Anxiety is unfortunately one of the most common mental health concerns for both children and adults.

However, when it comes to children, a diagnosis is often overlooked or misinterpreted. For example, no one questions a quiet, well-behaved child who may be experiencing anxiety, while a child who acts out or becomes disruptive might be labeled with ADD or simply as the ‘bad kid’.

Unfortunately, if untreated, anxiety can lead to more significant issues down the road. As children grow into teens and eventually adults, untreated anxiety can evolve into depression, relationship struggles, career challenges, substance abuse, and more.

So, what exactly is anxiety?

We all experience anxiety—it’s a natural emotion that surfaces from time to time in response to stress. However, anxiety disorders are a different story.

Anxiety disorders are a group of mental health conditions that can be severely distressing and hinder day-to-day life. These disorders include panic attacks, social anxiety, phobias, and generalized anxiety, where individuals experience excessive, unrealistic worry and tension with little or no apparent reason.

While the Mayo Clinic mentions that there is no definitive cure for anxiety, there are numerous strategies to manage and significantly improve one’s quality of life, even in the face of mental health challenges.

My intention for this blog post is to not only remind myself of the importance of nutrition and lifestyle in mental health but also to share insights on how making healthy choices can help reduce or manage anxiety—for both ourselves and our loved ones.

Lifestyle Habits to Support Mental Health

Let’s start with some lifestyle habits that can contribute to better mental and overall health:

1. Stay Hydrated: Drinking water throughout the day is essential for staying hydrated and preventing headaches, mood swings, and difficulty focusing—common symptoms of even mild dehydration.

2. Avoid Caffeine: Caffeine can trigger feelings of anxiety and nervousness, as well as interfere with your sleep. Reducing or eliminating caffeinated foods, drinks, and supplements can support a calmer, more balanced mood.

3. Eat Regularly: Skipping meals can lead to fluctuating blood sugar levels, which may contribute to irritability and difficulty concentrating. Try to eat regular meals and snacks to maintain stable energy levels and improve overall functioning.

4. Protein at Breakfast: Start your day with a balanced breakfast that includes protein. Aim for 10-20 grams of protein to help maintain steady energy levels and a positive mood. This can also prevent cravings and unhealthy eating later in the day.

5. Prioritise Quality Sleep: Good quality sleep is crucial for mental health. Aim to develop healthy sleep habits to ensure you get sufficient rest each night. Sleep is essential for emotional regulation and cognitive function.

6. Exercise Regularly: Incorporating regular physical activity into your routine—whether it’s a brisk walk, stretching, or a short workout—helps to reduce stress and improve overall mood.

7. Reduce Stress: Identify and practice stress-reducing techniques that work for you. These could include deep breathing, yoga, journaling, or using essential oils. Whatever helps you relax, make it part of your daily routine.

8. Daily Self-Care: Self-care is often overlooked but is a vital part of maintaining mental health. Taking time for yourself, whether it’s reading a book, spending time with loved ones, or taking a relaxing bath, can help reduce stress and recharge your mental batteries.

9. Support Gut Health: New research suggests that the health of your gut can significantly influence your mental health, including feelings of anxiety. Incorporating fermented foods, probiotics, or all-natural products into your diet can support gut health and overall well-being.

10. Pay Attention to Food Sensitivities: Certain foods or additives can contribute to anxiety-like symptoms, such as irritability or mood swings. Be mindful of how different foods affect your body and consider avoiding known triggers.

11. Eat Whole Foods: Aim to consume balanced, nutritious meals made from whole foods, such as fruits, vegetables, whole grains, and lean proteins. Minimize your intake of processed foods, fast food, and eating out, as these can have a negative impact on both physical and mental health.

Nutrients That Support Brain Health and Reduce Anxiety

When it comes to supporting mental health through nutrition, there are several key nutrients that can help reduce anxiety and promote brain health. The best part? We have control over what we eat, and for the most part, we can guide our children’s eating habits too.

Here are some top nutrients and foods that support mental well-being:

• Magnesium: Magnesium acts as a natural tranquilizer, helping to relieve anxiety, tension, nervousness, and even muscular spasms.

Foods rich in magnesium: spinach, kale, almonds, brazil nuts, flax seeds, pumpkin seeds, avocado, bananas, dark chocolate, lentils, chickpeas, black beans.

• Omega-3 Fatty Acids: Essential for brain development and proper brain function, omega-3s also help prevent depression.

Foods rich in omega-3s: salmon, chia seeds, hemp seeds, walnuts, flax seeds.

• B Vitamins: B vitamins are essential for brain function and maintaining a healthy nervous system. A deficiency in B vitamins is associated with anxiety and depression.

Foods rich in B vitamins: whole grains, beans, legumes, fish, eggs, chicken, green leafy vegetables.

• Vitamin C: Vital for adrenal and brain function, vitamin C is known for its ability to reduce anxiety.

Foods rich in Vitamin C: guava, red pepper, kiwi, black currant, strawberries, broccoli, kale, parsley, peas, pineapple.

• L-Glutamine: This amino acid helps reduce anxiety by supporting the production of GABA, a neurotransmitter known for its calming effects.

Foods rich in L-glutamine: meat, poultry, fish, beets, lentils, peas, cabbage, eggs, spinach.

• Tryptophan: Tryptophan is a precursor to serotonin, the neurotransmitter responsible for regulating mood and sleep. Low levels of tryptophan can contribute to generalized anxiety and panic attacks.

Foods rich in tryptophan: turkey, oats, dried dates, red meat, eggs, fish, sesame seeds, chickpeas, almonds, sunflower seeds, pumpkin seeds, buckwheat.

Final Thoughts

Anxiety can feel overwhelming, but it doesn’t have to take control of your life. By incorporating healthy lifestyle habits and focusing on a balanced diet rich in anxiety-reducing nutrients, we can better manage our mental health and promote overall well-being.

The key is consistency—by making small changes and prioritizing self-care, you can make a big difference in how you feel every day. And remember, it’s always okay to reach out for help if anxiety becomes too much to handle alone.

By focusing on the basics—good nutrition, exercise, hydration, and self-care—we can support not only our physical health but our mental health too.

So let’s make these habits a priority, for ourselves and for our loved ones, and work toward a calmer, more balanced life.