Anxiety-Busting Foods and Herbs!
Hello, friends!
In the last newsletter I provided information about how certain foods can reduce depression. Today I want to let you know how to reduce or avert anxiety through your diet. Again, this research comes from the excellent book This Is Your Brain on Food by Dr. Uma Naidoo.
As a reminder — while research subjects are typically adults it’s likely that these dietary modifications will be supportive for your children as well. Where possible, help your whole family in making some simple changes to support your collective mental health.
How Does Your Gut Affect Your Anxiety?
A study was done in 2018 that manipulated the gut microbiome in mice and then observed changes in signaling molecules (peptides) in their digestive systems and brains. The researchers determined that changes in the gut microbiome were causing symptoms of anxiety in the mice.
Other studies have shown that one part of the brain that is most affected by microbiome changes is the amygdala, part of the brain’s emotional system that plays a central role in anxiety.
A 2018 study of patients with generalized anxiety disorder found they had markedly different gut bacteria than the control subjects and the anxious patients showed an abundance of “bad” gut bacteria.
So! How do we improve the microbiome and work to protect against snd reverse anxiety through diet?
Firstly, microbiome researcher Tim Spector recommends consumption of 30 different plant foods (including fruits and vegetables along with whole grains, nuts, legumes, herbs, and seeds) per week to optimize gut bacterial populations.
Secondly, the advice below comes from research on anxiety and diet.
Say Yes To These Foods
High fiber foods such as beans, brown rice, bananas, berries, apples, pears, carrots, almonds, walnuts, oats, barley, and more.
Omega-3 fatty acids found in fatty fish such as salmon, herring, mackerel, and others, or through supplements.
Fermented and cultured foods such as yogurt, kombucha, miso, tempeh, pickled vegetables, sauerkraut, and kimchi.
Tryptophan from sources like turkey, other meats, and chickpeas (best when eaten with carbs to maximize absorption).
Vitamins D, B1, B6, A, C, and E — consumed by eating a wide variety of fruits and vegetables. Sun exposure is key for Vitamin D production and also helps to improve mood!
Turmeric - remember to combine it with black pepper to improve absorption.
Herbs including lavender, passionflower, and chamomile — either consumed as teas or in tincture or flower essence format.
Say No To …
Foods high in “bad fats “ such as red meat and fried food.
High glycemic index carbs such as white rice, potatoes, pasta, and foods made with white/refined flour.
More than 400mg of caffeine per day. A venti Starbucks brew puts you over the limit so you’ll need to stop with a small mug once or twice a day at most.
Alcohol - no more than two drinks a day for men and one drink a day for women.
Artificial sweeteners such as aspartame and saccharin.
Gluten — check for celiac disease and consider a trial of removing gluten as some people have non-celiac gluten sensitivity (this is me!). I have needed to be gluten free for more than a decade and I’m happy to provide advice on making it work if you’d like!
An Herbal Approach for More Help
I LOVE providing herbal formulas for my anxious patients (kids and adults both!) because they are SO. DARN. EFFECTIVE. I have yet to have an anxious patient not feel significantly less anxious after taking a customized Chinese herbal formula. And in case you didn't know, I happily do herbal consultations for anyone who just wants herbs without acupuncture.
You probably know some of the Chinese herbs that research shows are anxiolytic — these include goji berries and longan fruit (pictured above), ginseng, and the fruit of the liquidambar tree (they’re all over Berkeley with their radiant green leaves!).
If you know anyone struggling with anxiety who could benefit from this information please do forward this newsletter along.
Here’s to wishing you and your family an anxiety free future! In the next newsletter I’ll share dietary approaches to help manage ADHD.
With love,
Janet
