Nutrients to Combat Anxiety

When it comes to anxiety, nutrition can make a huge difference to your resilience and wellbeing. That means your diet, along with carefully chosen and professionally prescribed supplements, are key tools for reducing the symptoms and the effects of anxiety in your body and mind. Below is a summary of what your brain and nervous system are craving when you are experiencing symptoms of anxiety.

Magnesium

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Supports:

  • Mood, wellbeing & relaxation of the nervous system.
  • Also needed for activation of B vitamins & vit D + decreases lactate in system

Found in:

Dark, leafy greens; whole grains e.g. brown rice, quinoa, oats; nuts & seeds e.g. almonds, cashews, sesame; eggs; legumes e.g. beans, lentils; avocados; bananas; brewer's yeast.

B vitamins

Support:

  • Nervous system health & function + necessary for brain chemistry production.
  • Many anxiety symptoms are associated with vitamin B & Magnesium deficiency .
  • Deficiency in B & Magnesium also increases lactate in blood;
  • Note: B vitamins + Magnesium both feed the & relax the nervous system

Found in:

Dark, leafy greens; whole grains –brown rice, quinoa, oats; nuts & seeds; legumes e.g.  beans, lentils.

Essential Fatty Acids (EFAs)

Support:

  • Healthy nervous system function (protects & nourishes).
  • Necessary for nervous system transmission (communication between nerves/brain)
  • + Healthy mental/psychological function including mood (EFA therapy is highly beneficial in treatment of anxiety & depression) 

Found in:

Avocado; cold-pressed oils (especially olive and sunflower); oily fish (salmon, sardines, trout and mackerel); nuts and seeds.

Adequate protein

Supports:

  • Rule of thumb: 1g protein per 1kg of body weight, per day
  • Protein provides us with amino acids (building blocks) that are the precursors (needed substances) to produce the brain chemistry we need

Found in:

Lean meat, fish, eggs (try to get organic & free-range where possible); legumes e.g. beans, chickpeas, lentils; nuts & seeds…

Try to have protein as a part of every meal/snack, and you will notice a difference! J

Complex Carbohydrates

Support:

  • Smooth, sustained energy release; Balance blood glucose; High in essential nutrients & fibre.

Found in:

Whole grains e.g. brown rice, quinoa, oats; dark, leafy greens e.g. silverbeat, kale, bok choi, lettuce; sprouts; vegetables (root vegies like Pumpkin, carrots, turnips, Swede, sweet potato are esp. grounding in anxiety!); Sprouts (nutrient powerhouses! Loaded with essential nutrients e.g.  vits, mins, phyto(plant)chemicals, anti-oxidants..)

REMEMBER, OUR BRAIN & NERVOUS SYSTEM ARE LIKE PONDS WE NEED TO KEEP TOPPED UP


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Shanna Choudhary is a qualified Naturopath and EFT Practitioner, and member of the Australian Natural Therapists Association (ANTA). 

Shanna provides holistic and individualised support to promote more vibrant health and ease of wellbeing; using Food as Medicine & Nutritional Therapy, Herbal Medicine, EFT meridian tapping, lifestyle practices and self-care techniques.

She works closely with her clients, applying a blend of evidence-based, scientific knowledge, with traditional wisdom, Eastern/Western & metaphysical philosophies and approaches; along with the underpinning principle of Holism (honouring the mind/body/spirit connection, and that we are the sum of all of our parts), to meet you where you are at, and provide an individualised treatment path, along with the education and tools to empower you in taking charge of your wellness, so you can get the most out of your health care.

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