Anxiety disorders are the most common form of mental illness, affecting over 40 million adults in the United States, according to the Anxiety and Depression Association of America. That’s around one-fifth of the population. There is a plethora of therapies and medications on the market nowadays, but only about a third of people suffering from anxiety will actively seek treatment -that’s more than the entire population of Greece! Anxiety can manifest itself in a variety of ways, including panic attacks, social anxiety, dissociation and much more. Coping with everyday anxiety can be a challenge but integrating healthy habits such as exercise, a consistent sleep schedule and proper nutrition into your routine can help ease the symptoms of anxiety.
Integrating healthy habits such as exercise, a consistent sleep schedule and proper nutrition into your routine can help ease the symptoms of anxiety.
Proper nutrition is imperative to managing a mental illness, especially anxiety and depression. A study published in September 2017 dictates that healthy gut function correlates with the central nervous system functioning normally; this connection between the central nervous system and gut microbiota is known as the gut-brain-axis. The gut-brain-axis plays a major role in balancing emotions; about 95 percent of serotonin receptors are found in the lining of the gut, and serotonin is widely known to contribute to feelings of happiness and well-being. Increasing evidence has associated gut microbiota and inflammation with bolstering the nation’s anxiety epidemic, but fortunately research is currently being compiled by the National Center for Biotechnology Information to analyze the potential for probiotics to treat anxiety and depression in the future.
There are many foods whose properties help to ease the symptoms of anxiety:
- Magnesium is a natural muscle relaxer that activates the parasympathetic nervous system. It helps calm the brain’s fight-or-flight response resulting in a more relaxed breathing, increased blood flow and a more effective digestion. Magnesium can be found in leafy greens, nuts, seeds and whole grains.
- Omega-3 contains substantial amounts of essential fatty acids, such as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) that can help reduce anxiety and depression. DHA plays a major role in developing neurons, while EPA influences level of serotonin, facilitating chemical signaling between brain cells. In fact, more than 30 percent of your brain is made up of three types of Omega 3 fatty acids! Omega 3 can be found in most seafood (e.g. mackerel, salmon, herring, oysters), nuts and seeds.
- Zinc is integral in maintaining mental health and foods with high levels of zinc (e.g. oysters, cashews, liver, egg yolk) should be consumed on a regular basis. The highest concentrations of zinc in the human body are found in the hippocampus, the part of the brain that regulates emotions. Zinc deficiencies have been directly correlated with heightened levels of anxiety and depression.
- Various vitamin B-complexes are integral in reducing the symptoms of anxiety. Vitamin B1 is great for balancing blood sugar levels, B3 helps synthesize serotonin, B5 supports the adrenal glands, and B9 and B12 help to balance depressive moods. Vitamin B can be found naturally in meats, whole grains, liver, nutritional yeast and legumes.
- Drink plenty of water. Proper hydration is the first step toward elevating your physical health.
- Avoid caffeine, processed sugars (e.g. soda, candy, low-fat foods) and alcohol. These substances can make you feel jittery, nervous and unable to properly rest.
Altering your diet plan may make a difference in your overall well-being, but it is not a substitute for medical treatment or counseling.
Improving your day-to-day routine by improving sleeping habits, consistent exercise and having a social support system are also great ways to take care of your mental health. It is just as important to be patient while you are adjusting your daily routine to your health goals; it might take 4-8 weeks to see results, but do not give up! Altering your diet plan may make a difference in your overall well-being, but it is not a substitute for medical treatment or counseling.
By: Brianna Harstad, AiT Contributor