cover of episode 8 foods that soothe anxiety | Dr. Uma Naidoo

8 foods that soothe anxiety | Dr. Uma Naidoo

2024/11/14
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Jonathan Wolfe
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Uma Naidoo
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Jonathan Wolfe: 本期节目探讨了饮食与焦虑症之间的关系,以及如何通过改变饮食来改善焦虑症状。节目中采访了哈佛医学院营养精神病学专家Uma Naidoo博士,她详细解释了肠道菌群与大脑之间的联系,以及食物如何影响神经递质的产生,从而影响情绪。 Uma Naidoo博士指出,焦虑症是全球最常见的精神疾病,它不仅影响大脑,也影响肠道。肠道菌群和大脑之间存在双向沟通,饮食可以影响精神健康。她还解释了普通焦虑和焦虑症的区别,以及焦虑症的症状和诊断标准。 节目中还讨论了压力与焦虑的关系,以及压力如何影响肠道菌群的组成。Uma Naidoo博士指出,压力会促使大脑形成习惯性回路,导致人们在压力下更容易摄入不健康的食物,从而形成恶性循环。 此外,节目还探讨了高糖食物对大脑多巴胺奖励通路的影响,以及长期压力和焦虑对身体健康造成的负面影响,例如影响新陈代谢、导致瘦素抵抗等。 Uma Naidoo: 我详细解释了肠道菌群与大脑之间的联系,以及食物如何影响神经递质(如血清素、多巴胺和GABA)的产生,从而影响情绪和焦虑水平。 我强调了肠脑轴的重要性,以及肠道菌群在调节情绪中的作用。 我还解释了为什么压力会导致人们渴望不健康的食物,以及高糖食物如何影响大脑的多巴胺奖励通路,类似于可卡因等毒品。 此外,我讨论了长期压力和焦虑对身体健康造成的负面影响,例如影响新陈代谢、导致瘦素抵抗等。 最后,我提供了具体的饮食建议,包括增加蔬菜、健康脂肪、蛋白质和全谷物的摄入,以及减少加工食品和高糖食物的摄入。我还建议结合运动和冥想等其他方法来改善焦虑症状。

Deep Dive

Key Insights

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.

Chapters
This chapter defines anxiety, differentiating it from everyday stress. It explores the rising global anxiety rates, particularly post-pandemic and among young people. The gut-brain connection is introduced.
  • 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.

Shownotes Transcript

1 in 3 people have anxiety. It’s the most common mental health disorder in the world. And many of us know what anxiety feels like: palms sweating before a job interview, losing your appetite before a looming deadline, a pit in your stomach when you get bad news. It’s not just in your head, it’s in your gut.

Today, we’ll learn how food could help us cope. Our guest explains the rising global trend toward increased anxiety: its rise through the pandemic, and explosion among young people. 

Dr. Uma Naidoo is on the forefront of nutritional psychiatry. She directs the first hospital-based Nutritional Psychiatry Service in the US, at Massachusetts General Hospital and teaches at Harvard Medical School.

Uma will help you understand the symptoms and biology of anxiety, painting a picture of the risks it poses for long-term health. And her diet tips will help you fuel your gut for a healthy mind.

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Timecodes:

00:00 Change your diet to beat anxiety

01:23 Quickfire questions

02:52 What is anxiety?

05:58 Are humans more anxious now than in the past?

08:50 This is where anxiety occurs in the brain

11:29 The gut-brain connection

12:45 Serotonin: the happiness hormone

20:05 How gut bacteria impact the brain

21:20 What happens 2 hours after stress?

23:10 Foods that disrupt dopamine pathways

24:50 Is food addiction real?

30:35 How chronic stress affects hunger

34:00 The importance of feeding good gut microbes

41:00 Eat more of these vegetables

45:02 How to overcome diet anxiety

49:20 How to use Uma’s ‘Calm’ approach

53:13 The anti-anxiety plate

Find Uma's Cauliflower Tikka Massala recipe here)

Get Uma's latest book 'Calm Your Mind With Food')

📚Books by our ZOE Scientists

The Food For Life Cookbook)

Every Body Should Know This by Dr Federica Amati)

Food For Life by Prof. Tim Spector)

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition)

Gut Guide - For a Healthier Microbiome in Weeks

Mentioned in today's episode

Eat to Beat Stress (2020), published in American Journal of Lifestyle Medicine)

Effect of fecal microbiota transplant on symptoms of psychiatric disorders: a systematic review (2020), published in BMC Psychiatry)

A review of dietary and microbial connections to depression, anxiety, and stress (2018), published in Nutritional Neuroscience

Have feedback or a topic you'd like us to cover? Let us know here).

Episode transcripts are available here).