The Mind-Body Connection: Nutrition Strategies for Anxiety

by Liza Hinchey, LPC, NCC

Liza Hinchey is a Licensed Professional Counselor (LPC) in private practice at Trinity Family Counseling Center. Liza completed dual Master’s degrees in Clinical Mental Health Counseling and Art Therapy from Wayne State University, and works with individuals, families, and groups across a range of presenting issues.

While mental health is complex—and anxiety typically can’t be completely resolved through nutrition—it is also true that the brain chemicals (called neurotransmitters) that contribute to our moods must come from somewhere.

The foods we eat play important roles in producing the chemicals that contribute to a calm mind. Of course, treatments like counseling and / or medications are often essential aspects of healing from anxiety as well—and you should consult with your medical doctor before making any major dietary changes. That said, there are several nutrition strategies to consider if you’d like to reduce anxiety.
 
Make sure you’re eating enough. In some cases, feeling constantly stressed and anxious may be related to not eating enough throughout the day. Some of the other symptoms of not getting enough calories include:

• Low energy
• Cold hands and feet
• Trouble falling or staying asleep
• Low body temperature (below 97.8 first thing in the morning)
• Food cravings

 
If these symptoms sound familiar to you, you may want to talk to your medical doctor about whether you are eating enough!
 
Eat foods that may help counteract anxiety. In addition to simply getting enough to eat, there are certain foods that may help your body cope with stress and reduce your feelings of anxiety:

• Protein: Remember those neurotransmitters we talked about? Those are mostly made of protein! Whether you choose a diet with or without animal products, making sure you get enough protein is so important for mental health.

 

• Anti-inflammatory fats: Studies are showing increasing evidence that inflammation in the body may contribute to some mental health problems, including anxiety. Some foods that may help reduce inflammation include:

         * Almonds                * Avocados                   * Walnuts

• Fermented foods: Similarly, healthy levels of the “good bacteria” in your digestive system (called probiotics) have been linked to mental health benefits. To take advantage of this, try:

         * Yogurt                    * Miso                         * Sauerkraut
         * Kombucha             * Kimchi                      * Dark chocolate
 
When you’re working to improve your mental health, every aspect of your well-being counts. Alongside your counseling journey, making a few easy changes to your nutrition can help you feel better and get a few steps closer to a calmer, more balanced headspace. And, really, what’s better than therapist-prescribed chocolate?

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