Perhaps you have experienced anxiety your whole life. It may just feel like “the way it is” for you.

Or maybe you’ve experienced a rapid rise in anxiety at a certain point in your life.

Whether your anxiety is new to you or something you have dealt with for decades, what you may not know is that nutrition may be playing a role.

The reality is anxiety could come from imbalances or poor function in the brain which can be caused or exacerbated by nutrition.

There is also a clear link between inflammation and anxiety.

Many studies show that people experiencing negative mental health symptoms have a lot of inflammation in their bodies. But why?

To really understand the link, we need to take a few steps back and understand what inflammation really is.

Inflammation is the body’s immune response to a given substance or irritant. It serves a purpose, meaning that it helps the body spring into action to “fight” a threat and help us stay well.

The problem arises when inflammation goes on long term. When inflammation doesn’t subside over weeks, months, or years we often get sick, and we may even experience chronic diseases…including anxiety and poor brain function as a result.


The Food Link

Let’s start off by talking about foods that can create inflammation and affect anxiety.

When we are stressed, we tend to grab high sugar foods and carbohydrates as well as caffeine and alcohol. While all of these might feel like they provide short-term relief, in reality, these options increase cortisol levels. Unfortunately, cortisol is well known to INCREASE the occurrence of anxiety.  Such foods can also trigger chemical imbalances via inducing inflammation.

So…what options are more supportive of brain health?

🐟 Foods high such as fish, or chia, flaxseed and hemp seeds provide omega-3 fatty acids which help regulate inflammation.
🥚Chicken, eggs, turkey, and nutritional yeast support Vitamin B levels crucial to brain health.
🥕Vegetables such as sweet potatoes, broccoli, spinach, asparagus, and carrots provide vitamins A, C and E which are powerful antioxidants that support the brain.
🥣Foods such as whole grains, beans and even fermented foods like sauerkraut build the gut microbiome and support serotonin and other neurochemical production.

All of these foods provide the “building blocks” the brain needs for optimal functioning. By reaching for healthier food options, you’ll be supporting your mental health and wellness.

That being said, it’s important to understand that certain foods promote inflammation in the body.

Three big ones are white flour, sugar, gluten, and low quality oils (such as canola and vegetable). Processed meats also cause inflammation in the body, and for some people, dairy is also inflammatory. By limiting these foods and including more leafy greens such as spinach and kale, almonds and walnuts, olive oil, and fruits such as strawberries, cherries and blueberries, we reduce the amount of inflammation in the body…which in turn can lower anxiety-related symptoms.

Aspartame, high fructose corn syrup, Red #40, Yellow #5….You might be surprised to know that these are just a few of the many food additives that can actually increase or mimic anxiety symptoms in the body. These additives disrupt nervous system function and can exacerbate anxiety, irritability, and inability to focus. One reason this occurs is because food colorings, preservatives and other additives can be excitotoxins, which can increase anxiety and other symptoms through their negative impact on brain function.

Try keeping a simple log of your food and your mood. Over a period of weeks, you’ll begin to make connections between what you eat and how you are feeling. Many of our clients are surprised by the results. Give it a try and let us know what you find.

Lab Testing

Lab work is a crucial first step to better understanding your body’s unique needs. At A Balanced Table, we use lab work to support patients who are experiencing anxiety.

We may test in order to:

• Check for blood sugar imbalances which can mimic the symptoms or exacerbate anxiety
• Discover candida overgrowth that may be inhibiting the effective function of neurotransmitters
• Look at hormonal fluctuations that can impact cognition, and help you make appropriate lifestyle changes for healing
• Examine the possibility of autoimmunity to the tissues and structures in the brain
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We use lab testing to see what is going on with each client’s hormones and inflammation levels, so we can create a customized protocol to address the problems. When all of these foundational systems are balanced, our clients see tremendous improvements in mood.​​​​​​​​

Sleep

Getting enough sleep is a big part of managing anxiety and maintaining overall mental well-being.
When you’re sleep-deprived, it can intensify feelings of anxiousness, making it difficult to cope with daily stressors. Lack of sleep can increase the activity in the amygdala, the part of the brain responsible for processing emotions. As a result, we experience heightened anxiety levels.

On the other hand, prioritizing sleep and establishing a healthy sleep routine can significantly reduce anxiety symptoms. When you get enough restorative sleep, it allows your body and mind to recharge, lowering stress levels and promoting a sense of well-being and calm.

Here are a few tips to improve sleep and manage anxiety:

1️⃣ Set a consistent sleep schedule: Going to bed and waking up at approximately the same time every day helps regulate your body’s internal clock, promoting better sleep quality.

2️⃣ Create a relaxing bedtime routine: Engage in calming activities such as reading, taking a warm bath, or practicing relaxation techniques to signal to your body that it’s time to unwind. Put away electronic devices at least an hour before bed.

3️⃣ Regular exercise: Engaging in regular physical activity during the day can promote better sleep at night.

Prioritize your rest and discover how it positively impacts your mental well-being.

More on Exercise

Brain-Derived Neurotrophic Factor (or BNDF) is a protein in the human brain that impacts our mental health. When present in optimal amounts, BNDF protects our brains and promotes healthy neuron function.

However, when we are stressed, our hormone levels cause a decrease in BNDF which negatively impacts our memory, learning, and even our higher-order thinking skills. There are links between low levels of BNDF and all sorts of mental disorders, including anxiety.

The good news is we can increase the amount of BNDF in your body naturally by following many of the guidelines already mentioned:

-Avoid processed foods and sugar
-Choose healthy proteins as well as foods like blueberries, grapes, olive oil and eggs
-Get moving…especially outside

Exercise is by far the most effective way at supporting the production of BDNF.

I’m a Wanderer…

The longest nerve in the body, the vagus nerve influences many systems and organs and plays a major role in both sensing stress and creating its symptoms. Vagus nerve activation, when done intentionally, has been shown to reduce acute stress responses, and even to help reduce anxiety and improve mood.

One of the best ways to stimulate your vagus nerve is with relaxation breathing exercises that elongate the exhale.

Try 4-7-8 breathing.
➡ Inhale for a count four
➡Hold for a count of seven
➡Exhale for count of eight

Repeat four times. This is a great way to improve heart rate variability and blood pressure as well as to control anxiety and stress.

Cold plunging is another newly popular way to stimulate the vagus nerve. Early research shows that it also improves heart rate variability while engaging that calming parasympathetic nervous state.

Personally, I would rather do some breathing exercises than plunge myself into a freezing cold pool. 🥶 What about you?

Client Success Story

One of our clients had been experiencing regular panic attacks for several years. When she started working with us, she was anxious, upset, and was having trouble functioning.

After doing preliminary lab testing, we worked with her to develop an individualized nutrition protocol that investigated and addressed all of the tips we’ve discussed throughout this article.

Within 3 months of beginning her protocol, she experienced a dramatic change in her mental wellness.

🙌No more racing thoughts
🙌 No more panic attacks
🙌And her anxiety never returned.

She even told us she was a better mom because of our work together.

If anxiety is a part of your life, it doesn’t have to be that way. Reach out and let’s discover the keys to restoring your mental Zen.