How proper nutrition may offer benefits for one’s mental heath

Anxiety disorders are the most common mental illness in the United States. Mental health is a complex and multifaceted aspect of well-being, impacted by genetics, biology, environment and individual factors. Emerging research provides evidence that food and nutrition play a significant role in anxiety.

Anxiety can impact all areas of life including work performance, personal relationships and everyday functioning. More than 40 million Americans are affected by anxiety disorders, which is about 19 percent of the population. Nearly half of young adults ages 18 to 24 report symptoms of anxiety or depression. Women are more than twice as likely compared to men to have an anxiety disorder. While anxiety is treatable, the majority of affected people, unfortunately, do not seek out treatment.

While mental health counseling, such as psychotherapy, and medications are standard treatment for anxiety, it appears that lifestyle factors including diet may play a role in anxiety. Findings of a rodent study published last month in “BMC Biological Research” linked high-fat diets with both obesity and anxiety. It appeared that obesity induced from a high-fat diet affected the gut microbiome and serotonin in the brain resulting in anxiety behaviors. Researchers explain that a high-fat diet can reduce the diversity of the gut microbiome and that an imbalance of gut microbes can lead to intestinal permeability, inflammation and problems with serotonin signaling. While this study is limited in that it was conducted on male rats, scientists believe that these results provide an important mechanistic explanation that can potentially apply to humans.

A human nutrition study published earlier this year in “Nutrients” found a positive relationship between the Mediterranean diet and mental health in people 60 years and older. This dietary pattern features vegetables, fruit, nuts, beans and whole grains as well as some fish, dairy and lean protein while minimizing sugar-sweetened beverages, red meat and ultra-processed foods. The results showed a relationship between following a Mediterranean diet and reduced symptoms of stress and anxiety.

While a healthy diet is not a recommended substitute for necessary mental health services and prescribed medications, evidence suggests that eating well may help prevent or reduce symptoms of anxiety while also promoting a healthier body. Here are some everyday nutrition tips that may aid with anxiety:

Choose foods rich in magnesium and zinc such as leafy green vegetables, beans, nuts, seeds and whole grains as well as oysters and whole eggs to help increase feelings of calmness.

Include foods high in antioxidants. Opt for colorful fruit and vegetables like blueberries, papaya, mango, cherries, tomatoes, citrus, spinach and beets. Other good choices include cacao, green tea and avocado.

Choose low-fat cooking methods such as steaming, grilling and baking instead of pan-frying and deep-frying.

Select foods that are good sources of beneficial fats like fish, olive oil, nuts, seeds and avocado, while controlling portion sizes.

Opt for low-sugar and no-sugar beverages like water, flavored water, unsweetened tea and low-fat milk or plant-based milk alternatives. Watch out for drinks that are loaded with sugar and fat including specialty coffee drinks, boba milk teas, sweetened yogurt drinks and smoothies.

LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at RD@halfacup.com.