Why you should try the anti-anxiety diet
What we eat can have a powerful impact on our mood. DANIELLE FOX discovers how the right foods can lower your stress levels
When did you last feel anxious? Last month, last week, this morning? For many of us, anxiety is a daily battle. The World Health Organization says that almost 300 million people around the globe have some sort of an anxiety disorder. Mine started in my early thirties; while there was no apparent trigger, it materialized one day and manifested in my stomach for a year straight. I tried the usual suspects to soothe the signs: I stopped working out intensely to try and curb extra inflammation; I took up yoga; I did breath work – all of which did help ease the anxiety, but didn’t solve the issue. What I didn’t think to do was to tweak my diet, until I met Ali Miller, a Texas-based dietician and author of The Anti-Anxiety Diet. “We now have research that shows poor diet, or the wrong diet, can have a direct impact on our mood,” says Miller. A study by the University of Queensland found links between poor diet, depression and anxiety. “We also now understand that a lack of nutrients can lead to lower production of certain neurotransmitters linked to specific mental health conditions,” she explains.
So, where to start? To improve your mood, begin by upping your intake of fatty fish such as wild salmon, anchovies, sardines and mackerel, which are brilliant sources of omega-3 fats and can be helpful for your brain function. You can also get omega-3 from grass-fed beef and lamb. “I do find that animal sources of omega-3 tend to be better for my patients’ moods, but vegetarians and vegans can also increase their intake by eating leafy green vegetables like kale, along with chia seeds, flax seeds and nuts. One of the best non-animal sources of omega-3 fats is seaweed,” advises Miller.
In a recent study at University College London on diet and mental health, results showed that a Mediterranean diet – high in vegetables, fruit, fish, nuts, grains and unsaturated fats such as olive oil; low in red meat and dairy – significantly reduced the risk of depression. “The research showed that this diet plays a key role in how our brain functions, whether that be cognition, thoughts or even emotions,” says Miller.
THE ANTI-ANXIETY SHOPPING LIST
Apples
When your apple intake goes up, inflammation markers go down. “The soluble fiber that apples have encourages the body to produce a by-product called butyrate, and it’s this short-chained fatty acid that soothes inflammation.”
Avocados
“Packed full of B vitamins and healthy fats, these super fruits are known to boost neurotransmitter production and brain health. They also contain potassium which lowers blood pressure.”
Leafy greens
Boost your happy hormones with leafy greens such as kale, cabbage, spinach and romaine lettuce. “Rich in magnesium, leafy greens contain a form of vitamin B that regulates serotonin, helping to reduce blood pressure and soothe anxiety.”
Bone broth
“Bone broth contains many amino acids which are essential for brain health. But there is one in particular, glycine, which is known to be an inhibitory neurotransmitter, meaning it can decrease anxiety and help to bring about relaxation, reduce stress and aid sleep and pain relief. You can only get this from animal-derived products. Chicken feet and beef contain more gelatin, but always roast the bones first for a richer flavor.”
Matcha
Not only is matcha filled with antioxidants, it also contains a unique compound, L-theanine, which is known to help our alpha brainwaves – responsible for creativity, elevating focus and minimizing symptoms of depression. “Always go for ceremonial-grade matcha for the best quality, and blend with a high-fat nut milk like coconut, which enhances the absorption and the flavor.”
And the ones to avoid…
“Pretty much the usual suspects such as caffeine and fast-release sugars, aka processed foods, which both have an adverse effect on our adrenals. Interestingly, casein (the protein found in cow’s milk) is not only inflammatory, but has also been found by to interfere with opioid receptors in a similar way that drugs and even Facebook can impact brain health.”