The Anxiety-Diet Link: Foods to Protect and Heal our Mental Health
March 15, 2018
By Sarah Syer
If you are reading this now, you have probably, at some point in your life, experienced feelings of anxiety. Anxiety is defined as feelings of worry, nervousness, or unease, typically about an upcoming event or uncertain outcome (think: a big meeting with your boss, solo presentation to your peers or professors, purchasing your first house, etc.). If you’ve experienced anxiety, you are not alone! Anxiety disorders are the most common mental illness in Canada: one in four Canadians experience at least one anxiety disorder in their lifetime. Anxiety disorders can range from general anxiety and phobias, to obsessive-compulsive disorder (OCD) and post-traumatic stress disorder (PTSD). However big or small, these feelings can interfere significantly with your quality of life and your ability to function in academic, occupational and social settings.
You might be thinking, why is there a blog about anxiety for NRC’s ‘Unlock the Potential of Food’ campaign? Here’s your answer! There is a growing body of evidence demonstrating the association between good nutrition and short- and long-term mental health. Food plays a vital role in the development, management and prevention of various mental health problems. Although we tend to think about how a balanced diet impacts our physical health, it is important to remember that our food choices also have proven potential to protect our mental health and wellbeing, and to heal our mood.
The next time you are feeling anxious, overwhelmed, or have a big deadline on the horizon, try to incorporate the following (healthy!) foods into your diet:
1. Avocado
Feelings of anxiety may be associated with a deficiency in vitamin B as we need B vitamins for healthy nerves and brain cells. Avocados are rich in stress-relieving B vitamins, so try avocado on your toast in the morning or toss it in a smoothie.
2. Blueberries and Oranges
Our bodies need vitamin C and antioxidants to protect and repair our cells from stress-induced damage. Vitamin C is also known to lower blood pressure and cortisol (the ‘stress hormone’). Blueberries are antioxidant-rich, while whole oranges are vitamin C-rich, making both of these fruits perfect options for your afternoon snack.
3. Turkey and Salmon
Turkey contains the ever-famous tryptophan, which not only promotes tiredness, but also signals the release of serotonin. Serotonin is known for its calming and mood stabilizing benefits. Salmon is rich in omega-3s, which help to keep cortisol and adrenaline from spiking when we are feeling stressed. For the best results, incorporate turkey or salmon as your main protein source at dinnertime.
By incorporating the above food and nutrition tips into your diet, you can regain power over your mental health…and find comfort in knowing that your healthy food choices will help keep you calm.
Sarah is a Master of Science graduate from the University of Guelph. Sarah studied Nutrition and Nutraceutical Sciences and Nutritional Epidemiology. Sarah has a passion for health, wellness, and nutrition, and she aspires to fuel this passion through health promotion, nutrition education, and nutrition/food blogging.
-
References
Anxiety (n.d.). In English Oxford Living Dictionaries online. Retrieved from https://en.oxforddictionaries.com/definition/anxiety
Brody, S., Preut, R., Schommer, K., & Schurmeyer, T. H. (2002). A randomized controlled trial of high dose ascorbic acid for reduction of blood pressure, cortisol, and subjective responses to psychological stress. Psychopharmacology, 159(3), 319-324.
Buydens-Branchey, L., Branchey, M., & Hibbeln, J. R. (2007). Associations between increases in plasma n-3 polyunsaturated fatty acids following supplementation and decreases in anger and anxiety in substance abusers. Progress in Neuro-Psychopharmacology & Biological Psychiatry, 32(2), 568-575.
Hudson, C., Hudson, S., & MacKenzie, J. (2007). Protein-source tryptophan as an efficacious treatment for social anxiety disorder: a pilot study. Canadian Journal of Physiology and Pharmacology, 85(9), 928-932.
Juraschek, S. P., Guallar, E., Appel, L. J., & Miller, E. R. (2012). Effects of vitamin C supplementation on blood pressure: a meta-analysis of randomized controlled trials. American Journal of Clinical Nutrition, 95(5), 1079-1088.
Kessler, R. C., McGonagle, K. A., Zhao, S., Nelson, C. B., Hughes, M., Eshleman, S., … Kendler, K. S. (1994). Lifetime and 12-month prevalence of DSM-III-R psychiatric disorders in the United States: results from the National Comorbidity Survey. Archives of General Psychiatry, 51(1), 8-19.
Kessler, R. C., Nelson, C. B., McGonagle, K. A., Edlund, M. J., Frank, R. G., & Leaf, P. J. (1996). The epidemiology of co-occurring addictive and mental disorders: implications for prevention and service utilization. American Journal of Orthopsychiatry, 66 (1), 17-31.
Kiecolt-Glaser, J. K., Belury, M. A., Andridge, R., Malarkey, W. B., & Glaser, R. (2011). Omega-3 supplementation lowers inflammation and anxiety in medical students: a randomized controlled trial. Brain, Behavior, and Immunity, 25(8), 1725-1734.
Leon, A. C., Portera, L. & Weissman, M. M. (1995). The social costs of anxiety disorders. British Journal of Psychiatry, 166 (suppl 27), 19-22.
Marano, H. E. (July 26, 2004). Vitamins: Busy B’s. Psychology Today. Retrieved from https://www.psychologytoday.com/articles/200407/vitamins-busy-bs
Mendlowitz, M. V., & Stein, M. B. (2000). Quality of life in individuals with anxiety disorders. American Journal of Psychiatry, 157(5), 669-682.
Miller, K. (August 20, 3015). Can what you eat affect your mental health? Retrieved from http://www.webmd.com/mental-health/news/20150820/food-mental-health#1
Offord, D. R., Boyle, M. H., Campbell, D., Goering, P., Lin, E., Wong, M., & Racine, Y. A. (1996). One year prevalence of psychiatric disorders in Ontarians 15 to 64 years of age. Canadian Journal of Psychiatry, 41, 559-561.
Naidoo, U. (April 13, 2016). Nutritional strategies to ease anxiety. Harvard Health Publications, Havard Medical School. Retrieved from http://www.health.harvard.edu/blog/nutritional-strategies-to-ease-anxiety-201604139441
Provincial Strategy Advisory Committee for Anxiety Disorders (2002). A Provincial Anxiety Disorders Strategy. Anxiety Disorders Association of British Columbia, Mental Health Evaluation and Community Consultation Unit, and the Department of Psychiatry, University of British Columbia.
Silva, L. C., Viana, M. B., Andrade, J. S., Souza, M. A., Céspedes, I. C., & D’Almeida, V. (2017). Tryptophan overloading activates brain regions involved with cognition, mood and anxiety. Anais da Academia Brasileira de Ciencias, doi: 10.1590/0001-3765201720160177
Statistics Canada. (2017). Canadian Community Health Survey, 2015. Retrieved from http://www.statcan.gc.ca/daily-quotidien/170322/dq170322a-eng.pdf
Xu, Y., Wang, C., Klabnik, J. J., & O’Donnell, J. M. (2014). Novel therapeutic targets in depression and anxiety: antioxidants as a candidate treatment. Current Neuropharmacology, 12(2), 108-119.