What is anxiety?

Firstly, to understand the effects of what we eat and how they can be positive or negative, we need to understand what anxiety is exactly. Anxiety is an emotional state marked by a persistent feeling of worry, fear or unease. It can begin as a perfectly normal reaction to stress, helping individuals prepare for challenges, but may become problematic when it becomes excessive or unwarranted. Physical symptoms of anxiety often include racing heartbeats, restlessness, tensions or sweating. Anxiety can generally affect thoughts, behaviours and overall function. Sometimes, it leads to avoidance of triggering situations and events. A common example of this could be an upcoming test. There are many clinical conditions that involve anxiety, conditions such as generalized anxiety disorder (GAD), social anxiety disorders and panic disorders. Some effective methods of combating anxiety include therapy, medications or relaxation techniques. Of course, there are more methods and this page will focus specifically on the importance of your diet in this matter and what you can do to improve. Especially what foods and food groups you should avoid and those you should implement into your diet more.

How can we help ourselves?

Alcohol

Alcohol is a chemical concentration commonly found in beverages like beer, wine and spirits. Alcohol is mostly made through a process called fermentation, where sugars are converted by yeast. Alcoholic beverages effects leading to a feeling of relaxation through intoxication. Excessive consumption of alcohol can harm health, impair judgement and can lead to serious addictions. 

Alcohol affects anxiety in both the short term and the long term. Alcohol has a significant impact on the “feel good” chemicals in your brain, the neurotransmitters that control your emotions and your overall mood in real time. Chemicals such as Serotonin, dopamine and Gamma-aminobutyric acid (GABA) are examples of these. Alcohol consumption increases the levels of these chemicals in your brain, which often makes the host feel relaxed, outgoing and sometimes even sleepy. The effects that alcohol has on your brain is temporary and wears off after around one hour. Once the effects do wear off, the brain tries to reduce the chemicals back to their respective levels. This sudden decrease can cause withdrawal symptoms such as “hangxiety”. This system often leads to a continuous cycle, when the individual drinks, experiences the withdrawal systems and drinks more in an attempt to relieve the withdrawal symptoms. Long-term alcohol abuse leads to other mental disorders and issues and can also lead to multiple chronic physical health issues. Most commonly, liver disease, which can bring about even more anxiety.

Caffeine

Coffee is a popular drink made from roasted coffee beans, which come from the seeds of the coffee plant. The drink contains a natural stimulant known as caffeine, which can boost energy and alertness. Coffee is enjoyed both warm and cold and often with milk or sugar. It is a prominent beverage in many cultures around the world.

Caffeine can cause anxiety because of its natural stimulant properties that affect the central nervous system. When caffeine is consumed, it increases the production of adrenaline in the body, also known as the “fight or flight” hormone. This hormone will give you an energy boost and will make you overall more aware. Unfortunately, this boost of energy can also bring some drawbacks, such as nervousness, restlessness and rapid heartbeats, which are all very common physical symptoms of anxiety. Caffeine also blocks a neurotransmitter called adenosine. This neurotransmitter is essential for calming the body and helping you feel more relaxed and sleepy. Because caffeine influences this calming effect, it can make it harder for you to manage your stress or calm down. Individuals with a sensitivity to caffeine or are prone to anxiety experience more intense effects. Consuming too much caffeine can disrupt your natural sleep process, which is an essential part of emotional balance and mental health. Poor sleeping patterns can worsen the effects of anxiety, further creating a cycle of nervousness and restlessness. 

Reducing your intake of caffeine, consuming it when only necessary or switching to decaffeinated alternatives may help lessen the impacts it can have on your anxiety and hopefully help you to improve your health.

Sugar

Sugar is a sweet, natural substance found in numerous different foods. Most commonly in fruits and honey. It is also added to drinks and snacks to increase their overall flavour. Sugar also provides energy for the body and can also bring about many health issues, such as dental hygiene and weight gain if consumed excessively. Sugar comes in various different forms such as glucose or sucrose.

Sugar can contribute to anxiety because of the ways it can affect the body and the brain. When sugar is consumed, it generally brings a quick spike in your blood sugar levels which gives you that temporary energy boost or “high”. However, this always follows with a sharp drop also called a “sugar crash” which will leave you with feelings of fatigue, anxiety and restlessness. This sudden change in energy and mood can strain the body, making it more difficult to maintain emotional stability. High sugar consumption can also influence the stress hormones like cortisol, which brings about more feelings of discomfort and worry. Additionally, sugar can impact the chemistry within the brain by influencing the neurotransmitters such as dopamine. While sugar may temporarily improve your mood, excessive and frequent consumption of sugars can disrupt the natural balance between these chemicals, further increasing the risk of developing anxiety over time. High levels of consumption can also lead to inflammation in the brain and body, and some studies suggest that may be linked to the development of anxiety and other mental issues over time. Individuals who already experience anxiety may find that sugar actually worsens the symptoms they experience. Reducing your intake of sugar and choosing foods with a low glycemic index, such as whole grain breads and vegetables, can be very beneficial when attempting to maintain a stable blood sugar level, improving your mood and reducing anxiety in the long term.

Deficiencies of B vitamins, pyridoxine and thiamine.

B vitamins are a group of essential nutrients in the body that assist in converting foods into energy and supporting brain, nerve and overall health. Pyridoxine (Vitamin B6) and Thiamine (Vitamin B1) are key members of this group.

Pyridoxine is most important for the development of the brain, immune functions and the production of neurotransmitters in the brain. It also helps manage the mood by supporting serotonin and dopamine production, which are both very beneficial for a secure emotional balance.

Thiamine is most important for the production of energy and the maintenance of healthy nerves and muscles. It supports the brain's ability to function efficiently and correctly. Thiamine is also very important for heart health.

Deficiencies in these B vitamins can significantly contribute to anxiety. Purely because of the large role they play in healthy brain function, energy levels and maintaining a healthy natural emotional balance. Pyridoxine assists in the production of neurotransmitters such as serotonin and dopamine, without a correct intake of Pyridoxine, the body will struggle to create these chemicals, increasing the risk of symptoms related to anxiety. Additionally, pyridoxine helps maintain the cortisol hormone, which is released during stress. A significant decrease in Pyridoxine can cause the cortisol levels to increase and become imbalanced. Damaging the body’s response to stress and creating anxiety symptoms.

Thiamine is just as important as Pyridoxine when it comes to maintaining your mental health. As it supports energy production and the overall function of nerves in the brain. The body requires a healthy and stable supply of energy to process thoughts, manage mood and stay focused. A deficiency in thiamine can lead to a disruption to this energy supply, bringing fatigue and heightened anxiety. Thiamine also assists in the maintenance of the nervous system, by ensuring that signals between the brain and the body function properly. Without a proper intake of Thiamine, nerve health may decrease, potentially causing physical symptoms such as a rapid heartbeat that can worsen the symptoms of anxiety.

Both of these vitamins are also very important when it comes to reducing inflammation in the body, which has been linked to multiple health issues, including anxiety. Deficiencies can cause a significant increase in inflammation in the body and brain, which further causes emotional stress. Numerous factors such as a poor diet, alcohol consumption or medical conditions can increase the risk of deficiencies in Vitamin B.

Deficiencies of calcium or magnesium

Calcium and magnesium are both essential minerals that the body needs in order to function correctly. Calcium is important for building strong bones and teeth and supporting muscle function.  Magnesium plays an important role in the relaxation of muscles, the production of energy and maintaining a steady heartbeat. It can also help manage the calcium levels and support nerve function in the body. Both minerals are tied in their work to maintain muscles, including the heart, and their functionality. Calcium is mainly found in dairy products, leafy greens and fortified foods (Breakfast cereal, bread, eggs)  while magnesium is mainly found in nuts, seeds and whole grains.

Deficiencies in calcium and magnesium can contribute to symptoms commonly found in anxiety, as both minerals are crucial for maintaining a healthy nervous system as well as a balanced mood. Calcium is most important for transmitting the signals sent between your nerves and muscles, including the ones sent to the brain. When calcium levels are substantially low, nerve signals become overactive, leading to symptoms such as restlessness, irritability and most importantly, anxiety. Calcium also maintains heart rhythms, deficiencies may cause physical symptoms such as heart palpitations which may worsen other symptoms such as unease and feelings of panic.

A lack of magnesium can lead to an increased risk of excitability in the brain, contributing to symptoms of anxiety such as nervousness, tension and difficulty sleeping. Additionally, magnesium assists in the production of GABA, an important neurotransmitter that promotes relaxation within the brain. Without a proper intake of magnesium, the brain may struggle to stay calm and relaxed. This can bring about more symptoms of anxiety, such as worry or even fear.