How I Decreased My Anxiety Through Food & Nutrition

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Anxiety, worry, and stress are detrimental to our health. Shifting our focus to hope, faith, and belief that we can feel better is so important. Did you know that what we put into our bodies impacts our mood, our mind, and our energy. Food can either lead us to feel tired, wired, anxious, and depressed, or it can invigorate us and improve our energy, mood, and focus! 

After suffering from anxiety myself,  I did extensive research into how I could help my own mind and body calm down. 

My symptoms of anxiety included

  • a racing heart
  • sweating
  • feeling irritable or having a short fuse
  • feeling tense. 

I found it very hard to relax. The muscles on top of my shoulders were even rock hard! 

This is when I went searching for answers and found out that certain foods impact our brain chemistry and our neurochemical pathways and they can help active our parasympathetic nervous system, or the rest and digest portion of our body. 

Think of the parasympathetic nervous system as more of the paradise, island vibe where you have no worries at all. The opposite of this is the sympathetic nervous system - which helps you fight or flee a predator! This causes the racing heart, increased blood pressure. 

We need specific nutrients to promote healthy neurotransmitters that make us feel calm, happy, and motivated. Two of the main ones that bring about these positive emotions are dopamine and serotonin. 

After I started including these foods that promoted these brain chemicals, I felt calmer, more focused, and at peace. 

Because 80% of our serotonin (one of our happy chemicals) is made in our gut, it is so important that we create a healthy gut microbiome! One of the ways to do this is to take a probiotic.

Use the code: mindbodyaligned10 for $10 off your purchase!

Remember to get multiple strains in your probiotic supplement and make sure it's above 10 billion CFU. This is the minimum therapeutic dose. 

Did you know that our gut produces 90% of our body's serotonin? Serotonin is our "happy chemical" that reduces anxiety and promotes feelings of well-being. This means that if our gut is unhealthy, it can impact our mood. 

If you're looking for more information on how to improve your gut health and decrease anxiety, 

Check out my Gut Health Reset Guide Here! 

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Due to the increase of stress and anxiety in the world, I find it pertinent to share these with you to help calm down the nervous system. 

Stress is also at the core of most physical diseases. This means that if we can decrease our anxiety and lower our perceived stress, it will also positively help our physical bodies. 

 

Here are the Nutrients to Decrease Anxiety and where to find them naturally 

Protein 

  • Getting enough protein is critical for keeping blood sugar stable. 
  • When people eat too many refined carbohydrates, their blood sugar tends to rise and crash, causing the adrenal glands (that put out stress hormones) to get burned out. 
  • Animal protein should be lean, grass-fed, and organic if possible to avoid antibiotics and added hormones. 

B Vitamins 

  • Found in chicken, fish, turkey, sunflower seeds, eggs, lentils, whole grains, avocado, banana, carrots, salmon
  • There are also B-complex supplements that are beneficial in providing a well rounded compilation of these nutrients. 

Vitamin C 

  • Lemons, oranges, grapefruits 
  • Broccoli,
  • Brussels sprouts, 
  • Tomatoes 
  • Kale
  • Spinach
  • Strawberries

Magnesium 

  • Leafy greens such as spinach, kale
  • Almonds
  • Cashew 
  • Brazil nuts  
  • Beans
  • Sunflower seeds 
  • Pumpkin seeds 
  • Dark chocolate 

Omega 3 Fatty Acids 

  • Salmon 
  • Trout 
  • Chia Seeds 
  • Flax seeds 
  • Fish Oil Supplement 

 Teas 

  • Green tea 
  • Chamomile Tea 
  • Passionflower Tea 
  • Lemon Balm Tea

 Give these foods and nutrients a try to decrease your own anxiety and stress. 

Remember, that our mind and body are deeply interconnected and impact each other. Add in stress relieving mantras and affirmations to further create calm in your body and mind. 

If you are looking for other nutrients to decrease the effects of stress, adaptogens are powerful herbs that protect our bodies against the harmful effects of stress and reduce our anxiety. 

This Adrenal Support Supplement created by Dr. Amy Myers is an excellent way to support your adrenal health and protect the body against stress and anxiety. 

Use my code:MindBodyAligned10 for $10 off your first order!

Don't like taking supplements in pill form? No problem! 

Try this Innercalm Adaptogenic Powder that helps relax the body while still maintaining alertness and focus. It tastes like peach!

 

Another one of my favorites is the Calm Now Supplement by Zhou Nutrition. This contains B vitamins, Magnesium, Zinc, as well as adaptogens to help relax the mind and body. 

 

Free resource:

Get my Free Nutrition for Stress Relief Guide here 

 Related posts: 

How to Improve Your Self Talk for a More Positive Life 

How to Lower the Effects of Stress with Adaptogens 

 Have questions or comments? Comment below! 

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It is our mission to help all people get healthier around the world - so thank you for helping us!

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