While it would be misleading to suggest that any one diet will cure mental health disorders, enjoying a wide variety of nutrient-rich foods will certainly benefit physical and mental health. Improved diet quality, characterised by a diet containing plenty of fruit, vegetables, lean protein, nuts and seeds, whole grains, and fish consumption, has been associated with reduced odds of experiencing many mental health disorders, including anxiety (Cassels, 2010). Research has suggested that an individual’s overall diet, rather than any single nutrient or food, may be beneficial for the prevention of anxiety, with the Mediterranean, Norwegian, and Japanese diets appearing to contain combinations of food optimal for mental health (Cassels, 2010). Conversely, a diet high in saturated and trans fats and refined sugars appears to have a strong negative impact on the stress response system, an important component of anxiety (Cassels, 2010).
If you are experiencing anxiety, it is wise to consider restricting or completely avoiding caffeine. Caffeine increases cortisol, which in turn contributes to the body’s stress response, in addition to the physical sensations associated with an anxious reaction. Similarly, alcohol use should be limited. While alcohol is often used to help deal with stress and anxiety, it should be avoided as it may worsen anxiety by changing the levels of several neurotransmitters in the brain.
Another aspect of diet that should be considered is taking time to enjoy your food and eating slowly. This may benefit those experiencing anxiety in two ways. Firstly, mindfully choosing and preparing quality food and thoroughly chewing your food leads to optimal digestion and absorption of nutrients, which may reduce anxiety. Similarly, taking time to enjoy meals together with family and friends acts to strengthen relationships, which may counteract anxious feelings (Kristenson, 2021).
References
Cassels, C. (2010). Whole diet may ward off depression and anxiety. https://www.medscape.com/viewarticle/715239
Kristenson, S. (2021). 11 simple ways to develop the slow living practice. https://www.happierhuman.com/slow-living/
Comments