Anxiety is one of the most prevalent mental health conditions. Symptoms can vary depending on the type of anxiety disorder. Stress and anxiety often occur together and when left untreated, chronic stress can increase risk of conditions such as obesity, type 2 diabetes, heart disease, depression, and Alzheimer’s disease.
Stress and anxiety treatment can involve therapy, medications, and lifestyle changes with nutrition playing an important role in managing the condition by regulating neurotransmitters and blood sugar levels.
Research shows that magnesium plays a role in migraines and depression. It can help with chronic pain and anxiety. Many people do not reach their daily recommended intake of magnesium through diet, which contributes to hypomagnesemia and increases anxiety-related behaviors. Foods naturally rich in magnesium may help a person to feel calmer such as spinach, pumpkin seeds, legumes, bananas, and oats. These foods are also good sources of the amino acid tryptophan, which is converted to serotonin in the body and may promote relaxation and anxiety relief.
Getting enough vitamin B6 through diet is an important way to support the body during stress and reduce anxiety. Women who consume more vitamin B6 are less likely to experience anxiety, depression, and panic attacks. Vitamin B6 is also more effective when combined with magnesium in adults with severe stress.
Low iron is a known contributor to anxiety and depression. Women who are more likely to experience anxiety are also more likely to have low iron status. There are two types of iron found in foods: heme iron (from red meat and other animal products) and non-heme iron (from spinach, legumes, and dried fruit). High quality protein sources typically contain more iron and produce the neurotransmitters dopamine and serotonin, which have the potential to improve mental health. For better absorption of non-heme iron, you are encouraged to pair it with vitamin C- rich foods like citrus, tomatoes, or peppers at mealtime. These foods also have antioxidant properties that may help reduce inflammation and prevent damage to cells.
Fiber is an important nutrient to reduce anxiety. It helps to balance blood sugars and feeds gut bacteria to produce short-chain fatty acids, which can decrease anxiety. Increase your fiber intake by including whole grains, legumes, seeds, and cruciferous vegetables.
Physical activity lowers the stress hormone cortisol and increases endorphins which improve mood. It activates parts of the brain which control our stress response and increases the availability of important anti-anxiety neurochemicals. Exercise has also been shown to reduce inflammation and improve sleep quality which can improve physical and mental stress. I encourage you to participate in movement to decrease muscle tension, lowering the body’s contribution to feeling anxious.
Dehydration can affect your mood. However, helping them find the right types of fluid is important. Consuming large amounts of caffeine, either from coffee, caffeinated tea, or energy drinks can increase levels of anxiety and symptoms such as heart palpitations. Beverage options that include chamomile and turmeric may help reduce anxiety. Chamomile and curcumin in turmeric, both contain antioxidant and anti-inflammatory properties, which may help lower inflammation associated with anxiety.
My overall suggestions of things to do more of are:
Supplement with Magnesium Glycinate
Curcumasorb Mind from Pure Encapsulations is also amazing
Saccharomyces Boulardii as a probiotic
Omega 3 supplementation
GABA 750 mg before bed
Get your vitamin D between 50-80
My suggestions of things to do LESS of:
Find out foods you are sensitive to and rotate them out of your diet and gently back in with help from a practitioner
Treat any adult allergies: mold, dust, pollen
Remove dairy and gluten, period.
Remove all food additives and processed foods
Treat any sleep issues ex: apnea or snoring.
Decrease screen time overall especially before bed.
This month I’ve put together a supplement protocol for ADD and Anxiety all in one package for anyone who wants this! Products should last a couple months. Notes are in the protocol with when and how much to generally take. Consult with me or your doctor if needed on any of these. This supplement package is 20.00 off as well! Click on the link HERE to view the protocol. You will either need to login or create a login to view the protocol.
Keep Moving Forward 😊 Sarah