Anxiety is something I have struggled with for many, many years. It is more manageable than it used to be but I still have periods of time where I am run down and my anxiety feels like it's calling the shots. Although getting more sleep, reducing my work load, and spending more time with my family are a massive help, I have found nutrition to be the main pillar in supporting my mental health.
What are the primary nutrition hacks I keep in my tool belt?
- Blood sugar balance: this is crucial. If you are constantly on the blood sugar roller coaster, your anxiety will be further exacerbated.
- Prioritize protein: get about 25-40 grams of protein at every meal to maintain blood sugar balance, stay full, and ensure proper tissue recovery. When you are stressed your need for protein is even greater as stress leads to tissue breakdown.
- Never eat carbs naked: always pair your carbohydrates with protein, fat, and or fiber to keep blood sugar stable. Aim to limit most of your intake to the end of the day as it will help you sleep better at night.
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Ensure adequate fat intake: this will keep you full and support your blood sugar. Fat is crucial for mood regulation as the majority of your brain and cell membranes are composed of fat. You also need fat for proper adrenal function and cortisol production.
- Omega-3 fatty acids are key! The best form is from ocean sourced fatty fish. Aim to consume a few times a week to keep your mental health strong and inflammation at bay.
- Fiber: fill up on those non-starchy vegetables like broccoli, leafy greens, and brussel sprouts. They will keep you full and give you a rich supply of antioxidants, to combat the inflammatory side effects of stress.
- Vitamin C: you require a much greater intake of vitamin C to support your adrenal glands. Consume from citrus fruits, kiwi, tomatoes, and bell peppers.
- Magnesium: this mineral is crucial for keeping your brain regulated and calm. Good sources are dark chocolate, avocado, nuts, and leafy greens. Or you can take our SWW Restore® at night to ensure adequate intake.
- Water: stay hydrated! Dehydration triggers a stress response in the body, so ensuring you get in 2-3L of water a day will make you feel so much better.
- Limit caffeine and alcohol: this one is tough. We all often drink more coffee and reach for the tequila bottle or a glass of wine to help with anxiety but the truth is this only makes it worse.
Anxiety can feel all consuming and oftentimes when it's at its highest, it can feel hard to make decisions. Just start with good quality nutrition. Nourish yourself with the SWW trifecta of protein, fat, and fiber and include some of the good stuff we listed above. We are all in this together, and boy do I get what you’re going through. You got this.
