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Anxiety and Nutrition

Anxiety can be influenced by various factors, including nutrition. While a healthy diet alone cannot cure anxiety disorders, certain nutrients and dietary patterns may play a role in managing anxiety symptoms.

Whilst scrolling through Instagram the other day, I came across this account it is all about anxiety, panic attacks and nutrition, each day an ingredient is posted with information on nutritional value and how it can support brain function for example. At the end of the week a video is posted bringing the ingredient together to create a meal which is not only delicious and nutritious, but could help manage some of the symptoms of anxiety.

I have spoken before about ‘small changes’ doing one thing, and slowly building up – so for example taking a 30 minute walk each day so it becomes part of your routine.

What about including some new ingredients in your diet, for example you could sprinkle this seed mix on your breakfast cereal on smoothie. All 3 seeds support brain health, the zinc in the seeds help regulate calming neurotransmitters and chemicals like serotonin to help you feel happy.


Nutrient deficiencies: Deficiencies in certain nutrients like magnesium, zinc, B vitamins, and omega-3 fatty acids have been associated with an increased risk of anxiety and other mental health disorders. Ensuring that you have an adequate intake of these nutrients through your diet or supplements may help support your mental well-being.

Blood sugar levels: Fluctuations in blood sugar levels can affect mood and energy levels, potentially contributing to anxiety symptoms. Eating regular, balanced meals that include complex carbohydrates, protein, and healthy fats can help stabilize blood sugar levels and support a more even mood.

Gut health: There is a strong connection between the gut and the brain, known as the gut-brain axis. A healthy gut microbiome has been linked to better mental health, while imbalances in gut bacteria may contribute to anxiety and other mood disorders. Eating a diet rich in fiber, fermented foods, and prebiotics can support gut health and potentially improve anxiety symptoms.

Caffeine and alcohol: Stimulants like caffeine can exacerbate anxiety symptoms in some individuals by increasing heart rate, causing jitteriness, and disrupting sleep. Similarly, excessive alcohol consumption can interfere with neurotransmitter function and worsen anxiety. Limiting caffeine and alcohol intake may help reduce anxiety levels.

Anti-inflammatory foods: Chronic inflammation has been linked to anxiety and depression. Consuming a diet rich in anti-inflammatory foods like fruits, vegetables, whole grains, nuts, seeds, and fatty fish may help reduce inflammation in the body and support mental health.

Hydration: Dehydration can impact mood and cognitive function, potentially exacerbating anxiety symptoms. Staying well-hydrated by drinking enough water throughout the day is important for overall well-being, including mental health.

It’s important to note that individual responses to food and nutrients can vary, and what works for one person may not work for another.


A big thank you to everyone who joined me for the ‘free’ 30 minute Neurodiversity seminar yesterday, I hope you found it useful. The next free 30 minute session will be on the 28th June at 11am on zoom. Please email to register for the seminar.

If you do wish to book the Neurodiversity Workshop please click here: our next 4 hour workshop is the 5th June.

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