What is the optimal diet for anxiety management?
Written by
Thomas Wilson
Reviewed by
Prof. William Dalton, Ph.D.The Mediterranean diet is the best method for treating anxiety-related issues for various reasons. Still, primarily it is an integrated food plan that targets numerous anxiety/metabolic pathways at once. I have seen many people adopt this pattern and improve their mental health. Their experiences attest to its efficacy in enhancing the health of the nervous system.
Extra virgin olive oil is rich in powerful polyphenols. These reduce inflammation in the brain within weeks. Use daily 3 to 4 tablespoons for cooking. My clients report clearer thinking and less stressful responses after continued use. The anti-inflammatory effects are well documented.
Fatty fish like salmon are an essential source of omega-3s (good fats). It protects the nerves and the pathways from the ravages of inflammation. The goal should be to eat two 6-oz servings EVERY WEEK! One client replaced her red meat portions with mackerel, and a great reduction in her current anxious feelings was observed. The EPA/DHA ratios found in fish have no equal.
Vegetable Diversity
- Feeds diverse gut bacteria through varied fiber types
- Reduces anxiety signals via vagus nerve communication
- Aim for six colorful servings daily
Whole Grains
- Stabilize blood sugar preventing cortisol spikes
- Provide tryptophan for serotonin production
- Include oats, quinoa and brown rice regularly
Herbs and Spices
- Turmeric reduces amygdala reactivity to stress
- Rosemary contains anti-inflammatory carnosic acid
- Use liberally for flavor and anxiety protection
Consistency, rather than perfection, is what counts. Begin with fish eaten twice a week and olive oil daily. Add colorful vegetables to all meals. These simple things will bring about real change. I recommend logging meals and moods to identify patterns.
Steer clear of pitfalls like skipping meals or going to extremes with food restrictions. The Mediterranean approach emphasizes flexibility and sustainability. Positively, to the extent possible, share meals with others. Sharing meals helps amplify the stress-relief benefits of the Mediterranean diet, partly because it fosters a greater sense of connection.
Read the full article: Anxiety and Diet: Science-Backed Foods and Strategies
