Do you find yourself worrying excessively about work, family, or health? Do you feel restless, on edge, or have trouble sleeping at night? Have you experienced increased heartbeat, muscle tension, or shortness of breath? These symptoms can be symptoms that your fight or flight mechanism is in over drive due to anxiety.
Anxiety can manifest in a number of ways and it can affect individuals differently. Symptoms may vary from person to person and often include tension, rapid heartbeat, elevated blood pressure, and feeling short of breath. Most of us will experience anxiety at some point in our lives as it’s a natural human emotion that is part of our survival response. When we experience stressful stimuli that cause fear and anxiety, hormones such as epinephrine, also known as adrenaline, and cortisol are released. These hormones help us run fast, increase our physical strength, and sharpen our mental focus so that we can either fight or run from what threatens our well-being. All are very normal reactions and necessary for our survival.
However, when anxiety is chronic, meaning that we continuously experience stress and anxiety, it can have long term affects and be detrimental to our health. While external factors that cause anxiety may be unavoidable, we can help reduce the physical impact by managing our thoughts regarding the event, getting plenty of rest, getting out doors for moderate activity, and by nourishing our bodies with nutrients that help us feel calmer and more relaxed.
Let’s jump into understanding how these nutrients work when it comes to relieving symptoms of anxiety and how to nourish your way to calm naturally.
Magnesium – The Muscle Relaxer for Your Mind
First on our list is magnesium, a mineral that’s essential for calming both your body and mind. How does it work? Magnesium relaxes muscles, including the muscles in your brain. It also supports the nervous system and prevents overstimulation that can lead to anxiety. You can find this anxiety-reducing gem in foods like dark chocolate, almonds, cashews, Brazil nuts, lentils, chickpeas, leafy greens, and creamy avocados. You can also increase your magnesium by taking baths in Epsom salts, applying magnesium cream, or taking a magnesium supplement as magnesium is absorbed by both our skin and our digestive system.
Omega-3 Fatty Acids – The Brain’s Best Friend
Omega-3 fatty acids are the superheroes of healthy fats. Omega-3 fats reduce internal inflammation and inflammation of the brain. By reducing inflammation, particularly in your brain, these fats support mood stability and help regulate neurotransmitters involved in anxiety.
Omega-3 fats are commonly found in wild-caught fish like salmon and sardines, as well as chia seeds, pumpkin seeds, walnuts, cod liver oil, grass-fed meat, and butter from grass-fed cows.
Vitamin B6 – The Serotonin Producer
Vitamin B6 is your ticket to a happier mood. It’s a key player in the production of serotonin, a neurotransmitter responsible for those warm and fuzzy feelings. Vitamin B6 is abundant in foods like turkey and chicken breast, grass-fed beef, sunflower seeds, pistachios, tuna, avocado, sesame seeds, sweet potatoes, bananas, pinto beans, and blackstrap molasses. Vitamin B6 is essential for synthesis of serotonin and promotes feels of well-being.
Vitamin D – The Sunshine Vitamin
Vitamin D is often called the “sunshine vitamin” because your body can produce it when your skin meets the sun’s rays. When our skin is exposed to ultra violet rays of the sun, our bodies naturally turn cholesterol into vitamin D. This vitamin not only supports your bones but also your mood. It influences the production of serotonin and other neurotransmitters related to mood. In cases of limited sun exposure, you can turn to fatty fish like salmon, mackerel, eggs, cod liver oil, and some mushrooms for a vitamin D boost. Since getting enough vitamin D solely from food can be challenging, a vitamin D supplement may be recommended.
L-Theanine – Nature’s Chill Pill
L-Theanine is an amino acid found in green tea that acts as a natural stress reducer. It promotes relaxation without drowsiness. This amino acid promotes relaxation by increasing the production of calming neurotransmitters and reducing the levels of stress hormones. Sipping on a cup of high-quality green tea is a delicious way to experience this soothing effect. Plus, green tea is also high in antioxidants, is known to boost our metabolism, and may help protect against cognitive decline. L-Theanine can also be found in black tea and certain types of mushrooms such as porcini.
Probiotics -The Gut-Brain Connection
Your gut and brain are closely connected, and maintaining a healthy gut is crucial for a happy mind. Probiotics promote healthy gut bacteria which can impact cognition, stabilize emotions, and regulates our emotional response. An imbalance of friendly gut bacteria has been linked to feelings of anxiety and depression. A balanced gut microbiome has been known to reduce anxiety and enhance overall mental health. Fermented foods including sauerkraut, pickles, yogurt, olives, kombucha, apple cider vinegar, kimchi, miso, and kefir are all rich in probiotics.
Zinc – Stress Response Regulator
Last but not least, we have zinc. Zinc is most popularly known for its ability to boost your immune system but it also plays an important role in the regulation of neurological response. This essential mineral helps regulate your body’s stress response and has been used therapeutically to reduce anxiety. Oysters and other shellfish, grass-fed beef, yogurt, milk, aged cheese, pumpkin seeds, and cashews are high quality sources of zinc.
When it comes to managing and reducing the long-term health effects of chronic anxiety, eating foods that are nutrient-dense is paramount. In addition, reducing or better yet eliminating processed foods, foods high in sugar, and unhealthy fats is equally important. By understanding the physiological processes behind these nutrients, you can make informed choices to nourish both your body and mind. Remember, real food is your best friend when it comes to promoting overall well-being. So, enjoy your journey to a calmer, more balanced you, one delicious, anxiety-reducing bite at a time! 🌿🍽️
Note: Anxiety can stem from many sources such as unplanned life events, stress from work or family life, hormonal imbalances, and nutritional imbalances. Treating anxiety from a holistic perspective by including self-care, getting enough physical activity, getting outdoors when possible, meditation, reducing unnecessary tasks, including nutritional protocols to support biological functions, and managing our sometimes overactive minds, are all beneficial. If you are experiencing chronic anxiety, try implementing 2 or 3 of these options along with a nutrient dense diet. If chronic anxiety continues, consult a functional medical practitioner.
