I’m writing about diet this week as I feel it plays a huge part in the management of anxiety. I am sure that we are often attracted to the very foods which can result in making us feeling jittery! Likewise, there are ‘angel’ foods that certainly help to keep us a little calmer.
It is easy to assume that our diet is nutritious. Even when we think we eat a balanced diet there is always room for improvement. With the busy lives most of us lead, it is easy to grab whatever food is going or eat fast food and ‘takeaways’. Highly processed foods not only are devoid of nutrients but can be positively harmful to our mood and well-being. The main baddies which we would all do well to avoid are: processed foods, all sugars, fried foods, cured meats, sodas, excess caffeine and alcohol. These foods can create inflammation in our bodies by harming our digestion. Poor diet will contribute to poor gut health which could lead to ‘leaky gut’ and IBS symptoms. If we do not absorb our nutrients as nature intended, are bodies can be more prone to disease and depression.
Many scientists now believe that the key to our well-being is related to our gut health. Our gut health is related to our diet. In a healthy gut, seventy percent of our serotonin is produced by the healthy microbes that live in the stomach. Serotonin is one of the most important chemicals in our brain for promoting the feeling of well-being. How often do we hear people say: ‘My gut feeling was to do this or not to do that’? Our feelings and lifestyle affects our gut in many ways and, in reverse, our gut health affects our thinking quite dramatically. When we are anxious we get ‘butterflies in our tummy’ and often a churning feeling, proving that there is a direct connection with our gut and our brain. So a quieter mind will help our gut feel more settled. There are many studies which show how beneficial pre and probiotics can be in aiding our digestion by supplementing our gut flora or bacteria, which in turn may help us feel calmer overall.
Whatever diet you follow, be it vegetarian, vegan, paleo or ‘hunter gatherer’ for example, try and make it as wholesome as you can. Just because a diet has a label doesn’t mean it is always healthy. It helps to do your research to find out what diet suits your body type best and also to ensure your food comes from the best source you can find. At the same time, don’t get too hung up about your diet either. Do your best to eat well but if you have a few lapses and indulge in a cake or two now and again don’t beat yourself up. If you enjoyed it, it probably did you good in a ‘feel good’ way!
Avoid any foods that trigger your anxiety and cause headaches like cheese and yeast extract. Acid producing food and drinks can make you jittery i.e. processed meats and sodas, whilst alkaline foods can be more calming, i.e. vegetables and most fruits, beans and lentils. Sometimes when you eat certain foods you may notice a pattern emerging –i.e. tiredness, mental fogginess or bloating, and this may indicate these foods do not suit you and may be best avoided.
I am not here to extol the virtues of one particular diet as I do not feel that one diet suits everyone, and also you may have certain ethical reasons for wanting to follow a certain diet, or you may prefer to avoid diary/wheat etc. All I suggest is that you eat good and nutritious food which is as unadulterated as possible. Other possible choices to consider for boosting your health are juicing and of course, drinking enough water. In these days of intensive farming and modern agriculture, some foods may not contain as many nutrients as they once did and therefore going for organic and bio-dynamically produced foods would be ideal. However, this may not always be financially sustainable and so you might want to consider a multi-vitamin and mineral supplement to top up your diet. I feel this has benefited my own personal health but it is very much personal choice. If you do decide to supplement your diet it is worth asking for advice from a good nutritionist or naturopath.
‘Let food be thy medicine and medicine be thy food.’ Hippocrates
Exercise can really help to alleviate stress and anxiety. The problem can be that when we feel down or anxious we lose motivation to do anything, leave alone go out and take exercise. But take small steps if you really feel lethargic. Make the effort to go out and walk around the block and you will soon feel uplifted. Nature has a way of working magic! Who can fail to be cheered up by the sight and sound of a merry robin singing his heart out in the tree above our heads, or the beauty of the sun bursting through the clouds on a grey day? If you can get used to taking a daily walk you can increase your distances and improve your fitness. Walking, especially at a brisk pace can really improve your physical and mental health. Of course, you may be used to exercise and have just got a bit out of practise and if that is the case try and resume those sports/hobbies you have got out of the habit of doing. Sometimes it’s good to walk with a friend and chat as you go. Leave your worries behind you and concentrate only on what is around you and the power of nature. What works for me is putting on the headphones and listening to some inspiring music or listening to an audio of one of my favourite motivational speakers, whilst walking in the woods behind my house. Overall, exercise is one of the most effective ways of improving your mental health. Regular exercise can have a profoundly positive impact on depression, anxiety and stress. It will also help you sleep better and will boost your overall mood.
We have multi-billion pound industries devoted to telling us how we should look and present ourselves to the world. This begins when we are young children and is promoted on a world-wide and daily basis and is a never ceasing bombardment. This can affect people in all social and economic groups. Even the most self-assured amongst us may think twice before we go out if we are not feeling ‘up to the mark’. If we don’t feel we ‘fit in’ we become uncomfortable and try and be like everyone else. Society wants us to conform even though deep down it does not suit us. It is hard at times to remind ourselves that our lives are not dependant on what others think. Even when people are well-meaning, they are often taken up with their own lives and appearances and are not in the least worried about how we appear to them; often all the angst we go through when worrying how others see us is just a waste of energy. If you enjoy being a follower of fashion or the latest trends then that’s great, but if not, just be happy with whom you are. And remember, if you were a good and kind friend to someone, they will remember the kind actions you showed them rather than what you were wearing!