that’s essential for brain health and the production of acetylcholine, a neurotransmitter involved in mood regulation and memory. Choline also supports the health of cell membranes throughout the body, including in the brain, which can influence how effectively neurotransmitters function. For those following medical weight loss programmes at Bodyline Clinic, eggs can be an excellent food choice as they’re nutrient-dense, satisfying, and supportive of both physical and mental health goals.

Green Tea

This tea is an easy addition to any day-to-day diet and is an excellent replacement for soft drinks or tea and coffee. It contains theanine, which is an amino acid that is becoming more and more popular due to its benefits on mood disorders. In 2017, theanine was proven to boost relaxation and calmness in human trials. Unlike coffee, which can sometimes increase anxiety symptoms due to its high caffeine content and rapid absorption, green tea provides a gentler, more sustained energy boost due to the combination of caffeine and L-theanine working together.

L-theanine is particularly interesting because it can cross the blood-brain barrier and has been shown to increase alpha brain wave activity, which is associated with a state of relaxed alertness. This means you can feel more focused and calm simultaneously, which is ideal for managing anxiety whilst still needing to function effectively in daily life. Green tea also contains powerful antioxidants called catechins, which may help protect brain cells from oxidative stress and inflammation, both of which have been linked to anxiety and depression.

For maximum benefit, aim to drink two to three cups of green tea daily, and try to choose high-quality loose leaf tea when possible. Be mindful that green tea does contain caffeine, though significantly less than coffee, so if you’re particularly sensitive to caffeine or experience anxiety symptoms in the evening, it’s best to consume green tea earlier in the day. Some people find that switching from multiple cups of coffee to green tea throughout the day helps reduce their overall anxiety levels whilst still providing enough energy to function effectively.

Chamomile

Chamomile tea is a worldwide herbal remedy that is used to treat all sorts of ailments thanks to its antibacterial, anti-inflammatory and relaxant properties. A recent study showed that chamomile tea did reduce anxiety symptoms in those that were feeling worried at the time of drinking, so use it to calm yourself when you’re feeling stressed rather than to reduce future anxiety attacks. Chamomile has been used medicinally for thousands of years, with ancient Egyptians, Romans, and Greeks all recognising its therapeutic properties.

The active compounds in chamomile, including apigenin, bind to specific receptors in the brain that may help decrease anxiety and initiate sleep, making it particularly useful as an evening beverage. Many people find that establishing a bedtime routine that includes a cup of chamomile tea helps signal to their body that it’s time to wind down, which can be especially helpful for those whose anxiety interferes with sleep quality. Poor sleep and anxiety often create a vicious cycle, where anxiety makes it difficult to sleep, and lack of sleep worsens anxiety symptoms the following day.

Chamomile is also gentle on the digestive system and may help soothe gastrointestinal discomfort, which is particularly relevant given the strong connection between gut health and anxiety. Many people with anxiety experience digestive symptoms such as nausea, stomach pain, or changes in bowel habits, and chamomile’s anti-inflammatory properties may help address these issues. For those managing stress through women’s health or men’s health programmes at Bodyline Clinic, incorporating chamomile tea into a daily routine can be a simple, effective self-care practice.

Brazil Nuts

These nuts are high in selenium, which has antioxidant and anti-inflammatory properties that are particularly helpful to those that have mood disorders such as anxiety. Other nuts and vegetables such as mushrooms and soybeans also have high levels of selenium, but it’s important not to overeat them as too much selenium can have negative side effects such as nausea, irritability, rashes and a strange taste in the mouth. Just one or two Brazil nuts per day can provide your entire recommended daily intake of selenium, making them an incredibly efficient nutritional choice.

Selenium plays a crucial role in thyroid function, and thyroid disorders can significantly impact mood and anxiety levels. The thyroid gland requires selenium to produce thyroid hormones, which regulate metabolism, energy levels, and mood. Even subclinical thyroid dysfunction can contribute to anxiety symptoms, making adequate selenium intake important for overall mental health. Brazil nuts also provide healthy fats, protein, and fibre, making them a satisfying snack that can help stabilise blood sugar levels throughout the day.

Research has suggested that selenium deficiency may be associated with increased anxiety, and supplementing with selenium has been shown to improve mood in some studies. However, because selenium toxicity is a genuine concern with excessive intake, it’s best to obtain selenium from food sources rather than high-dose supplements unless specifically recommended by a healthcare provider. If you’re not keen on Brazil nuts, other good sources of selenium include seafood, organ meats, whole grains, and eggs.

Additional Foods That May Help Manage Anxiety

Beyond the foods already mentioned, several other dietary choices can support mental health and help manage anxiety symptoms. Dark chocolate, for example, contains flavonoids, caffeine, and theobromine, which may improve brain function and mood. Some research suggests that the flavonoids in dark chocolate may improve blood flow to the brain and reduce inflammation, both of which can positively impact anxiety levels. Choose dark chocolate with at least 70% cocoa content for maximum benefits, and consume it in moderation as it is calorie-dense.

Yoghurt and other fermented foods contain probiotics, which are beneficial bacteria that support gut health. Given the strong connection between gut health and mental health through the gut-brain axis, consuming probiotic-rich foods may help reduce anxiety symptoms. Fermented foods like kefir, sauerkraut, kimchi, and kombucha can all contribute to a healthy gut microbiome. Some research has shown that people who regularly consume fermented foods have reduced social anxiety and fewer symptoms of depression.

Turmeric, a bright yellow spice commonly used in curry, contains curcumin, a compound with powerful anti-inflammatory properties. Inflammation has been increasingly linked to anxiety and depression, and consuming anti-inflammatory foods may help reduce symptoms. Turmeric can be added to smoothies, soups, stir-fries, or taken as a supplement. For better absorption, combine turmeric with black pepper, which contains piperine, a compound that enhances curcumin absorption significantly.

Bananas are rich in vitamin B6, which helps synthesise neurotransmitters like serotonin and dopamine, both crucial for mood regulation. They also contain natural sugars and fibre, providing a steady release of energy that can help prevent blood sugar crashes that might trigger anxiety symptoms. The potassium in bananas also supports healthy blood pressure, which can be beneficial as anxiety often affects cardiovascular function.

Foods and Substances to Limit or Avoid

Just as certain foods can help reduce anxiety, others may worsen symptoms and should be limited or avoided, particularly during periods of high stress. Caffeine is perhaps the most significant trigger for many people with anxiety. Whilst moderate amounts may be fine for some, excessive caffeine consumption can increase heart rate, cause jitteriness, and trigger panic attacks in susceptible individuals. If you notice that coffee or energy drinks worsen your anxiety, consider switching to lower-caffeine alternatives like green tea or herbal teas.

Alcohol is another substance that can significantly impact anxiety levels. Whilst many people turn to alcohol to relieve stress in the short term, it can actually worsen anxiety symptoms over time and interfere with sleep quality. Alcohol affects the balance of neurotransmitters in the brain and can lead to increased anxiety as it wears off, sometimes called “hangxiety.” If you’re struggling with anxiety, it’s worth examining your relationship with alcohol and considering whether reducing or eliminating it might help.

Processed foods high in refined sugars and unhealthy fats can contribute to inflammation and blood sugar instability, both of which may worsen anxiety symptoms. Foods like pastries, biscuits, crisps, and ready meals often lack the nutrients needed to support mental health and can leave you feeling worse after the initial pleasure of eating them. This doesn’t mean you can never enjoy these foods, but making them occasional treats rather than dietary staples can benefit your mental health.

Artificial sweeteners and food additives may also affect some people’s anxiety levels, though research in this area is still developing. Some individuals report increased anxiety symptoms when consuming foods with artificial colours, flavours, or sweeteners. Keeping a food diary can help you identify whether any particular foods or additives seem to worsen your anxiety symptoms.

The Importance of Regular, Balanced Meals

Beyond choosing specific anxiety-reducing foods, the pattern and timing of your eating can significantly impact anxiety levels. Skipping meals or going too long without eating can cause blood sugar levels to drop, triggering the release of stress hormones that can mimic or worsen anxiety symptoms. Aim to eat regular meals and snacks throughout the day to maintain stable blood sugar levels and provide your brain with the steady supply of nutrients it needs to function optimally.

A balanced meal should include protein, healthy fats, complex carbohydrates, and fibre. This combination helps slow digestion and provides sustained energy, preventing the blood sugar spikes and crashes that can affect mood and anxiety levels. For example, instead of having just toast for breakfast, which is primarily simple carbohydrates, add eggs for protein, avocado for healthy fats, and choose wholegrain bread for complex carbohydrates and fibre.

Meal planning can be particularly helpful for managing anxiety through diet. When you’re feeling anxious or overwhelmed, making healthy food choices becomes more difficult, and you’re more likely to reach for convenient but less nutritious options. Having healthy meals and snacks prepared in advance removes this decision-making burden and ensures you have access to anxiety-reducing foods even during stressful periods. At Bodyline Clinic, our weight loss programmes include nutritional guidance that can help you establish healthy eating patterns that support both physical and mental health.

Hydration and Mental Health

Adequate hydration is often overlooked when discussing diet and anxiety, but dehydration can significantly impact mood and cognitive function. Even mild dehydration can increase cortisol levels, the body’s primary stress hormone, and research has shown that dehydration can worsen anxiety symptoms and impair concentration. Aim to drink at least six to eight glasses of water daily, and more if you’re physically active or in hot weather.

Many people mistake thirst for hunger, which can lead to overeating or choosing sugary drinks when what the body actually needs is water. Keeping a water bottle with you throughout the day and setting reminders to drink can help ensure adequate hydration. Some people find that adding a slice of lemon, cucumber, or fresh herbs to their water makes it more appealing and easier to drink sufficient amounts.

Herbal teas can contribute to your daily fluid intake whilst also providing additional benefits. Beyond chamomile and green tea, other anxiety-reducing options include peppermint tea, which can aid digestion and provide a calming effect, and passionflower tea, which has been traditionally used to reduce anxiety and improve sleep quality. Creating a ritual around preparing and drinking tea can also be a mindful practice that helps reduce stress and anxiety in itself.

The Role of B Vitamins in Anxiety Management

B vitamins, particularly B6, B9 (folate), and B12, play crucial roles in producing neurotransmitters that regulate mood and anxiety. Deficiencies in these vitamins have been linked to increased anxiety and depression. Good food sources of B vitamins include whole grains, legumes, leafy green vegetables, eggs, meat, fish, and fortified cereals. For those following vegetarian or vegan diets, ensuring adequate B12 intake can be particularly challenging as it’s primarily found in animal products, and supplementation may be necessary.

Folate, found abundantly in leafy greens, legumes, and fortified grains, is essential for producing serotonin, dopamine, and norepinephrine. Some research suggests that people with anxiety disorders may have lower folate levels, and supplementing with folate has been shown to enhance the effectiveness of antidepressant medications in some studies. Including folate-rich foods in your diet regularly can support your body’s natural ability to regulate mood.

Vitamin B6 is involved in the synthesis of several neurotransmitters, including serotonin and GABA (gamma-aminobutyric acid), which has calming effects on the nervous system. Foods rich in B6 include chickpeas, bananas, potatoes, chicken, and fortified cereals. Ensuring adequate intake of all B vitamins through a varied, balanced diet can support optimal brain function and may help reduce anxiety symptoms. You can explore Bodyline’s shop for B vitamin supplements if you’re concerned about meeting your needs through diet alone.

Magnesium: The Calming Mineral

Magnesium is often called “nature’s tranquiliser” due to its calming effects on the nervous system. This essential mineral is involved in over 300 biochemical reactions in the body, including those that regulate the stress response. Magnesium deficiency is relatively common and has been linked to increased anxiety, irritability, and poor sleep quality. Many people don’t consume enough magnesium-rich foods, making deficiency a potential contributor to anxiety symptoms.

Excellent food sources of magnesium include dark leafy greens like spinach and Swiss chard, nuts and seeds (particularly pumpkin seeds and almonds), whole grains, legumes, avocados, and dark chocolate. Incorporating these foods regularly into your diet can help ensure adequate magnesium intake. Some people also find that taking a magnesium supplement in the evening helps promote relaxation and improves sleep quality, though it’s best to consult with a healthcare provider before starting any new supplement regimen.

Magnesium works by regulating neurotransmitters and helping to calm the nervous system. It can also help relax muscles, which is beneficial for those who experience physical tension as part of their anxiety symptoms. If you’re experiencing persistent anxiety alongside other symptoms, it may be worth discussing comprehensive testing with the healthcare professionals at Bodyline Clinic through our health check services to identify any nutritional deficiencies that might be contributing to your symptoms.

Creating a Sustainable Anxiety-Reducing Diet

Understanding which foods can help manage anxiety is one thing, but implementing lasting dietary changes is another challenge entirely. The key to success is making gradual, sustainable changes rather than attempting a complete dietary overhaul overnight. Start by adding one or two anxiety-reducing foods to your regular diet each week, and slowly reduce consumption of foods that may worsen symptoms. This approach is more likely to result in lasting change than dramatic restrictions that are difficult to maintain.

Meal prepping can be invaluable for maintaining healthy eating habits, particularly during stressful periods when anxiety symptoms may be worse. Dedicating a few hours each week to preparing healthy meals and snacks ensures you have nutritious options readily available when you’re feeling overwhelmed or short on time. This might include cooking batches of salmon or eggs, washing and chopping vegetables, preparing overnight oats, or portioning out nuts and seeds for easy snacking.

It’s also important to maintain a balanced perspective and avoid becoming overly rigid or anxious about food choices themselves. Whilst nutrition can significantly impact anxiety, it’s just one piece of the puzzle, and obsessing over every food choice can actually increase stress and anxiety. Allow yourself flexibility and occasional treats without guilt, focusing on overall dietary patterns rather than perfection in every meal.

When Diet Alone Isn’t Enough

If your stress and anxiety levels are consistently very high, it’s worth getting in touch with your doctor, or talking to a specialist about your symptoms. Whilst a healthy diet can impact your emotions, try to tackle them head on before they begin to cause real problems in your life. These conditions can quite often can be made more manageable with a combination of therapy and/or medication. At Bodyline Clinic, we understand that health and wellbeing encompass both physical and mental aspects, and our experienced team can provide guidance and support for various health concerns.

Diet should be viewed as one component of a comprehensive approach to managing anxiety, alongside other evidence-based treatments such as cognitive behavioural therapy, medication when appropriate, regular exercise, adequate sleep, stress management techniques, and social support. For some people, dietary changes alone may significantly reduce anxiety symptoms, whilst others may need additional interventions. There’s no shame in seeking professional help, and doing so early can prevent anxiety from becoming more severe or developing into other mental health conditions.

If you’re experiencing physical symptoms alongside anxiety, such as unexplained weight changes, fatigue, or hormonal symptoms, it’s particularly important to seek medical evaluation. Conditions such as thyroid disorders, hormonal imbalances, or nutritional deficiencies can contribute to anxiety symptoms, and addressing these underlying issues can significantly improve mental health. Bodyline Clinic offers comprehensive health checks that can help identify any physical factors contributing to your anxiety.

For women experiencing anxiety related to hormonal changes during perimenopause or menopause, our HRT treatments may help address both the physical and emotional symptoms associated with this life stage. Similarly, men experiencing anxiety alongside symptoms of low testosterone may benefit from our testosterone replacement therapy services. Hormonal imbalances can significantly impact mental health, and addressing these imbalances can sometimes resolve or reduce anxiety symptoms.

The Connection Between Weight, Nutrition, and Anxiety

For those struggling with both weight management and anxiety, it’s important to recognise that these issues are often interconnected. Anxiety can lead to emotional eating or loss of appetite, whilst weight concerns can increase anxiety and affect self-esteem. Additionally, the physiological effects of obesity, such as inflammation and hormonal changes, can contribute to anxiety symptoms. Conversely, chronic anxiety can make it more difficult to maintain healthy eating habits and engage in regular physical activity, creating a cycle that’s difficult to break.

At Bodyline Clinic, our medical weight loss programmes take a holistic approach that considers not just physical health but also mental and emotional wellbeing. Our experienced healthcare professionals understand that successful, sustainable weight loss requires addressing the psychological aspects of eating and ensuring that dietary changes support rather than worsen mental health. We offer personalised treatment plans that may include prescription medications, nutritional guidance, and ongoing support to help you achieve your health goals whilst managing anxiety effectively.

If you’re considering weight loss treatment but are concerned about how it might affect your anxiety, or if anxiety has been a barrier to successful weight management in the past, book a consultation at Bodyline Clinic to discuss how our programmes can be tailored to your specific needs. Our team has extensive experience supporting patients with various health concerns, and we can work with you to develop an approach that addresses both weight management and mental health in a balanced, sustainable way.

Practical Tips for Getting Started

If you’re ready to use nutrition as a tool for managing anxiety, here are some practical steps to get started. First, keep a food and mood diary for a week or two, noting what you eat and how you feel afterwards. This can help you identify any patterns between certain foods and your anxiety levels. You might notice that caffeine makes you jittery, that skipping breakfast leads to mid-morning anxiety, or that eating sugary snacks causes energy crashes that worsen your symptoms.

Next, choose one or two changes to implement first rather than trying to overhaul your entire diet at once. Perhaps you could swap your morning coffee for green tea, add a serving of fatty fish to your weekly meal plan, or keep a container of Brazil nuts at your desk for afternoon snacks. Once these changes become habitual, you can add additional modifications. This gradual approach is more sustainable and less overwhelming than attempting dramatic changes all at once.

Consider working with a healthcare professional who can provide personalised guidance based on your specific situation, health history, and nutritional needs. The team at Bodyline Clinic can offer expert advice on nutrition as part of our comprehensive approach to health and wellbeing. Whether you’re visiting one of our clinics across the Northwest or accessing our services remotely, we can provide the support and guidance you need to use nutrition effectively as part of your anxiety management strategy.

Finally, be patient with yourself. Dietary changes take time to show effects on anxiety symptoms, and you may not notice improvements immediately. Give new habits at least a few weeks before evaluating their effectiveness. Remember that nutrition is just one tool in your anxiety management toolkit, and it works best when combined with other healthy lifestyle practices such as regular exercise, adequate sleep, stress management, and social connection. Book a consultation at Bodyline Clinic today to discuss how our services can support your journey towards better physical and mental health.