How Nutrition Supports Anxiety

Nutritional Support & Anxiety

If you're struggling with anxiety, you're not alone. In fact, according to the Anxiety and Depression Association of America, anxiety disorders are the most common mental illness in the United States, affecting 40 million adults (that's 18% of the population!). And while there is no one-size-fits-all solution for managing anxiety, making some dietary and lifestyle changes may help to ease symptoms.

From a dietary perspective, it is critical to ensure you are eating the right nutrients to build neurotransmitters in your brain. Amino acids, are important for anxiety management, as they are the building blocks of neurotransmitters. Two amino acids that have been shown to be particularly effective for anxiety are L-theanine and L-tyrosine. L-theanine is an amino acid found in green tea/matcha, and it has been shown to promote relaxation and reduce stress levels. L-tyrosine is an amino acid that is involved in the production of neurotransmitters like dopamine and norepinephrine, which are important for focus and energy. Foods that are high in L-theanine include:

- Green tea

- Mushroom tea

- Lemon balm

L-tyrosine can be found in foods like:

- Chicken

- Eggs

- Fish

- Soybeans

Another important neurotransmitters for anxiety is GABA (gamma-aminobutyric acid). This neurotransmitter helps to regulate nerve activity and has a calming effect on the nervous system. So, if you're looking to boost your GABA levels, you might want to consider adding some GABA-rich foods to your diet. Foods that are high in GABA include:

- Almonds

- Avocados

- Broccoli

- Brown rice

- Spinach

In addition to neurotransmitter-supporting amino acids, there are a few other nutrients that have been shown to be helpful for anxiety. Magnesium, is a mineral that has been shown to reduce stress and promote relaxation. Good sources of magnesium include:

- Spinach

- Chard

- Beet greens

- Broccoli

- Kale

If you're not getting enough magnesium from your diet, you may want to consider taking a supplement. Reach out to learn the right forms for anxiety and neurocognitive health. Omega-3 fatty acids are another nutrient that can be helpful for anxiety. These healthy fats have anti-inflammatory effects and can help to improve neurotransmitter function. Good sources of omega-3 fatty acids include:

- Wild-caught fish

- Flaxseeds

- Chia seeds

- Hemp seeds

Probiotics are live bacteria that have many health benefits, including reducing anxiety. Probiotics can be found in fermented foods like:

- Yogurt

- Kefir

- Sauerkraut

- Kimchi

My 4 step process helps to uncover imbalances that may contribute to anxiety and provides supporting strategies to help re-establish balance.

1. Eliminate foods that may be causing inflammation or neurotransmitter imbalances.

2. Support gut health and digestion.

3. Support detoxification pathways with specific nutrients and herbs.

4. Balance stress with antioxidants and stress reduction techniques.

Reach out to learn more!