Anxiety levels are affected by several factors, including genetics and neurotransmitters in the brain. Lifestyle factors play a role as well, including sleep, exercise and nutrition. Deficiencies in certain nutrients have been linked to anxious behaviors. While some anxious behavior is a normal response to stress, if your anxiety becomes disruptive to your functioning at work, school or home, seek help. Anxiety can be treated with medication and counseling. Consider if changes to your diet may help as well.
Overall Diet
Among women, diets consisting of mostly fruits, vegetables, whole grains, beef, lamb and fish are associated with lower risk of depressive and anxiety disorders than diets made up of processed or fried foods, refined grains, sugary products and beer, found a 2010 study published by Dr. Felice N. Jacka and colleagues in the "American Journal of Psychiatry." The study did not prove causation, but it did show an association between type of diet and anxiety.
Carbohydrates
Increase your intake of carbohydrates to stave off anxiety, recommends MayoClinic.com. Carbohydrates increase levels of the brain chemical serotonin, a hormone that has a calming effect. Choose complex carbohydrates over simple carbohydrates. Carbohydrates contain tryptophans, amino acids that convert to serotonin in the brain. Other foods that contain tryptophans include soy, milk, bananas, poultry, cheese and nuts.
Vitamins
Vitamin D deficiency increases anxious behavior in rats, according to a 2004 study published by Allan V. Kalueff and colleagues in "NeuroReport." The best way to get vitamin D is by spending time in the sunlight. Vitamin D is also found in the flesh of fish, fish liver oils, beef liver, cheese and egg yolks.
In another study, researchers induced vitamin E deficiency in rats. They found that anxious behavior resulted, according to a 2004 article published by Catherine Desrumaux and colleagues in "The FASEB Journal" of the Federation of American Societies for Experimental Biology. Vitamin E is present in nuts, seeds, vegetable oils, green leafy vegetables and fortified cereals.
Magnesium
Low levels of magnesium may cause anxiety-related behaviors, according to a 2004 animal study published by Nicolas Singewald and colleagues in "Neuropharmacology." Administering anti-anxiety drugs reversed the behaviors. Magnesium, along with vitamin B6, may also be helpful in treating pre-menstrual anxiety, according to a 2000 study published by Miriam C. De Souza and colleagues in the "Journal of Women's Health & Gender-Based Medicine." Magnesium is found in green vegetables, legumes, nuts, seeds and whole grains.
Fatty Acids
People with social anxiety disorder may have lower levels of omega-3 polyunsaturated fatty acids, according to a 2006 study published by Pnina Green and colleagues in "European Neuropsychopharmacology." This study does not prove that low n-3 PUFA levels cause anxiety, but it shows there is some connection. Omega-3 fatty acids are found in some plants, nut oils, and fish, such as salmon, tuna, halibut, and other seafood, including algae and krill.
References
- "American Journal of Psychiatry"; Association of Western and Traditional Diets with Depression and Anxiety in Women; Felice N. Jacka, et al; January 2010
- "Neuropharmacology"; Magnesium-Deficient Diet Alters Depression- and Anxiety-Related Behavior in Mice--Influence of Desipramine and Hypericum Perforatum Extract; Nicolas Singewald, et al; December 2004
- "Journal of Women's Health & Gender-Based Medicine"; A Synergistic Effect of a Daily Supplement for 1 Month of 200 mg Magnesium plus 50 mg Vitamin B6 for the Relief of Anxiety-Related Premenstrual Symptoms: A Randomized, Double-Blind, Crossover Study; Miriam C. De Souza et al; March 2000
- "NeuroReport"; Increased Anxiety in Mice Lacking Vitamin D Receptor Gene; Allan V. Kalueff; June 2004
- "FASEB Journal"; Phospholipid Transfer Protein (PLTP) Deficiency Reduces Brain Vitamin E Content and Increases Anxiety in Mice; Catherine Desrumaux, et al; 2004
