Fueling Your Body for a Good Mental Health Foundation

By Nancy Lum, RDN and Dawn O’Meally LCSW-C, P.A.

When thinking about the reduction of anxiety, we need to acknowledge that a direct connection exists between the brain and the gut. The vagus nerve has nerve endings that directly connect to the gut and the brain. This main nerve creates a pathway for the brain and the gut to talk to each other. Gut health is of utmost importance in healthier communication. Chronic stress and anxiety are kissing cousins so having a good stress management plan will help your mood and gut health. Have whole food fruits and vegetables which include all sources of fiber and provide the food necessary for the good bacteria in the gut. A good Probiotic supplement that provides pre, pro, and post-biotics, as well as probiotic foods being incorporated into your food plan will help manage the balance of bacteria in the gut.

Some of these foods are yogurt, kimchi (fermented vegetables primarily cabbage), sauerkraut, kombucha (fermented tea), miso/tempeh (fermented soybeans), and pickles fermented in salt brine not vinegar.

Nutrients that play a key role in managing anxiety levels which include:Nutrients that play a key role in managing anxiety levels which include:

1. Omega-3 fatty acids (fatty wild caught fish, like salmon, herring, sardines, cold pressed olive oil, walnuts, avocado)
2. B vitamins, which are found in (citrus fruits, avocados, dark leafy greens, brussels sprouts, carrots and whole grains)
3. Magnesium, which is found in (dark greens, pumpkin seeds, cashews, beans/lentils)
4. Zinc, which is found in oysters, red meats, poultry, beans

Another thing we can do to lower anxiety is to limit caffeine. If you have anxiety drinking a lot of caffeine will just amplify the problem. Limiting alcohol, and ultra processed foods (high in trans fats, sugars, saturated fats, simple carbohydrates) has shown to reduce anxiety. Processed/cured meats have high nitrates and chemical additives which cause inflammation both in the body systemically and the brain. Avoidance of these processed meats may help reduce anxiety.

Imbalanced blood sugars (Pre-Diabetes and Diabetes) have a big impact on mood. Keeping blood sugar stabilized is important for mood regulation. Eating smaller servings of primarily whole foods every 3-4 hours and pairing each meal/snack with lean protein helps to balance blood sugars. This way of eating keeps serotonin in balance throughout the day rather than creating spikes and drops.

Increasing Protein to meet your metabolic needs is also integral for mental health. Protein is rich in tryptophan (poultry, eggs, nuts) which converts to serotonin, GABA, and other neurotransmitters that calm anxiety. Most people are not eating enough protein and may eat 1-2 times a day and the rest of the day drink simple sugars in juices, sodas, and quick unhealthy snacks. This American way of eating causes blood sugar spikes and drops, hunger, and mood swings.

The American Heart Association recommends no more than 6 tsp of sugar a day for women, 9 tsp for men, and 3.4 tsp for children. Whole fruits are not counted towards sugars for the day as they do not digest like simple sugars in the body unless you pulverize them in a blender which removes the fibers that help control blood sugars.

In addition, here are some food-related compounds that research has shown may increase anxiety levels:

1. Artificial food colorings and preservatives
2. Added sugars and high fructose corn syrup, which can cause blood sugar fluctuations
3. MSG (monosodium glutamate) in some people who are sensitive to it
4. Heavy metals like mercury found in some seafood
5. Pesticide residues on conventionally grown produce

To minimize exposure, consider choosing organic produce when possible, limiting processed foods, and being mindful of food additives in packaged products. This means we need a structured plan for food shopping and preparation. Your Dietitian can help with this process as well as helping you include foods we discussed daily into your food plan. Seeing a therapist who utilizes cognitive and behavioral therapy to deal with anxious thoughts and chronic stress will be a big part of a holistic plan for better mental health and the reduction in anxiety.