I don’t typically write about nutrition, mainly because it’s the area of self-care where I feel the least confident. It’s been something I’ve been actively working on for quite some time. Yesterday, while researching for my latest project, I came across an article from the American Journal of Lifestyle Medicine that stood out. It was full of valuable insights about nutrition and how it can help us manage stress. This made me realize that even though I might not be a nutrition expert, sharing credible information from those who are can be incredibly helpful. So, I decided to link the article here and summarize its key points.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7781050
For me, nutrition has always been an area where I need to grow, primarily because I need more enthusiasm for cooking. Don’t get me wrong—I appreciate good food and enjoy eating. But when it comes to preparing meals, I’d much rather wash the dishes at the end than cook at the start!
Here’s a summary of Dr Naidoo’s article:
In the article “Eat to Beat Stress,” Dr. Uma Naidoo explains how dietary choices can be crucial in managing anxiety and stress, particularly in today’s fast-paced, often overwhelming world. While traditional therapies like medication and psychotherapy are essential, they don’t always fully resolve anxiety. So, exploring additional ways to improve mental well-being, including through our diets, is vital.
The article breaks down the foods and substances that contribute to anxiety as well as those that help alleviate it:
Foods and Substances That May Increase Anxiety:
- Caffeine: While it might seem like a necessity in our busy lives, excessive caffeine overstimulates brain regions involved in threat perception, worsening anxiety. Caffeine also shuts down brain areas that regulate anxiety. Limiting intake to under 400 mg per day is recommended. For reference, a 20-ounce Venti Starbucks coffee is 475 mg, so sizing down could benefit if that’s your go-to size and you are experiencing an excess stress response.
- Alcohol: Regular alcohol use, especially binge drinking, can disrupt sleep and increase anxiety. For people with social anxiety, alcohol may feel like a social crutch, but it also increases the risk of alcohol dependency, compounding stress.
- Artificial Sweeteners: These substances, particularly aspartame, have no nutritional value and negatively affect gut health, which in turn impacts mood and anxiety. Minimizing or avoiding artificial sweeteners is advised.
Foods and Substances That Help Reduce Anxiety:
- Dietary Fiber: Fiber, found in vegetables, fruits, whole grains, nuts, and seeds, reduces inflammation in the brain and body. This reduction in inflammation is linked to lower levels of anxiety and stress.
- Omega-3 Fatty Acids: Omega-3s, especially from fish and seafood, have anti-inflammatory effects and can reduce anxiety. Research shows that a higher intake of EPA (eicosapentaenoic acid) versus DHA (docosahexaenoic acid) is more effective in reducing anxiety. Plant-based options like chia seeds and flaxseeds are also rich in omega-3s.
- Fermented Foods: Fermented foods like yogurt, kimchi, and sauerkraut promote healthy gut bacteria, which has been shown to decrease anxiety. It’s important to consume yogurt and fermented foods in their natural, unprocessed forms to retain their probiotic benefits.
- Turmeric: This golden spice has anti-inflammatory properties that help lower anxiety. Adding black pepper to turmeric increases its bioavailability, making it more effective.
Dr. Naidoo’s article reminds us that even small, mindful changes in our diets can make a big difference in managing stress and promoting mental well-being. So, while I may not always feel like a nutrition expert, I’m happy to share this helpful research in hope that it can guide others toward healthier, stress-reducing food choices.
