How to eat to beat anxiety

By Staff Writer

Keeping a mindful diet means knowing the true cost of your food, not just to your pocketbook, but also to your physical and mental health. It is vital that we choose a diet that provides our brain with the tools it needs to function optimally, as it consumes 20% of our daily calories.

It is always a good idea to keep a food (and mood) diary when examining your diet to narrow down foods that might trigger anxiety.

Avoid fast food

It may be tempting to eat fast food, but it is harmful to our physical and mental well-being since it contains many compounds that worsen inflammation levels in the body. Many large chain supermarkets now offer readymade ‘homestyle’ family-size portions that come in a variety of flavours.

Avoid alcohol

Even though alcohol increases serotonin in our brains (the happy chemical), it can also cause anxiety. Symptoms of depression may also be exacerbated by alcohol, which makes antidepressant medication less effective. Instead choose virgin cocktails or 0% beer.

During the process of refining grains (e.g. turning brown rice into white rice) much of their nutritional value is lost. Making a conscious choice to eat unrefined foods enables your body to make use of the vitamins it needs to tackle your day-to-day.

Sugar

Sugar has long had a bad reputation as it’s known to hurtle our systems through highs and lows. To avoid sugar many have turned to artificial sweeteners to satisfy their sweet tooth. However, research has shown that people with a diet high in aspartame experience more depression and irritability. This is because aspartame increases levels of cortisol, the stress hormone.

Natural sugars are winners as they come packaged with extra vitamins. Try honey in drinks and recipes, or a block of dark chocolate when you crave a little something extra.

Try increasing your protein intake throughout the day, as this lowers sugar craving.