5 FOODS TO ADD AND REMOVE FROM YOUR DIET WHEN ANXIETY HITS

Please remember I am not a medical doctor or nutritionist. The below recommendations have been derived from my own personal experiences and are here for your informational purposes only. If you are taking any medications or have underlying health conditions, please consult your physician before making serious modifications to your diet to ensure there are no harmful effects or interactions with your medicine.

THINGS TO REMOVE

1. EXCESSIVE SPICE

Coming from an Indian background, I have loved eating spicy foods ever since I was a child. However, as soon as my anxiety got really bad, I started to notice that eating a lot of dishes with chilli didn’t help. Excessive chilli consumption can irritate our digestive system and cause the lining to inflame. As a result, we may feel bloated, in pain and sluggish. You may also notice that when you do eat spice in big quantities, your body starts to feel warm and your breathing may get quicker causing our heart rate to increase and causing anxiety as a result. If you love your heat, try to limit the number of spicy meals you have in one week during anxious periods.

2. CAFFEINE

It’s often the thing that gets us to wake up in the morning and revive our energy during that 3 pm slump but if you are experiencing high levels of anxiety, it’s best to limit your coffee intake. Caffeine is a stimulant and rather than ‘pumping us up’ it can in fact activate our fight-or-flight response. You may find that your body gets shaky, your thoughts start to speed up and you are opening yourself up to a potential anxiety attack.

I was quite reliant on my 2-3 coffees every day and one afternoon I started experiencing frightening heart palpitations, since that day I have avoided caffeine altogether. Something I realised was that this coffee was creating a ‘fake boost’ in my energy levels to make up for a lack of sleep or to help me stay focussed. Instead, I started to ensure I was catching up and getting enough sleep during the night. Then, in those moments when I began to lose my focus or felt like I needed to get up and do something to have a break, I would take a short walk, listen to music or speak with a colleague/friend. It took some getting used to but removing coffee from my diet helped a significant amount, so give it a go and see for yourself. If you also just like the taste of coffee, try a decaffeinated version and see how you get on.

3. ALCOHOL

This is a big one. Many of us look forward to having a drink as a way of winding down after a long day. It can act like a sedative, where we begin to loosen up and our mind can be more at ease and for that moment, it can seem like all our troubles have gone away. The dangerous part of this is, that this feeling of confidence and calm is not permanent and these boosted feelings will soon disappear. Alcohol lowers our inhibitions and this can make us act out of character and regret the decisions we make. This can become a really unhealthy and damaging cycle if you have anxiety. You might become more reliant on alcohol to help you switch off but as the pleasant feelings begin to wear off, your mind can return to a state of anxiety, probably on an even more heightened level and you can find yourself wanting more alcohol to cover up that feeling.

During almost all social situations, I would have a few drinks. Whether it was with work colleagues, friends or during date nights. The problem is that this can really add up over the course of one week. The next day I would always feel more anxious than usual, my brain was foggy and I felt weak. So, at the height of my anxiety, I made the decision to stop drinking altogether. I did this for just over a year and it was one of the best things I’ve ever done. Your mind feels healthier, you have more control over yourself and the best part is that my relationship with alcohol changed. I realised that I didn’t need to drink to forget about my anxiety, have a good time or just because everyone else was. It really didn’t add anything to my life. I can literally count on my one hand the number of times I’ve had a drink since the beginning of this year, I feel more present in social situations and I don’t compare myself to what anyone else is doing or thinks and this is really empowering.  So, if you find you are self-soothing at times with alcohol and notice you don’t feel too good the next day, it might be worth limiting the occasions on which you drink during the week. Even trying a dry spell over the period of a month will help you to feel better.

4. FRIED/PROCESSED FOODS

Who doesn’t love eating out and treating themselves? This is completely fine every so often but if we begin to indulge too much (and this can easily happen when we want to comfort ourselves during anxious and stressful periods) it can have a harmful impact not only on our bodies but on our minds too. Processed foods can cause inflammation in our bodies which has been connected to increased anxiety levels. There are also many added chemicals in junk food which make it addictive but I’m sure all of you will recognise that sluggish feeling that follows not too soon after because we have overeaten and not given our bodies the right nutrients it needs to perform at its optimum. Try limiting the number of meals you consume from restaurants and take-aways. I know it can be hard when working, looking after children and maintaining an active lifestyle but making little changes can help. Try preparing food from home and taking it with you more often (perhaps even making numerous meals to last for a few days at the beginning of the week so you can grab and go), only having a takeout on the weekend as a treat and re-creating your favourite dishes at home where you can have complete oversight with what’s being put in your food. Check out our Recipes page for some ideas.

5. SUGARY TREATS

These can often be our go-to comfort foods, but have you ever noticed that you get that little buzz immediately after you have a sugary snack and then are faced with a big drop in your energy levels after? This is because our blood sugar levels are elevated so quickly in the beginning but then our body needs to work extra hard to stabilize and control any excessive glucose by releasing insulin, causing the highs and lows you feel as a result. It is best to try and go for snacks which are more natural and don’t have any added sugar. I find that having a small amount of dark chocolate, yoghurt-based products and simple home-made desserts can satisfy cravings during an anxious spell.

THINGS TO ADD

1. NATURAL TEAS

Natural teas are a better alternative to drinks saturated with caffeine and sugar. Incorporating herbal teas into my diet has had a comforting effect on my anxiety. When I was experiencing frequent panic attacks, the first thing I would reach for was always a cup of herbal tea. Apart from being warm which can help your muscles to relax, these teas are infused with an array of spices and herbs which can have a beneficial impact. Peppermint tea is a great option for those with anxiety due to its muscle relaxant properties. Chamomile can help promote calmness and aid a better sleep. Fennel tea is great for helping digestion which can sometimes be impacted by stress and anxiety. Try swapping your morning coffee for a herbal tea and see if you can feel the difference.

2. TURMERIC

Anyone that knows me, knows that I am obsessed with turmeric! It’s my favourite spice because of all its wonderful natural uses. Turmeric is bursting with anti-inflammatory and antioxidant properties. It’s great for reducing inflammation, boosting your immune system, easing joint pain and purifying your skin. You can also incorporate turmeric in a multitude of ways. You can add turmeric into an egg mixture when making an omelette, make turmeric milk and even make a facemask. My anxiety really impacted my immune system and I would become unwell very easily and frequently. I used to just rely on medication to help me feel better but I would often find it took a while for me to feel 100%. I started having turmeric milk more frequently and found that it not only helped me to recover more quickly but also aided me in not feeling so weak and lethargic as I used to.

3. FISH

Often referred to as ‘brain food’, fish is a great low-fat source of protein which is full of vitamin D and omega-3 fatty acids which play an important role in regulating and optimising our brain and eye function. Try and incorporate fish into your meals 2-3 times a week and if you are vegetarian/vegan perhaps try some omega – 3 supplements and see if you feel the difference.

4. SEEDS & NUTS

Start by adding Brazil nuts and almonds into your day. Almonds are a great source of healthy fats and also contain zinc (an important mineral for boosting our mood), Vitamin E and lots of antioxidants. Brazil nuts are rich in selenium which attribute to the proper functioning of your immune system which can be significantly weakened when we are enduring high levels of stress and anxiety. You can add them into a yoghurt bowl, a smoothie or simply keep them in a small bag to dig into whilst out.

5. FRUIT & VEGGIES

It goes without saying that fruit and vegetables are an essential component of your diet. They are a natural source of important nutrients such as potassium, protein, fibre, vitamin D and magnesium. All this helps our body to build up its immune system, to have energy for our day and to improve our mental health. They may seem simple and even unappealing at times but by simply adding some bananas to your cereal or porridge, making a juice in the morning or even a soup will go a long in way in helping you to feel good both physically and mentally.