8 foods that soothe anxiety | Dr. Uma Naidoo
ZOE Science & Nutrition
Deep Dive
Why has anxiety increased globally in recent years?
Anxiety has increased by 25% worldwide since the COVID-19 pandemic, as reported in The Lancet. This rise is attributed to heightened stress and uncertainty during the pandemic, leading to a significant spike in anxiety disorders.
How does the gut-brain connection influence anxiety?
The gut and brain are connected through the vagus nerve, which transmits neurotransmitters like serotonin and GABA. Stress can alter gut bacteria, which in turn affects neurotransmitter production, leading to heightened anxiety.
What role does serotonin play in anxiety?
Serotonin, often called the 'happiness hormone,' is produced mainly in the gut. Its receptors are located in the gut, and its production is influenced by gut bacteria. Low serotonin levels can contribute to anxiety and depression.
How does stress affect gut bacteria?
Stress can change the composition of gut bacteria within two hours. Chronic stress can lead to further alterations in gut microbiome, which may exacerbate anxiety over time.
What is the link between sugar and anxiety?
Sugar can activate dopamine reward pathways in the brain, similar to how cocaine does. This can create a cycle of craving and emotional highs and lows, contributing to anxiety and stress eating.
How can diet help reduce anxiety?
A diet rich in fiber, healthy fats, and plant-based foods can support gut health, which in turn can improve mental health. Nutrient-dense foods like leafy greens, colorful vegetables, and healthy proteins can help calm the mind and reduce anxiety.
What are some foods that can help calm anxiety?
Foods like choline-rich eggs, antioxidant-packed vegetables, calming teas, and omega-3-rich salmon can help reduce anxiety. Dark chocolate, paired with citrus fruits, can also provide serotonin and iron, aiding in mood regulation.
How quickly can dietary changes impact anxiety?
Dietary changes can start to show improvements in anxiety symptoms within one to three weeks. People often notice better sleep and reduced anxiety levels as their gut health improves.
What is the 'anti-anxiety plate' concept?
The anti-anxiety plate consists of half leafy greens and colorful vegetables, a healthy fat like avocado, a clean protein like tofu or cauliflower, and whole grains like quinoa. This balanced meal supports gut health and mental well-being.
Why is hydration important for anxiety?
Dehydration can lead to increased anxiety. Staying hydrated with water or calming teas like chamomile can help regulate mood and reduce anxiety symptoms.
- Anxiety is the most common mental health disorder globally.
- Anxiety rates increased by 25% worldwide post-pandemic.
- Gut bacteria communicate with the brain, influencing mental health.
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