In part 1 of this special two-part series, I exposed two surprising truths about anxiety and introduced you to additional considerations that can negatively effect mental health.

If you missed it, be sure to check out the two little-known secrets I revealed last time - that anxiety can be a good thing, and that it serves a very valuable purpose in keeping us alive.

Now, let’s dive into the more complex relationship between nutrition, brain function, and emotional well-being and consider some of the best foods to help us better manage anxiety and improve overall health. We’ll also consider some of the worst.

Linking Neuronutrition and Anxiety

There’s no doubt that neuronutrition plays a crucial role in regulating anxiety levels. So, let’s explore this notion in greater detail.

Why? Because what we put on our fork is something we have control over.

So, let’s aim to better understand the connection between dietary habits and mental health, starting with what not to do.

Processed Food and Anxiety

The consumption of (ultra) processed foods, the sales of which surged in the United States following the pandemic, is one contributor to heightened anxiety levels. 

That begs the question, why? What’s so bad about processed foods, and how can they influence anxiety?

The answer starts in the field and ends in the grocery store or fast food restaurant.

In the ever-increasing pursuit of the Mighty Dollar, making money has driven (and changed) not only farming practices but the creation of quick-to-market GMO foods that have long shelf lives, can travel long distances, and ripen in transit. 

Once ingredients reach manufacturing plants, they are combined with cheaply produced industrial seed oils, sugar, sodium, fillers, additives, gumming agents, and other chemically-produced ingredients that make the end product not only convenient, inexpensive, and readily accessible but hyper-palatable as well. 

Most of the original food’s nutritional value was stripped away in processing. To make up this, many companies “fortify” their products by adding in the same nutrients they removed. However, rather than being natural and bundled in the original food as nature intended, the vitamins and minerals added  in manufacturing are synthetic, leaving our bodies confused about what to do with them. 

This industrialization of food has significantly transformed our entire food system, leaving us with a greater reliance on engineered hyper-palatable processed and fast foods now, more than ever before. 

That is why I commend companies that stick true to using wholesome, natural, and organic ingredients as much as possible, only minimally process foods, and make them palatable using natural sweeteners. 

In my continued quest to eat (and be) as healthy as possible, when I cannot cook a meal at home using 100% whole food ingredients, these are the things I look for on a food label:

• Short ingredient lists 

• Mostly recognizable, whole-food ingredients 

• Minimal added sugar

• Few (or no) artificial additives 

In an ideal world, we wouldn’t need anything with a food label. But we have become so accustomed to convenience in our modern world - and we live in a world far from ideal!  

So, if this seems impossible (as I know it is for many), you can do better by starting with one tiny change for the better. Even one small change will start making an impact over time. 

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A Deeper Dive into Dietary Influences

Exploring the correlation between dietary choices and mental health is definitely an important and intriguing topic. 

By gaining a deeper understanding of the nutritional elements that regulate anxiety levels, we can address this issue. For instance, the role of micronutrients such as omega-3 fatty acids, magnesium, and vitamin D in promoting emotional well-being and reducing anxiety symptoms has been the subject of extensive research. 

Understanding how these nutrients interact with brain function and neurotransmitter activity can shed light on their potential to alleviate anxiety.

In the past few years, the impact of gut health on mental well-being has also gained significant attention among researchers. Recent studies have shown the relationship between the gut microbiota, often called our “second brain” or “gut brain,” and mental health outcomes. 

The gut-brain axis allows communication in both directions. This enables the brain to influence the gut, while allowing the gut microbiota to influence the brain, including its function and behaviour. In fact, much more information travels from the gut up to the brain than the brain sends to the gut.  

By examining how dietary choices, gut health, and anxiety interact, we can gain valuable insights into various approaches to improving mental well-being.

Societal Dynamics and Environmental Factors

Beyond individual dietary choices, broader societal dynamics and environmental factors also intersect with anxiety levels. The social and cultural context in which individuals make dietary decisions can significantly impact their mental well-being. 

Addressing socioeconomic disparities, food insecurity, and access to nutritious foods is crucial for promoting mental well-being on a larger scale.

Furthermore, environmental factors such as exposure to environmental toxins, pollutants, and hormone-disrupting chemicals have been linked to adverse mental health outcomes, including anxiety. 

Understanding the impact environmental exposures can have on neurological health and emotional well-being is essential for developing holistic strategies to mitigate anxiety - at both individual and community levels.

Though we personally may not have the ability or power to influence all these measures, there is one thing we do have the power to control - what we eat!

Cultivating Healthier Dietary Habits 

What proactive steps can we take to cultivate healthier dietary habits?

Ideally, we’d address nutrition education, improve access to fresh and nutritious foods for everyone, and promote mindful eating practices. Though each of these components works together to support mental well-being, a great place to start is with food.

So that brings us to the best anti-anxiety foods - the foods and nutrients one should consider when they are dealing with anxiety or working to keep it at bay. And it should come as no surprise that the nutrients that work to reduce anxiety and improve mental wellness are the same ones that support optimal brain health.

Here are my top 3:

Omega-3 fatty acids - Found in fatty fish, walnuts, chia and flax seeds, and pasture-raised eggs, omega-3 fatty acids are the best brain foods around! They fuel the brain and work to reduce cerebral inflammation - the same inflammation that contributes to anxiety. 

Antioxidants - Colourful fruits and vegetables of all kinds contain vitamins, minerals, polyphenols, and antioxidants. Since the brain needs a lot of oxygen in order to work properly, it also needs antioxidants to help prevent oxidative stress or damage and inflammation. Some of the best antioxidant-rich foods include blueberries, strawberries, blackberries, cherries, dark chocolate, raspberries, kale, beets, and spinach. Not only are these foods delicious, but they work overtime to help support brain health. 

Protein - The amino acids that protein foods break down into are life’s literal building blocks. They are needed for muscle recovery, tissue repair, and cell turnover - including the creation of brain cells. Protein also works to curb sugar cravings. Excess sugar creates cravings for more sugar, addictive behaviours, and robs the brain of essential nutrients it needs to thrive. Protein foods will stabilize blood sugar levels to reduce these cravings and keep the brain better balanced. 

So, to help better manage anxiety, start by incorporating as many of these foods into your day as possible. 

Looking Ahead

In addition to feeding the brain the nutrients it loves while limiting ultra-processed foods, advocating for policies that promote food security, sustainable agricultural practices, and environmental stewardship can create an environment that fosters mental well-being.

Though we may not have the ability or power to influence all these measures, there is one thing we do have the power to control - what we put on our fork!

As we navigate the complexities of modern life, it is essential to acknowledge the profound impact that food, that is, neuro-nutrition, has on our mental health. 

The insights found in this blog serve as a catalyst for ongoing discussions, research, and advocacy efforts to promote mental well-being through nutrition.

By fostering greater awareness of the connections between food, anxiety, and mental health, you can empower yourself to make informed dietary choices that support your own emotional well-being. 

Moreover, by addressing systemic issues related to food access, environmental sustainability, and societal dynamics, we can work towards creating communities that prioritize mental health and wellness.  

In summary, the complex relationship between food and anxiety demands a holistic approach that encompasses individual dietary choices, societal dynamics, environmental factors, and neurological processes. 

If you’re ready to learn more about neuronutrition and how you can use the right foods to nourish your brain so that you can reduce anxiety, help anxiety work for you, and optimize the health of your brain, then please reach out. The information here is intended for general audiences only. To see what nutrients and support you personally need, make an appointment to see me today!

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.