Can food help alleviate anxiety?

Can food help alleviate anxiety?

From upping your omega-3 intake to adopting a keto-based diet, experts believe there are ways you can enhance your diet to help reduce anxiety symptoms.

The theme of this year’s World Mental Health Week (15 -21 May) is anxiety – something that impacts many people throughout the UK, and worldwide.

“Almost 6% of adults in the UK are reported to experience generalised anxiety disorder (GAD) within a given week. It is the most commonly presented anxiety condition,” explains Dr Piril Hepsomali, lecturer in psychology at the University of Roehampton.

GAD is different from the feelings of anxiety we experience because of a specific situation, such as a job interview or test. The NHS describes GAD as “a long-term condition that causes you to feel anxious about a wide range of situations and issues, rather than one specific event.

“People with GAD feel anxious most days and often struggle to remember the last time they felt relaxed.”

In recent years, a growing body of experts have turned their attention to diet as a method of treatment for a variety of mental health issues – including anxiety.

“The practice goes by different names, including nutritional psychiatry and metabolic psychiatry,” explains Dr Nicholas Norwitz who has produced research on the subject. “It’s the idea of seeing mental health conditions – at least in part – as metabolic conditions, just like diabetes or obesity.

“There’s no reason to think the brain operates differently to any of the other organs in the body – all of which are impacted by diet. And for that reason, nutrition and lifestyle could really provide the basis for building successful mental health interventions.”

So, alongside therapies and medication, which foods and diets could help alleviate symptoms for people with anxiety?

Probiotics and fermented foods

“There's a bi-directional relationship between the microbiome and anxiety,” says Norwitz, who points out that our gut bacteria speaks to our brain via the vagus nerve. “If your gut is speaking to your brain and vice versa, you can see how this would establish a cycle of either a positive mental state or a negative mental state depending on what you’re eating.” (more to read at original article/link below)

Omega-3 fatty acids

We know that omega-3 helps support general brain function – but some studies are starting to suggest that it goes further than that, impacting our mental health and mood as well. (more to read at original article/link below)

A Mediterranean diet 

There’s plenty of research that highlights how the Mediterranean diet can have positive outcomes for those with anxiety. One reason could be because it supports consistent blood sugar levels. This is something that mental health charity Mind advises is important. “If your blood sugar is lower than usual, you might feel tired, irritable or depressed,” it says. “Eating regularly, and eating foods that release energy slowly, can help to keep your sugar levels steady.” (more to read at original article/link below)

A keto (low carb) diet

Over the last few years, experts have been looking at whether a low-carb diet (where your body burns fat for energy rather than glucose from carbs), could aid positive mental health. There is growing evidence to suggest it could.

“There are numerous trials showing that ketogenic diets improve mental health conditions, including a recent study from France which received a lot of positive attention” says Norwitz. “As part of the research, they looked at 31 patients with severe mental health conditions – major depression, bipolar and schizophrenia. Three people dropped out but of the 28 who completed the diet, 43% had complete remission and 100% improved.

“This is relevant to anxiety as it’s an associated state. Plus, a lot of people have reported – including clinicians – that a ketogenic diet can improve anxiety.”

“There’s no reason to think the brain operates differently to any of the other organs in the body – all of which are impacted by diet. And for that reason, nutrition and lifestyle could really provide the basis for building successful mental health interventions.”

However, Norwitz suggests speaking to a medical professional before embarking on a new diet, as everybody has different health requirements.

If you are concerned about your mental health, help and support is available.

Please read more at original article here

h/t Marks Daily Apple Site here

Please note articles within this blog are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider.

All the best Jan