Alleviate Anxiety with Food
Anxiety is something that everyone experiences at some point in their life. Unfortunately the number of people experiencing chronic anxiety and constant bouts of stress has sky-rocketed in the last decade.
According to the nonprofit Mental Health America’s 2019 State of Mental Health in America report:
Over 44 million American adults have a diagnosed mental health disorder
Over 24 million Americans experiencing mental health disorders are not being treated
I could go on, but I’ve made my point. Unfortunately, these numbers are continuing to grow every single year. Now with the threat of COVID-19, mandatory social isolation, an extremely volatile stock market, downright depressing media and potential layoffs, we can all agree that anxiety is at an all time high.
Okay so enough with the doom and gloom. Let’s focus on the positive. Let’s focus on what we can do (even from the confinement of your home). Let’s focus on one aspect of the solution. Let’s focus on nutritional psychiatry.
Nutritional psychiatry is the strategic use of certain nutrients to reduce inflammation in the brain and improve mental health.
It’s common knowledge in the scientific community that food is more than just units of energy called calories. Food is made up of vast amounts of different nutrients that impact and affect what our body is doing, how it does it and when it does it. This rather new and fascinating field of nutrition psychiatry is capitalizing on nutrients and their effect on the brain specifically.
Today I want to introduce you to Drew Ramsey, MD. Dr. Ramsey is an author, farmer and one of world’s leading nutritional psychiatrists. He is spearheading the movement of using dietary change to help balance moods, sharpen brain function and improve mental health. This movement is exhilarating to witness because it is putting the power back in the hands of patients by empowering them to improve their own mental health with small, daily habits.
Before, during and after COVID-19, anxiety is still going to be around. It’s a good idea to familiarize yourself with and begin to implement Dr. Ramsey’s top tips to help alleviate some anxiety, the nutritional psychiatry way. Plus, it’s just good nutrition.
Maximize nutrient density
Eat real, whole, unprocessed foods. This should just be obvious at this point, but eating real food is a sure-fire way to ensure that you’re consuming nutrient-dense foods.
Processing and packaging is how food companies make food more shelf-stable and hyper-palatable (meaning it’s scientifically engineered to not let you take one bite, you’ve got to finish the whole bag). This process also strips the food of its nutrients. Because of this, your best bet is to limit your intake of processed foods and stick to whole foods that are unprocessed as much as possible.
According to Dr. Ramsey, you should aim to eat brain-health, vitamin-rich foods everyday. His go-to list includes wild-caught seafood, greens, nuts, beans and some dark chocolate.
Skip the alcoholic beverages when you’re feeling anxious
If you’re feeling more anxiety than usual, I can’t blame you. It’s a weird, uncertain and even scary time, but that also might mean it’s time to reduce your alcohol consumption.
“Alcohol is a nervous system depressant, so if you take a couple days off, it might help your mood. That doesn’t mean you have to, but just be aware of how you’re feeling.”
Consuming or having alcohol circulating in your body before going to bed can also increase your anxiety levels. According to a 2013 study, “Alcohol use among patients with anxiety may exacerbate anxiety and associated sleep problems by leading to fragmented, nonrestorative sleep.” No need to skip your virtual happy hour though. Opt for a kombucha in a champagne glass, or a delicious sparkling water mocktail instead!
Be present and mindful when you eat
Normally, I see people eating in the most distracted manners- in their cars, during meetings and while on their phones. In an ideal world, we’d have enough time to prepare our meals and eat them on real plates. Great news! You have that time now.
Challenge yourself to take a deep breath before your next meal and think about where the food came from and how it is going to benefit your body and mind.
Dr. Ramsey encourages mindful chewing, which is great for improving digestion, and dining with friends and family to make the most of your experience. "When you're anxious you don't really chew as much. You get into your head. Be present at the table with those you love and with your food as you chew, and you're going to get more nourishment."
As Ramsey likes to say, "One in five people have a mental illness, but we all have mental health. We have to work on it." No matter what your life looks and feels like right now, your mental health is important. When it’s reasonable for you, begin to incorporate these tips into your life and work to make them a daily habit.
All information presented and written within kacyshea.com are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.
