Feeling stressed? Rethink your diet.
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It’s no surprise that people’s mental health has been suffering over the past couple of years. When we polled our community last year, the biggest challenge people cited was managing stress, anxiety, and depression during these times. In addition to the direct consequences, mental health challenges can impact other aspects of our health and wellbeing.
Often when we feel stressed or anxious, we tend to reach for those unhealthy “comfort foods”. However, this is actually the time when we should be prioritizing healthy foods even more. The link between diet and mental health is becoming more and more apparent, and nutritional strategies are starting to be used to treat mental health conditions.
Dr. Uma Naidoo, a Harvard Nutritional Psychiatrist and author of This Is Your Brain on Food: An Indispensable Guide to the Surprising Foods that Fight Depression, Anxiety, PTSD, OCD, ADHD, and More, has extensive research and practical experience in the field of nutrition and mental health. In a recent column in the American Journal of Lifestyle Medicine, Dr. Naidoo breaks down some of the most common foods and substances that might contribute to anxiety, and some foods that can help alleviate anxiety, especially in the COVID-19 era. Here is a short recap:
Foods and substances that can induce or worsen anxiety:
Caffeine. In a previous newsletter, we discussed both the positive and negative impacts of caffeine. Caffeine can improve physical and mental performance, and the phytonutrients found in teas and coffee have antioxidant properties. However, caffeine in excess can have negative effects. In addition to disrupting sleep, too much caffeine can lead to anxiety. Dr. Naidoo suggests that this effect could be due to caffeine stimulating a region of the brain that is activated during stress, while down regulating a part of the brain that helps control anxiety. Our mantra is to use caffeine as a tool not a crutch. In other words, instead of relying on caffeine to wake up every day, save it for when you really want to boost your performance. We also recommend limiting your consumption to 200mg per day. Learn more about how to use caffeine with intention here!
Alcohol. In addition to depressing the immune system, impairing sleep, and causing poor food choices, alcohol consumption (especially excessive drinking) can lead to or worsen anxiety. Alcoholic drinks are also high in sugar, which exacerbates anxiety. Of course alcohol is a social activity, however we suggest limiting your consumption to special occasions as opposed to a daily coping strategy. Dr. Naidoo also suggests that if you are dependent on alcohol, talk to a doctor to manage symptoms of withdrawal.
Artificial sweeteners. Finally, Dr. Naidoo discusses the impact of artificial sweeteners on mood. Artificial sweeteners are found in many processed foods - including common condiments, "diet" drinks, and breakfast cereals - and can negatively impact the microbiome, our gut bacteria. Our microbiome is so important for mental health as it’s responsible for 90% of the serotonin - one of the hormones that make us happy. Read more about this gut-diet link here!
Foods and substances that can help reduce anxiety
Fibre. Diets rich in dietary fibre are thought to help reduce the risk of anxiety, stress, and depression. We should be eating between 25-35mg of fibre each day - and Canadians are well below that number. Dietary fibre helps foster the microbiome, reduces inflammation, and increases the production of serotonin and dopamine. So make sure you’re prioritizing high-fibre foods that foster your microbiome such as fruits, vegetables, whole grains, legumes, and nuts and seeds.
Omega-3 fatty acids. Omega-3 fatty acids are incredible for decreasing stress, boosting mood, and improving mental focus. Omega-3’s also help foster a healthy gut and are anti-inflammatory. Omega-3’s are found in fatty fish, such as salmon, mackerel, sardines, and anchovies, algae, and seeds such as flax or chia. Check out our blog on healthy fats to learn more!
Fermented foods. Fermented foods are a great source of probiotics which help nurture a good gut environment and decrease anxiety. Add some fermented foods into your diet such as kimchi, sauerkraut, kefir, kombucha, yogurt, tempeh, and tofu.
These are just a few examples of foods to cut down on and foods to prioritize to decrease anxiety and boost your mental health. The foods we eat can have a significant impact on how we feel - physically and mentally - every day. This is always important, but especially during times of high anxiety. While other lifestyle factors play a role as well, diet is becoming a widely used strategy to improve mental health.
