We all know that a balanced, nutrient-dense diet is one of the most important things you can do for your health. From your skin to your heart, the foods and drinks you consume affect all areas of your body, including your brain. Anxiety and stress attacks are increasing all over the world, especially after the pandemic. But can dieting completely free us from anxiety?
- The relationship between diet and mental health
To see if diet can play a role in managing anxiety, we first need to understand the connection between the brain and the foods we eat. According to Lindsay Delk, a nutritionist in the US, there are three main ways in which diet affects the brain: neurotransmitter production, gut health and inflammation.
-Production of neurotransmitters
“Nutrition is essential for the production of neurotransmitters such as serotonin and dopamine, which play a role in our emotions. Eating eggs, which are high in the amino acid tryptophan, can be helpful in this regard.
- Gut health
There is a strong connection between gut health and mental health. This is due to the gut-brain axis, a two-way connection between the brain and the microorganisms in the gut. So you often get stomach ache or bloating when you are anxious or under stress.
-Inflammation
A poor diet high in processed foods and sugar can cause an overgrowth of unhealthy bacteria in the gut. "This can lead to gut inflammation, which is linked to mental health disorders such as depression and anxiety.
How can diet affect anxiety and depression?
Mara Calvi, nutritionist and author of the book "How to be healthy with the miracle of probiotics" explains that one of the most significant ways in which our diet can affect the symptoms of anxiety is through the presence of foods that are processed and rich in sugar.
"Foods that have high levels of sugars can cause blood sugar to spike or drop quickly," she explains. Also, excess salt found in processed foods can lead to increased blood pressure, which increases the workload of the heart and releases adrenaline into the bloodstream.
So blood sugar levels that rise and then fall can cause irritability and anxiety.
If you are struggling with depression or anxiety, it is important to seek professional help. But, some changes to your diet can be helpful in your treatment.
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