Disclaimer: when it comes to chronic stress, anxiety or any other mental health issue, remember to always work with a multi-disciplinary team to get the best possible treatment and results. 

Though nutrition can help soothe or alleviate certain symptoms, it often doesn't address the root cause.Make sure to work with health care practitioners who's values align with yours. 

5 ways you can relieve anxiety symptoms with nutrition:

1. Reduce your caffeine intake

   Though it can give us the illusion of energy, caffeine is a stimulant that can also trigger or exacerbate anxiety for many. Try reducing caffeine intake and replacing it with a snack for some energy.
   

2. Tune into mindfulness during meals/snacks

   Mindful eating helps you stay grounded and feel less anxious. Pay attention to the appearance, texture, taste and smell of each bite of your meal.
   

3. Incorporate more high omega-3 foods in your diet

   Such as fatty fish (salmon, mackerel, sardines, etc.), nuts and seeds (such as chia and flax), plant oils and fortified foods (such as certain brands of eggs, yogurt, juices, milk, soy beverages, and infant formulas). Studies show high omega-3 foods can have positive effects on mood disorders.
   

4. Try warm drinks like tea for comfort.

   Try practicing mindfulness here too: how does the warmth of the tea feel? How does it smell and taste? You may also try accompanying this with some deep breathing exercises to help you relax. Green tea and chamomile seem to be particularly helpful.
   

5. Get enough Vitamin D

   Whether it's from the sun or from supplements, Vitamin D can help elevate low moods

Final thoughts

Though they don’t address the core issue of your anxiety, there are some foods and nutrition habits that can come soothe some of the symptoms and help you relax. It is not recommended to self-diagnose any psychological issues, and it is always best to reach out to a licensed professional for help. 

Have a wonderful day,

Maria Tanielian, RD/Dt.P

Registered Dietitian/Nutritionniste (OPDQ # 7223, CDBC #2815, SDA #949)

References you can check out:

1. Jee HJ, Lee SG, Bormate KJ, Jung YS. Effect of Caffeine Consumption on the Risk for Neurological and Psychiatric Disorders: Sex Differences in Human. Nutrients. 2020 Oct 9;12(10):3080. doi: 10.3390/nu12103080. PMID: 33050315; PMCID: PMC7601837.

2. Mancini E, Beglinger C, Drewe J, Zanchi D, Lang UE, Borgwardt S. Green tea effects on cognition, mood and human brain function: A systematic review. Phytomedicine. 2017 Oct 15;34:26-37. doi: 10.1016/j.phymed.2017.07.008. Epub 2017 Jul 27. PMID: 28899506.

3. Smith A. Effects of caffeine on human behavior. Food Chem Toxicol. 2002 Sep;40(9):1243-55. doi: 10.1016/s0278-6915(02)00096-0. PMID: 12204388.

4. Hsu T, Forestell CA. Mindfulness, depression, and emotional eating: The moderating role of nonjudging of inner experience. Appetite. 2021 May 1;160:105089. doi: 10.1016/j.appet.2020.105089. Epub 2020 Dec 26. PMID: 33373632.

5. Marek RJ, Ben-Porath DD, Federici A, Wisniewski L, Warren M. Targeting premeal anxiety in eating disordered clients and normal controls: a preliminary investigation into the use of mindful eating vs. distraction during food exposure. Int J Eat Disord. 2013 Sep;46(6):582-5. doi: 10.1002/eat.22152. Epub 2013 Jun 5. PMID: 23737387.

6. Kiecolt-Glaser JK, Belury MA, Andridge R, Malarkey WB, Glaser R. Omega-3 supplementation lowers inflammation and anxiety in medical students: a randomized controlled trial. Brain Behav Immun. 2011 Nov;25(8):1725-34. doi: 10.1016/j.bbi.2011.07.229. Epub 2011 Jul 19. PMID: 21784145; PMCID: PMC3191260.

7. Larrieu T, Layé S. Food for Mood: Relevance of Nutritional Omega-3 Fatty Acids for Depression and Anxiety. Front Physiol. 2018 Aug 6;9:1047. doi: 10.3389/fphys.2018.01047. PMID: 30127751; PMCID: PMC6087749.

8. Casseb GAS, Kaster MP, Rodrigues ALS. Potential Role of Vitamin D for the Management of Depression and Anxiety. CNS Drugs. 2019 Jul;33(7):619-637. doi: 10.1007/s40263-019-00640-4. PMID: 31093951.