Eating a proper diet is important not just for your physical health, but for your mental and emotional health too. When you miss out on certain vitamins, minerals and other nutrients, systems in your body may begin to break down and not work properly. Sometimes, this leads to physical or mental illness, like anxiety. Anxiety has many causes, from daily stress to lifestyle choices, but nutritional deficiency may play a significant role as well. Work with a trained healthcare professional to determine the best dietary approach to dealing with your anxiety.
Identification
The word anxiety covers a range of symptoms, and even disorders when the anxiety becomes debilitating. In the book, "Anxiety Disorders: Pathophysiology and Pharmacological Treatment," Gérard Emilien explains that the symptoms of anxiety fall under two headings, including subjective and objective ones. Subjective anxiety symptoms include fear, emotional worries, feelings of terror and obsessive thoughts of negative scenarios. Objective symptoms include abdominal pain, nausea, headache, dizziness and dry mouth, among others. Acute anxiety lasts for a short time and passes, while chronic anxiety may lead to an anxiety disorder.
Diet
Consuming a diet high in refined carbohydrates, sugar and fat leads to nutritional deficiencies that may be linked to your anxiety. In the book, "Healing Anxiety Naturally," by Dr. Harold H. Bloomfield, a diet that protects against stress and anxiety includes a wide array of fresh fruits and vegetables, whole grains, legumes, low and no-fat dairy products and smaller amounts of nuts, eggs, fish and lean poultry. He adds that fresh organic foods are your best choice, providing the highest amount of nutrients.
B-Vitamins
A deficiency in certain B-vitamins may also lead to increased anxiety. Vitamin B-3, found in tuna and chicken, is good for your nervous system, notes Bloomfield. Vitamin B-5, high in mushrooms, peanuts and salmon, is considered the "anti-stress" vitamin since it feeds the adrenals. Vitamin B-6 helps to manufacture serotonin, the feel-good neurotransmitter, and is found in bananas, avocados and eggs. A deficiency in B-12 causes a host of problems linked to anxiety, including anemia, depression and insomnia. Crab, salmon and beef are all high in this vitamin.
Considerations
If you are contending with long-term anxiety issues, see your doctor. You may be dealing with something other than nutritional deficiencies, such as depression or an anxiety disorder, and prescription medication may be necessary. Also, since every person is different, working with a certified nutritionist or registered dietitian may be the best approach to making sure you get all the nutrients you need.
References
- "Anxiety Disorders: Pathophysiology and Pharmacological Treatment"; Gérard Emilien; 2002
- "Healing Anxiety Naturally"; Harold H. Bloomfield, MD; 1999
