Anxiety: foods to help manage it

---

Extract from the article: Anxiety is a universal emotion. Useful and normal in certain situations, it becomes problematic when it persists without any real identifiable cause. This is referred to as an anxiety disorder, a mental condition that can ...

---

Anxiety is a universal emotion. Useful and normal in certain situations, it becomes problematic when it persists without any real identifiable cause. This is referred to as an anxiety disorder, a mental condition that can affect quality of life. Before considering medication, diet can play a key role. Which foods contribute to anxiety? What deficiencies are involved?

Stress is a temporary response to an identifiable factor: an exam, an interview, an immediate threat. Anxiety, on the other hand, is an often irrational anticipation of future danger. While stress disappears once the danger has passed, anxiety tends to persist, to ruminate, to project itself into the future. Anxiety becomes pathological when it becomes excessive, chronic, without a clear trigger, to the point of negatively impacting daily life.

However, these two emotions are closely linked. Both trigger the secretion of cortisol, the stress hormone, in the body. This is why we talk about a common vulnerability to stress and anxiety, with similar physiological consequences.

Worsening anxiety through diet

Diet can either fuel or alleviate anxiety. In addition to disrupting mood, cortisol promotes weight gain, particularly around the abdomen, alters carbohydrate and lipid metabolism, and worsens intestinal inflammation. Thus, poor eating habits fuel anxiety, which in turn further disrupts eating habits.

Foods to avoid or limit

Ultra-processed foods are ubiquitous in the modern diet, but contain few or no beneficial nutrients, such as refined flours, simple sugars, saturated fats, and chemical additives. Consuming them damages the gut microbiota, which is key to mental health, and promotes low-grade chronic inflammation, which is harmful to the brain.

Excess sugar, found in sodas, cookies, and prepared foods, is pro-inflammatory. It disrupts the secretion of serotonin, the hormone responsible for well-being, and is addictive.

Excess saturated fats trigger the production of pro-inflammatory cytokines, which can cross the blood-brain barrier and inflame areas of the brain that are sensitive to anxiety, such as the amygdala and prefrontal cortex. They can also interfere with the production of serotonin and dopamine, which are essential for emotional regulation.

Nutritional deficiencies that promote anxiety

Certain micronutrient deficiencies directly affect mental health.

Omega-3s, which are essential for brain health, ensure the fluidity of neuronal membranes and facilitate intercellular communication. They support the production of neurotransmitters and have an anti-inflammatory effect in the brain.

Vitamin D is essential for regulating emotions and activates brain receptors in the emotional regions. A deficiency can alter serotonin synthesis and weaken neuroprotection against oxidative stress.

Magnesium supports stress regulation and promotes relaxation. In the form of threonate, it is better absorbed by the brain. A deficiency can aggravate irritability and anxiety.

Finally, dietary fiber is essential for a diverse gut microbiota. It feeds good bacteria, strengthens the intestinal barrier, and reduces inflammation. As a bonus, it provides essential micronutrients.

Foods that calm anxiety

An anti-anxiety diet is anti-inflammatory, rich in fiber and brain-protecting nutrients.

These include oils rich in good fats such as peanut oil and coconut oil.  There are also oilseeds such as  cashews, dates, and peanuts.

It is also recommended to eat fresh fruits and vegetables for their fiber, antioxidants, and vitamins, as well as legumes such as lentils and beans.

Plain probiotic yogurt, protein, no added sugar, low-fat cocoa, and 100% dark chocolate, which are sources of magnesium and polyphenols, are beneficial for calming anxiety.

The richest foods, such as oilseeds and dark chocolate, should be consumed before 3 p.m. to avoid an energy overload in the evening.

It is therefore advisable to adopt an anti-inflammatory diet rich in plants and healthy fats, regular physical activity, and good sleep hygiene.

Raymond Dzakpata

Source: Dr. Guillaume Fond, psychiatrist and researcher in psychonutrition, author of “Bien manger pour ne plus déprimer” (Eat well to beat depression).