Mental Health Awareness Month: How Food Can Impact Anxiety

Millions are impacted by mental illnesses everyday, and the month of May is a time to raise awareness and reduce the stigma.

According to the National Alliance on Mental Health, one in five U.S. adults experience mental illnesses each year, and less than half of them receive treatment.

Anxiety is a common mental illness with over 40 million adults in the U.S. living with an anxiety disorder (National Alliance on Mental Health). There are numerous self-help strategies can aid anxiety symptoms, including diet. Did you know that foods can affect our anxiety? What we eat or don’t eat can make an impact on how we feel.

If you are struggling with anxiety, making some changes in your diet could help with symptoms.

Consume these foods:

  • Complex carbohydrates are thought to increase the amount of serotonin in your brain, this giving a calming effect.
    • Whole grain foods
  • Foods rich in zinc are thought to lower your anxiety level.
    • Oysters, cashews, liver, beef, and egg yolk
  • Vitamin B foods have been linked to reducing stress.
    • Lean proteins: chicken, fish, turkey and eggs
    • Fortified cereals
  • Drinks containing L-theanine have calming properties. Try sipping green tea to calm you when you feel anxious. 
  • Consuming omega-3 rich foods along with supplemental fish oil may reduce anxiety.
    • Fish: salmon, tuna and sardines
    • Nuts and seeds: almonds, walnuts, flax seeds and chia seeds
    • Avocados
  • Fruits containing antioxidants and vitamin C can reduce your anxiety levels.
    • Blueberries are packed with antioxidants and vitamin C.
  • Magnesium rich foods are excellent way to help with anxiety
    • Leafy greens: spinach and swiss chard
    • Fruits: bananas and avocados
    • Vegetables: broccoli and spinach
    • Nuts and seeds: almond, cashews, flax seeds, pumpkin seeds and chia seeds
    • Dark chocolate

Avoid these foods:

  • Refined sugar
  • Caffeine
  • Trans fats and saturated fats
    • Fried foods
    • Red meat
    • Full- fat dairy
    • Butter and baked goods
  • Processed foods
    • Chips, cookies, frozen foods and ready-made meals
  • Food additives

Whether you’re experiencing a life change, feeling stressed, anxious or depressed, Lyra is here to support you with a team of coaches and therapists. You and your eligible dependents and household members can access 10 coaching or therapy sessions per person, per year, at no cost to you.

It’s not just one-on-one sessions with a provider, but you have access to a variety of mental wellness resources, exercises to shape and practice resiliency, and consultations on work-life topics like legal needs, identity theft, finances and dependent care.

You can visit commonspirit.lyrahealth.com for more information about benefits and eligibility.

Debra Staton, Arkansas Health Network, CHI Wellness Coordinator