You are what you eat! - Nutrition and Anxiety

Anxiety disorders can be characterised by persistent, excessive, and unrealistic worry about everyday life (1).

It is estimated that 284 million people across the globe struggled with an anxiety disorder in 2017 (2). The United Kingdom has the 62nd highest rate of anxiety (2), with a 6.6% prevalence of anxiety in any given week in England (2).

Nutrition has a role in the prevention and treatment of anxiety (3). Evidence has shown how dietary patterns and nutrients can affect anxiety with key nutrients, such as B vitamins, vitamin C, magnesium and zinc, being key regulates in the stress responses via their involvement in the production of serotonin, noradrenaline and dopamine (4). In addition to these key nutrients, fatty acids can be linked to lower risks of anxiety. These findings provide valuable evidence into how nutrition can affect anxiety.

Therefore, it is no wonder why The International Society for Nutritional Psychiatry Research has recommended that nutritional medicine is to be considered mainstream in psychiatric practice (1).

Of course, mental health disorders are complex with many factors at play. A poor diet could be a cause or a consequence of an anxiety disorder.

The purpose of this blog is to provide practical nutrition tips for aiding the relief of experiencing anxiety.

Top tips

1. Ditch the Western Diet!

Multiple cross sectional-studies found greater association with psychological symptoms with participants consuming higher concentrations of processed/fried foods, refined grains, sugary foods and beer which are common patterns of the ‘Western Diet’ (5).

Evidence from epidemiological studies suggests a healthy dietary pattern containing fruits and vegetables, whole grains, lean protein sources, nuts and legumes, common patterns of the Mediterranean Diet, may lower risk of anxiety disorders (1).

Higher quality and variety of diets has demonstrated reduced risk of suffering from anxiety.

2. Take a multivitamin

Findings from clinical studies show how magnesium and zinc deficiencies can lead to anxiety (6). Magnesium is involved in the pathways of the parasympathetic nervous system which leads to calming responses (7) Multivitamin supplementation has shown strong evidence in reducing anxiety (8, 9, 10), thus incorporating this into your routine would not hurt. However, following the food first approach, have a strong base of a balanced and varied diet, rich in fresh fruits and vegetables.

3. Reduce caffeine intake

Caffeine is the world’s most commonly consumed psycho-active substance (11), ingested most frequently in your cup of coffee or tea and the rise in popularity of sports drinks.

Caffeine has stimulating effects due to mechanisms blocking adenosine receptors. Common variations in these receptors contributes to feelings of anxiety after caffeine ingestion (12), particularly in low normally low caffeine consumers (13). Given that anxiety may disrupt concentration, sleep and other negative impacts, limiting caffeine consumption is wise where intake is a trigger to feeling anxious or stressed.

4. Limit binge drinking

Alcohol consumption and particularly binge drinking can cause new-onset anxiety or worsen pre-existing symptoms. Feeling and experiences of anxiety are greater ad often more severe following a binge drinking period which often causes more drinking and participation in other unhealthy behaviours, in an attempt, to relieve symptoms. Social occasions are important and part of a healthy social life but try and limit these to relieve anxiety symptoms.

Anxiety affects many of us and, like all mental health conditions, is complex. But a foundation of health through a balanced and varied diet and regular exercise can vastly relieve symptoms and improve quality of life.

References

1. Kris-Etherton, P.M., Petersen, K.S., Hibbeln, J.R., Hurley, D., Kolick, V., Peoples, S., Rodriguez, N. and Woodward-Lopez, G., 2021. Nutrition and behavioral health disorders: depression and anxiety. Nutrition reviews, 79(3), pp.247-260.

2. Dattani, S., Ritchie, H and Roser, M. 2022. Mental Health. [online] Our World in Data. Available at: https://ourworldindata.org/mental-health [Accessed 28 July 2022].

3. Anderson Girard T, Russell K, Leyse-Wallace R. Academy of Nutrition and Dietetics: revised 2018 standards of practice and standards of professional performance for registered dietitian nutritionists (competent, proficient, and expert) in mental health and addictions. J Acad Nutr Diet. 2018;118:1975–1986.e1953

4. American Psychiatric Association. Diagnostic and Statistical Manual of Mental Disorders (DSM-5VR ). Arlington: American Psychiatric Publishing; 2013

5. Jacka FN, Pasco JA, Mykletun A, et al. Association of Western and traditional diets with depression and anxiety in women. Am J Psychiatry. 2010;167:305–311.

6. Młyniec K, Davies CL, de Agu¨ero Sanchez IG, et al. Essential elements in depression and anxiety. Part I. Pharmacol Rep. 2014;66:534–544

7. Barbagallo, M. and Dominguez Rodriguez, L.J., 2019. Magnesium and health.

8. Vaz J. d S, Kac G, Emmett P, et al. Dietary patterns, n-3 fatty acids intake from seafood and high levels of anxiety symptoms during pregnancy: findings from the Avon Longitudinal Study of Parents and Children. PLoS One. 2013;8:e67671

9. Kaplan BJ, Rucklidge JJ, Romijn AR, et al. A randomised trial of nutrient supplements to minimise psychological stress after a natural disaster. Psychiatry Res. 2015;228:373–379.

10. Macpherson H, Rowsell R, Cox KH, et al. Acute mood but not cognitive improvements following administration of a single mult

ivitamin and mineral supplement in healthy women aged 50 and above: a randomised controlled trial. Age (Dordr). 2015;37:9782.

11. Goldstein, E.R., Ziegenfuss, T., Kalman, D., Kreider, R., Campbell, B., Wilborn, C., Taylor, L., Willoughby, D., Stout, J., Graves, B.S. and Wildman, R., 2010. International society of sports nutrition position stand: caffeine an

d performance. Journal of the International Society of Sports Nutrition, 7(1), p.5.

12. Childs E, Hohoff C, Deckert J, Xu K, Badner J, de Wit H. Association between ADORA2A and DRD2 polymorphisms and caffeine-induced anxiety. Neuropsychopharmacology. 2008;33(12):2791–800.

13. Rogers PJ, Hohoff C, Heatherley SV, Mullings EL, Maxfield PJ, Evershed RP, et al. Association of the anxiogenic and alerting effects of caffeine with ADORA2A and ADORA1 polymorphisms and habitual level of caffeine consumption. Neuropsychopharmacology. 2010;35(9):1973–83.