Nutritional Therapy Can Reduce Anxiety
By Dr. Randi Fredricks, Ph.D.
Anxiety causes stress that depletes the body of its stores of nutrients. Our diet can compound the problem and actually
increase anxiety.
Certain foods and substances tend to create additional stress and anxiety, while others promote a
calmer and steadier mood. Some natural substances have a direct calming effect and others are known to have an
antidepressant effect.
Stimulants
Caffeine is something many people in America and Europe are used to bringing in their daily lives. Though many
studies have shown that this addictive stimulant can help produce symptoms of anxiety, insomnia and the like.
Caffeine is found in coffee, tea, chocolate, many sodas and even certain medications. Always ask your doctor about a
medication before using it. Also, ask the doctor if there is an alternative medication if your medicine contains caffeine.
Coffee, tea, alcohol, and coke stimulate an adrenal response in your body, which can provoke anxiety,
nervousness and insomnia to name a few side effects. They also deplete the body of necessary vitamins and minerals
that help balance our mood and nervous system. Recommended dosage - less than 100mg per day (one cup of percolated
coffee or two diet cola beverages per day. Less than 50mg per day is preferable.
Nicotine is as strong as caffeine and stimulates increased physiological arousal, vasoconstriction and makes your heart
work harder. Smokers tend to be more anxious than non-smokers and tend to sleep less well than non-smokers.
Stimulant drugs can also cause anxiety. Beware of prescription drugs that contain caffeine and amphetamines, and
recreational drugs such as cocaine that increase levels of anxiety and panic attacks in people using them.
Salt
Salt depletes the body of potassium, a mineral important to the proper functioning of the nervous system. Salt
raises blood pressure that in turn puts a strain on the heart and arteries and hastens arteriolosclerosis.
Recommended dosage - do not excess 1gm of salt per day.
When you have anxiety, sugar is an enemy - especially if taken in high amount.
Reduce Your Sugar Intake
Too much sugar can rob our body of essential nutrients. Yet don't be so fast as to replace the sugar with artificial
sweeteners, they too can cause anxiety as well as other health concerns.
Preservatives
There are over 5000 chemical additives in commercial food processing. Our bodies are not equipped to handle these,
and little is known about long term biological effects. Try and eat whole unprocessed foods as much as possible.
Try to purchase vegetables and fruit that haven’t been treated with pesticides (organically grown).
Hormones in Meat
Most commercially forms of meat have been fed hormones to promote fast weight gain and growth. One hormone
diethylstilbestrol (DES) has been implicated in the development of breast cancer and fibroid tumors. Try to
replace red meat, pork and poultry with organically raised beef, poultry and fish such as cod, salmon, snapper,
sole, trout.
Sweet and Refined Foods
Reduce intake of sweet refined foods as these affect the blood sugar that can lead to anxiety and mood swings while
also affecting how the brain functions.
MSG
MSG from Chinese takeaway should be avoided as it can have a major irritating effect on the nervous system producing
the following: headaches, tingling, numbness and chest pains.
Drink Soda Water
Soda water increases the levels of carbon dioxide that helps the body to become balanced when someone is hyperventilating.
Soda water also decreases smooth muscle contractions and dilates blood vessels, which allows blood to flow easily around
the body.
Food Allergies
Be aware to check for food allergies as they can be one of the main causes of many emotional problems.
Food to eat to reduce anxiety and maintain calm state
Wholegrain cereals
Asparagus
Garlic
Eggs
Fish
Molasses
Wheat germ
Brewers yeast
Carrots
Onions
Beetroot
Spinach
Paw paw
Celery
Stone fruit
Avocado
Stressful Eating Habits
Stress and anxiety can be aggravated not only by what you eat, but the way you eat. Any of the following habits can
aggravate your daily level of stress:
Eating too fast or on the run
Not chewing food at least 15-20 times per mouthful
Eating too much to the point of feeling stuffed or bloated
Drinking too much fluid with a meal which can dilute stomach acid and digestive enzymes (one cup with a meal
is sufficient)
These behavours put strain on your stomach and intestines in their attempt to properly digest and assimilate food.
This increases stress in two ways:
Directly through indigestion, bloating, and cramping
Indirectly through malabsorption of essential nutrients
Supplements and Nutrients
There are specific nutrients which can decrease anxiety. These include:
Magnesium - aids with muscle relaxation, maintenance of the heart muscle, neuromuscular transmission and widening of
the blood vessels. A deficiency of magnesium can cause:
Agitation
Anxiety
Behavioral disturbances
Confusion
Cold hands and feet
Depression
Insomnia
Restlessness
B Complex Vitamins - these are the spark plugs for our body. They help provide energy by acting with enzymes to convert
major nutrients such as carbohydrates to energy forms. They are important for the normal function of the nervous system
and are helpful in bringing relaxation or energy to individuals who are stressed or fatigued. A deficiency of certain
B vitamins will cause:
Fatigue
Irritability
Nervousness
Depression
Insomnia
Loss of appetite
Calcium - works with maintenance of electrolyte balance, muscle contractions, nerve transmission, regulation of cell division, hormone secretion and bone and teeth formation. A deficiency can cause:
Agitation
Depression
Heart palpitations
Insomnia
Irritability
Seek Out Foods High in Omega-3
Fish oil has been shown in many studies, to reduce your bad cholesterol levels and reduce plaque buildup in your blood.
By reducing your bad cholesterol, you are helping your body to fight off stress and relieve anxiety, tension and
even prevent heart disease. Fish that are high in Omega-3 are excellent ways to help your blood stream.
While you may not believe that eating well and exercising will make your anxiety disorder go away completely, you may want
to consider how these lifestyle changes might improve your mental well-being as well as give you the strength you need
to cope and recover.
References (To view, roll mouse over the "References" heading; to hide, click on the heading)
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Carroll, D., Ring, C., Suter, M., & Willemsen, G. (2000). The effects of an oral multivitamin combination with calcium, magnesium, and zinc on
psychological well-being in healthy young male volunteers: a double-blind placebo-controlled trial. Psychopharmacology, 150, 220-225.
Fredricks, R. (2008). Healing & wholeness: Complementary and alternative therapies for mental health. Bloomington, IN: Author House.
Freeman, M. P., Freeman, S. A., & McElroy, S. L. (2002). The comorbidity of bipolar and anxiety disorders: prevalence, psychobiology, and treatment issues. Journal of Affective Disorders, 68(1), 1-23.
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