Diet

What you eat and drink can affect anxiety levels. Current studies are not conclusive, but generally, a healthy diet is associated with better mental health. Below are some preliminary conclusions:

Negative effects:

• Caffeine: High levels of caffeine can exacerbate anxiety symptoms, especially in people who are sensitive to its effects. Caffeine can disrupt sleep patterns, increase heart rate, and lead to feelings of jitteriness.
• Sugar and refined carbohydrates: Consuming high amounts of sugar and refined carbohydrates can cause a rapid spike in blood sugar followed by a crash, leading to energy crashes, mood swings, and increased anxiety.
• Processed and packaged foods: Foods high in unhealthy fats, salt, and preservatives may lead to inflammation, oxidative stress, which could possibly contribute to anxiety.
• Food additives and artificial sweeteners: Some food additives, such as aspartame and MSG, can trigger anxiety symptoms in sensitive individuals.

Positive effects:

• Omega-3 fatty acids: Found in fatty fish, nuts, and seeds, omega-3s support brain health and may have anti-anxiety effects.
• Complex carbohydrates: Whole, unprocessed foods like fruits, vegetables, whole grains, and legumes provide sustained energy and fiber, which can help regulate blood sugar and promote feelings of calm.
• Probiotics: Beneficial bacteria in fermented foods like yogurt, kefir, and kimchi support gut health, which is linked to reduced anxiety symptoms.
• Magnesium and potassium-rich foods: Include dark leafy greens, nuts, and seeds, which may help regulate the body's stress response and promote relaxation.
• Herbal teas: Certain herbal teas, such as chamomile, lavender, and passionflower, may promote a calming effect on the nervous system.
• GABA-boosting foods: Foods rich in GABA (gamma-aminobutyric acid), such as fermented foods, green tea, and passionflower, may help regulate the body's stress response and promote relaxation.
• Vitamin B-rich foods: Include whole grains, lean proteins, and leafy greens, which support neurotransmitter production and may help reduce anxiety symptoms.

Note: It is usually preferable to obtain vitamins and nutrients from whole, unprocessed foods rather than supplements.