Your Natural Anxiety Rx
Anxiety seems to be affecting more people than ever before. And it’s no wonder! We’re a multi-tasking, side hustling, hashtagging generation who wants more, now.
Although medication has its time and place, when it comes to anxiety my personal belief is it should be used temporarily as a helpful bridge while we learn new ways to cope and/ or as a last resort when other methods are not cutting it. After all, we don’t develop anxiety because we’re Xanax-deficient. We feel anxious because we’re overstimulated, not sleeping, out of touch with our bodies, and most likely choosing the wrong foods.
In fact, research shows nutrition and lifestyle changes aimed at reducing inflammation and improving gut health, in particular, can help ease anxiety. This is because there’s a “highway” between your brain and your gut called the gut-brain-axis. Basically, your gut health = your brain health and vice versa. So which foods and lifestyle habits support your gut and your mood?
Diet
A traditional diet that includes plenty of fruits and vegetables, fish and seafood, unprocessed grains, and fiber and low to moderate amounts of lean meat and dairy has been linked to a decreased rate of anxiety and depression. Traditional diets also included fermented foods which can improve gut health and enhance mood.
FOODS TO INCLUDE
Fermented foods. Fermented foods are a good source of natural probiotics and include yogurt, kefir, sauerkraut, kimchi, miso, kvass, and kombucha. Bonus: Fermentation may also enhance the mood-boosting nutrients in foods like protein, B-vitamins, magnesium, zinc, and antioxidants. Plus, some probiotic strains have been shown to increase GABA, 5-HTP, and short-chain fatty acids, all of which can help decrease anxiety.
Prebiotic foods. Foods high in prebiotics include chicory root, jicama, Jerusalem artichoke, onion, garlic, asparagus, dandelion greens, and bananas. These foods help “feed” the good bacteria in the gut and have been shown to decrease cortisol levels and improve mood.
Bone broth. Bone broth naturally contains gelatin, glucosamine, glycine, glutamine and minerals that are helpful for healing leaky gut. Sip it on its own or use it in soups and cooking!
Celery juice. Celery and its juice contain many minerals and nutrients that are great for the gut. When consumed consistently over time, celery juice can also help restore HCl in the stomach, aiding digestion and helping to balance the gut microbiome.
Coconut oil. Coconut oil is anti-inflammatory and contains lauric acid which is naturally antimicrobial and antifungal and may help restore a healthy gut microbiome.
Grass-fed meat. In contrast to its commercial counterpart, grass-fed meat is a good source of essential omega-3 fatty acids. In addition to their anti-inflammatory effect, omega-3’s boost mood and positivity.
Fatty fish. Cold-water fish like salmon, mackerel, sardines, and trout are high in omega-3 fats and are also a good source of vitamin D. Vitamin D deficiency has been linked to leaky gut, anxiety, and depression so it’s important to eat vitamin D-rich foods and get outside to soak up some sun!
FOODS TO AVOID
A diet high in sugar and fat has been shown to increase intestinal permeability, inflammation, and anxiety. For this reason, and many other health reasons, it’s best to avoid the obvious foods like cookies, cake, candy, chips, convenience foods, and other processed or fast food items. Here are some others you may want to limit or avoid:
Sugar and artificial sweeteners. Sugar feeds the bad bacteria and yeast in the gut, which can contribute to Candida overgrowth, a common cause of leaky gut and dysbiosis (when the balance between the good bacteria and the bad bacteria in our guts gets out of whack). Artificial sweeteners are no better – they have also been shown to cause gut dysbiosis. For a natural low-sugar or sugar-free sweetener, choose stevia or small amounts of raw local honey, pure maple syrup, or coconut nectar.
Processed oils. Oils like sunflower, safflower, canola and soybean oil are high in omega-6 fats which contribute to systemic inflammation and may also damage the intestinal lining. Instead, use unrefined coconut oil, grass-fed ghee, avocado oil, or extra virgin olive oil.
Commercial meat. Conventionally raised meats are high in inflammatory omega-6 fats and are typically injected with hormones and antibiotics, which can contribute to leaky gut. Instead, choose organic, grass-fed meats, and organic, free-range poultry and eggs.
Gluten. Gluten increases the production of zonulin, a protein that breaks apart the tight junctions in the gut, contributing to a leaky gut. Avoid gluten-containing grains like wheat, spelt, rye and barley and look out for gluten in packaged food items (soy sauce, baked goods, etc.). Sprouted, gluten-free grains may be a good alternative if you tolerate them well. Gluten-free grains include corn, oats, quinoa, and buckwheat.
Supplements
Adding these supplements may help decrease anxiety by healing the gut, supporting the gut microbiome, and reducing inflammation.
Glutamine. Glutamine is the intestines’ primary fuel source and is needed to build and repair the gut lining. Glutamine can be found in foods like grass-fed beef, wild-caught fish and spirulina. It’s also found in bone broth, one of the best-known foods to help heal leaky gut for its high glutamine and collagen content. Glutamine is also available as a supplement in powder form. A typical dose of glutamine is 1-3g daily, but dosages can range from 1g all the way up to 30g per day.
Probiotics. In addition to fermented foods, a probiotic supplement may be helpful. Choose one with at least 1-25 billion active organisms that contains both Lactobacillus and Bifidobacterium species.
Cod liver oil. Cod liver oil is high in omega-3’s, vitamin D and vitamin A and has been shown to help lower inflammation, reduce anxiety and depression, and heal leaky gut. Just one teaspoon has 890 mg omega-3 fats, 90% RDI for vitamin A, and 113% RDI for vitamin D. (Note: if you’re concerned about vitamin A toxicity, simply take a sustainably sourced fish oil supplement for additional omega-3’s.)
Herbal Support
Herbs that improve both anxiety symptoms and digestive function are super beneficial and highly recommended! I find the easiest (and most enjoyable) way to take herbs is as a tea, but choose what works best for you.
Licorice (DGL). Licorice’s demulcent (anti-inflammatory, mucus-protecting) and adaptogenic (balancing) properties make it ideal for those suffering from both anxiety and gut dysfunction. It helps boost the immune system, heal a leaky gut, and has been shown to help regulate cortisol by targeting the adrenal glands. You can get licorice in a chewable tablet, capsule, powder, or tea.
Slippery elm. Slippery elm has both gut-healing and anxiety-relieving properties and is packed with antioxidants and minerals. It’s available as a powder, tincture, capsule or tea.
Ginger. Ginger is known for its antioxidant capacity and its ability to ease stomach upset. New animal research shows it may also help lower anxiety and boost serotonin levels. It can be added to foods (dried and fresh) and made into a tea.
Lifestyle
Stress contributes to both intestinal permeability and anxiety, so it’s important to incorporate lifestyle habits that help reduce and manage stress.
Exercise
While regular exercise can lower stress and anxiety for most people, exhaustive exercise can cause inflammation and lead to intestinal permeability. So take it easy when it comes to exercise, especially if you’re already the stressed-out type. Try walking, jogging, swimming, dancing, yoga, or light weights. And there’s no such thing as not having enough time to exercise - even a 10-minute walk has shown to relieve symptoms of anxiety and depression! (Extra credit if you take your workout outside!)
Breathing + Meditation
Meditation, guided imagery, breathing exercises, and other relaxation techniques can do wonders for chronic stress. Start with a few deep breaths before meals and maybe add short, daily meditations to your morning routine. There are plenty of apps to help you - my favorites are Headspace and Calm.
sleep
Seven to nine hours of restorative sleep per night is recommended to help the body heal and “recenter.” A relaxing routine before bed and a regular sleep schedule go a long way to help you get a good night’s sleep.
Remember, these changes don’t all need to be made overnight. Pick a couple that feel the easiest to tackle right away, and start there. Add on as you feel ready, and hopefully you will notice your stress and anxiety start to fade away!