- Eat protein with every meal
Protein or amino acids are essential for the production of neurotransmitters (brain chemicals). Serotonin is a well-known one. Protein also keeps you full for longer and avoids those blood sugar dips which can contribute to anxiety.
Foods: lean red and white meat, fish, tofu, oats, nuts, seeds, eggs, wholegrains, dairy, legumes
- Eat regularly
This means breakfast, lunch, dinner with snacks in-between. If this sounds tricky, eat smaller portions. By eating regularly, you’ll be balancing your blood sugar levels which will make you calmer and less anxious.
- Reduce/cut out caffeine and energy drinks
Caffeine is stimulating so it will increase your anxiety. If the thought of reducing or cutting out caffeine is too daunting, reduce it gradually. For example, if you have 3 coffees each day, have 2 coffees each day for a week and the following week, have 1 coffee each day. Cold turkey doesn’t always work!
- Stop eating sugar
I know what you’re thinking, ‘No way am I cutting out sugar!’ There are too many reasons to list here as to why sugar is harmful but in terms of anxiety, here goes:
Blood sugar balance – as mentioned previously, keeping blood sugar levels balanced is essential. When you eat refined sugar, your blood sugar is like a rollercoaster and when that rollercoaster falls, you feel irritable, anxious and nervous. You also want to eat more, right? Refined sugar has no nutrients except for glucose which you need for energy but that energy is short-lived. Again, you experience energy dips. Next time you eat sugar, monitor how you feel. Yes, you get a quick burst of euphoria but then you feel crap again when the rollercoaster falls.
- Food sensitivities
Do you react differently to different foods but not sure which foods are causing those niggly feelings? Food sensitivities cause even more inflammation which you don’t need when anxious. Think of the gut brain connection. Certain foods and drink that you consume can cause a reaction, which ultimately affect your brain. Not sure which foods/drinks? Contact me here to find out more https://www.wholefoodnutrition.com.au/contact/