How to eat to beat anxiety

Being mindful of your diet means knowing the real cost of your food, not only to your pocket but your physical and mental health as well.  Our brains consume 20 % of our daily calories intake to function, in light of this it is vital that we choose a diet that provides our brains with the tools it needs to function optimally.

When looking into your diet it is always a good idea to keep a food (and mood) diary to help narrow down foods that could be aggravating your anxiety symptoms.

Food items to avoid include:

Fast food, these may taste delicious but they are harmful to our physical and mental wellbeing as they are made with many compounds known to worsening inflammation levels in the body which are linked to anxiety. 

• Try a healthier convenient option, many of our large chain supermarkets now sell readymade ‘homestyle’ family size portions that come in an array of varieties.

Alcohol though known to increase serotonin (the happy chemical) in our brain, alcohol can also have the opposite affect for those with anxiety. Alcohol may also make antidepressant medication less effective there by compounding symptoms.

• Instead choose virgin cocktails or 0% beer.

During the process of refining grains (e.g. turning brown rice into white rice) much of their nutritional value is lost.

• Making a conscious choice to eat unrefined foods enables your body to make use of the vitamins it needs to tackle your day-to-day.

Sugar has long had a bad reputation as it’s known to hurtle our systems through highs and lows. To avoid sugar many have turned to artificial sweeteners to satisfy their sweet tooth. However, research has shown that people with a diet high in aspartame experience more depression and irritability. This is because aspartame increases levels of cortisol, the stress hormone.

• Natural sugars are winners as they come packaged with extra vitamins. Try honey in drinks and recipes, or a block of dark chocolate when you crave a little something extra.
• Try increasing your protein intake throughout the day, as this lowers sugar craving

Rather replace harmful junk foods with brain-boosting nutrients, improving your overall health and mental function. There are a host of food items packed full of goodness to add to your daily diet:

• Walnuts are rich in omega-3 fatty acids and are tasty little mood boosters.
• Avocado is brainfood supplying your brain with healthy fats that it needs to run smoothly.
• Berries are full of antioxidants which aid in cell repair. Add blueberries, raspberries, strawberries and blackberries to your diet.
• Marvelous mushrooms! There are two good reasons to add mushrooms to your diet. Firstly, they help lower blood sugar levels thereby evening out your mood. Secondly, they promote healthy gut bacteria, the nerve cells in out gut manufacture 80-90% of our body’s serotonin, a critical neurotransmitter needed for our brains to function.
• Onions and garlic have anti-inflammatory properties and make any dish flavoursome.
• Tomatoes contain lots of folic acid and alpha-lipoic acid which are good for fighting depression.
• Beans help stabilize blood sugar levels which in turn is good for your mood.
• Seeds are a great source of omega-3’s.
• Apples also have multi mood benefits as they are full of antioxidants helping aid in cellular repair and fiber balancing out blood sugar swings.
• Dark leafy greens are nutrient dense and great inflammation fighters.

Grocery shopping with mental health in mind is beneficial for the whole family. Not only are you actively promoting calm in your home but also laying a healthy food foundation for the younger members of your family to one day implement in their own homes.