Nutrition Against Anxiety

For the last fifty years or more, we have been living in an era that could simply be called the age of anxiety. The speed of life, the endless river of information, and the constant pressure to create, build, and succeed have made us feel constantly overwhelmed, exhausted, and often helpless. Stress, anxiety, and not having enough time to take care of ourselves have become part of the modern human's daily life.

While we often view anxiety exclusively as something that takes place in our heads and is a consequence of how we handle reality, that is only part of the story. Anxiety is also influenced by a long list of factors within our body, such as: microbiome health, inflammatory processes, and the presence of key nutrients in our diet. Studies have shown that an imbalance in the gut flora can directly affect stress and anxiety levels, while inflammation often worsens symptoms. Nutrients like omega-3 fatty acids, magnesium, and zinc play a key role in supporting the brain and regulating mood.

The good news is that although we cannot eliminate external sources of stress, we can take control of the factors that depend on us. Our diet can be an ally or an enemy in the fight against anxiety and can influence our resilience to external factors. Making the right food choices, selecting those rich in nutrients, improving food preparation, and developing a better overall relationship with food can not only significantly reduce the negative consequences of modern life but also help us regain a sense of peace and control. In this article, we will examine how, why, and which specific changes in diet and habits can improve a person's mental state.

The Connection Between Diet and the Brain: Microbiome and Neuroinflammation

Although we mostly think about the impact of food on physical health and appearance, we miss the fact that our body and brain are inextricably linked, so food also has a major influence on our brain. A key factor in this connection is our gut microbiome, a community of about one hundred trillion (100,000,000,000,000) microorganisms living in our intestines. These small organisms are not only more numerous than the human cells in our body, but they also to some extent manage our decisions by communicating directly with our brain, without our knowledge, through the secretion of hormones and neurotransmitters. The gut and brain are connected by the so-called gut-brain axis, which allows two-way communication via the nervous system, hormones, and immune signals. The microbiome directly influences the production of neurotransmitters like serotonin, which means that the little bacteria in our guts are telling us whether we feel happy or sad. When the microbiome is healthy and balanced, this system functions well and supports our mental health, but...

An unbalanced microbiome, known as dysbiosis, is linked to increased levels of anxiety and stress. A study published in the journal General Psychiatry showed that people with dysbiosis suffer from anxiety symptoms more frequently, which points to a direct link between gut health and mood. Research on a large number of people has shown that various positive interventions on the gut flora have benefits for our mental health, and that changing one's diet by adding fish and omega-3 oils, along with probiotics, synbiotics, postbiotics, fecal transplantation, and other methods, can change our mental, and not just physical, state.

Inflammatory processes associated with dysbiosis further worsen these conditions. If we view the gut as an apartment building, a balanced gut means that all apartments are occupied and the families living there are in harmony. However, when dysbiosis occurs, many apartments become empty and anyone can move in. Some of the new tenants in this building are often not well-intentioned and cause trouble, which manifests as inflammation—the body's alarm that something is not as it should be. Gut inflammation activates our immune system, which, through the gut-brain connection we discussed, can lead to increased inflammatory processes in the brain, i.e., neuroinflammation. This state is considered a major cause of brain dysfunction that leads to the development of anxiety and depression.

A diet rich in fiber and fermented foods can significantly contribute to gut health. Prebiotics are types of dietary fiber that feed beneficial bacteria in our gut, while probiotics directly introduce beneficial microorganisms. Combining these two types of foods contributes to balancing the microbiome and reducing inflammatory processes. Here are some foods you can include to bring in more good microorganisms or feed the existing ones:

• Oatmeal and barley
• Bananas
• Onions, garlic, and leeks
• Yogurt and kefir
• Sauerkraut and pickled vegetables (turšija)
• Artichokes and asparagus

In recent years, we have realized that by improving our diet and through proper supplementation, we can influence dysbiosis, reduce inflammation, and improve gut-brain communication. These findings not only point to the importance of a proper diet but also open the door to using food as a tool for the prevention and treatment of anxiety and other mood disorders.

Key Nutrients for Reducing Anxiety

Besides external stressors and inflammatory processes, anxiety can also be a consequence of disrupted internal chemical balance. Certain nutrients play a more significant role in maintaining proper brain function, whether through reducing inflammatory processes or regeneration, or through direct mood regulation. Among the most important nutrients for the prevention and alleviation of anxiety symptoms are omega-3 fatty acids, magnesium, zinc, selenium, and vitamin D.

Omega-3 Fatty Acids

Omega-3 fatty acids, especially EPA and DHA, have been proven to alleviate inflammatory processes throughout the body and play a key role in maintaining brain health. I have placed them first because this is one of the most common nutritional deficiencies in Serbia and a major contributor to psychological and physical problems. Studies have proven that an adequate intake of omega-3 fatty acids can significantly reduce symptoms of anxiety.

These fatty acids can be found in various foods, but they are found in significant quantities in foods that we traditionally consume very sparingly. The best sources are:

• Fatty fish - Salmon, mackerel, sardines, and herring
• Walnuts
• Chia and flax seeds

However, besides dietary sources, fish oil supplementation is a simple, fast, and relatively inexpensive option.

Magnesium

Magnesium has many positive effects, including reducing the effects of stress, regulating nerve function, and improving sleep. Therefore, a magnesium deficiency leads to the opposite—increased sensitivity to stress and anxiety. In my experience, magnesium is a relatively common supplement among our people, and the most frequent reasons my patients added it to their diet are muscle cramps or sleep problems. Studies have shown that magnesium supplementation can reduce anxiety symptoms in people with insufficient intake of this mineral, and it also plays an important role in alleviating the neuroinflammation we already discussed.

Naturally, magnesium can be found in significant quantities in many foods:

• Green vegetables: spinach and Swiss chard
• Pumpkin and sunflower seeds
• Avocado
• Flakes and whole grains

Zinc and Selenium

Unlike magnesium, which the body needs in relatively large quantities, zinc and selenium fall into the group of micronutrients and are needed in only small amounts. Zinc and selenium play a role in antioxidant processes and neurotransmitter regulation, thus supporting brain health.

While there are some indications of zinc's influence on depression and anxiety, more research is needed to determine how effective zinc supplementation really is, but for now, we can say that it is possible that it has positive effects.

On the other hand, we have more reliable evidence for the positive influence of adequate selenium intake on anxiety, both in adults and in children.

Significant quantities of zinc can be found in:

• Beef and chicken
• Pumpkin seeds
• Chickpeas and legumes

While good sources of selenium include:

• Brazil nuts
• Tuna and mackerel
• Eggs
• Mushrooms, especially shiitake

Vitamin D

Vitamin D is something that has been talked about quite a bit in commercial media since the time of COVID-19, so I will only mention it here. It is important for everything, including the brain and mood. It is obtained from the sun, when available, and from food it can be obtained from fatty fish and home-raised eggs. There is also high-quality supplementation, for which you need to consult a doctor, as well as inexpensive analyses you can perform at any biochemical laboratory.

Antidepressant Food Score (AFS)

So far, I have explained that the impact of food on mental health can be manifold. On one hand, food can support the good bacteria in our guts, which then send good impulses to the brain through the gut-brain axis, subsequently reducing inflammatory processes in the gut and, consequently, in the brain. On the other hand, essential nutrients that directly influence the maintenance of normal brain biochemistry can be obtained and replaced through food. The Antidepressant Food Score (AFS) is an index developed to facilitate finding food that is rich in essential nutrients important for depression. High places on this index are occupied by foods rich in key substances like folate, magnesium, zinc, omega-3 fatty acids, and B-complex vitamins, which have a proven role in supporting mental health.

Highest-rated foods according to the AFS index:

Plant-based sources:

1. Watercress - Highest AFS among plant foods, extremely rich in vitamins A and C, as well as folates.
2. Spinach - A rich source of magnesium, folate, and iron.
3. Mustard greens, turnip greens, and beet greens - Full of folate, vitamin C, magnesium, and antioxidants.
4. Swiss chard - Contains high levels of magnesium and vitamin C.
5. Lettuce and kale - Good sources of antioxidants and key minerals like calcium.

Animal sources:

1. Oysters - Highest AFS among all foods, rich in zinc and vitamin B12.
2. Liver (veal and chicken) - Abundant in iron, vitamin A, and folates.
3. Mussels and shellfish - Excellent source of omega-3 fatty acids and selenium.
4. Eggs - Contain vitamin D, B12, and choline, which support brain health. I would note that this refers to home-raised eggs and that mass-produced eggs can have a significantly poorer composition.

Food That Contributes to the Development of Mental Problems

So far, we have explained a lot about food that can prevent or at least heal the problem of anxiety and depression; however, just as it is useful to add some foods to your diet, it is equally useful to avoid others. It should be understood that occasional and moderate consumption of these foods will not cause a significant problem and that it is only important how we behave most of the time.

Refined and Simple Sugars

Consumption of refined and simple sugars present in sweets, salty snacks, and other products you can buy in a store leads to large fluctuations in blood sugar levels. Sudden spikes and drops in sugar levels, besides health problems, also cause a feeling of fatigue and irritability. At the same time, this type of diet negatively affects the gut flora, reducing the diversity of beneficial bacteria, increasing the chance of dysbiosis, which further contributes to the development of depression and anxiety in the way we have already explained.

Highly Processed Food and Trans Fats

Highly processed food often contains large amounts of additives and trans fats, which, besides their negative impact on other organ systems, have a proven negative effect on increasing inflammation in the body, especially in the gut. As we explained, inflammatory processes in the gut can cause neuroinflammation and thus worsen anxiety symptoms. Additionally, trans fats interfere with the metabolism of omega-3 and omega-6 fatty acids, which are necessary for normal brain function and the body's response to inflammation.

Excessive Alcohol Intake

While alcohol can act as a way for us to relax and reduce anxiety, excessive intake leads to a disruption in brain biochemistry. Frequent alcohol consumption leads to sleep disturbances and an increased feeling of anxiety, especially when accompanied by social stigmatization and judgment from the environment. Also, alcohol disrupts the absorption of some necessary nutrients like B vitamins and magnesium, which, as already stated, are needed to maintain normal brain function.

Intake of Toxins and Pollutants

Foods contaminated with heavy metals (like mercury in fish or cadmium in smoked products) can contribute to neurotoxicity, which directly affects mood and increases the risk of depression and anxiety. Also, pesticides and other pollutants present in processed food further interfere with the work of the nervous system.

Harmful Behavior Regarding Diet

From everything presented so far, it can be concluded that a bad relationship with food leads to the worsening of mental illness symptoms, while a good relationship with food leads to their improvement. Skipping meals, overeating, consuming fast food, or a diet poor in fiber and nutrients negatively affects mood and energy levels. Such habits increase the risk of developing anxiety through reduced intake of essential nutrients and dietary fiber, destabilization of blood sugar levels, hormonal imbalance, and one's general attitude toward their physical and mental health.

Conclusion

Diet cannot and must not be the only medicine in the fight against anxiety and other mental challenges. Diet is not a substitute for medical treatment or talking to a professional. What diet is, is a powerful and constant ally in improving and preserving mental health.

Moderation, quality, continuity, and good choices in your daily diet can significantly reduce problems and improve your life.

Start with small steps—increase your fish intake, have good supplementation, and track what and how much you eat. It is neither necessary nor required that everything be perfect right now. If you are facing problems, seek the help of an expert; there is no reason for the situation to be harder than it has to be.

By including these foods in your daily meals, you can significantly increase the intake of nutrients that help in regulating mood and reducing symptoms of anxiety and depression.

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