Anxiety disorders are among the most common mental health conditions in Australia. According to the Australian Bureau of Statistics (ABS), around 14% of Australians aged 16 to 85 experience an anxiety disorder in any given year. Women and young people are disproportionately affected, particularly generation Z. According to the American Psychological Association’s 2021 Stress in America survey, nearly half (46%) of Gen Z adults (ages 18-24) reported that they had been diagnosed with an anxiety disorder. This represents a significant increase compared to previous generations.
Although the reasons for this is multi-faceted, there is fortunately a lot of research coming out over the last few years which points to a number of things that can influence our mental health. The most prominent of these being is how gut health can impact your mood, particularly anxiety and depression. Research shows that by improving your gut health you can reduce anxiety levels.
In the realm of mental health, exploring both dietary adjustments and natural supplements can offer valuable tools in managing anxiety. Alongside dietary changes such as incorporating probiotic-rich foods and eliminating gluten, certain natural supplements have shown promise in alleviating anxiety symptoms. Here’s a holistic approach that combines these strategies to promote mental well-being:
Anxiety and Gut Health
Anxiety and gut health are intricately linked through a communication network known as the gut-brain axis. This axis involves bidirectional signaling pathways between the gastrointestinal tract and the central nervous system, influencing both physical and mental health.
One significant aspect of this relationship is the influence of gut microbiota, the diverse community of microorganisms residing in the intestines. These microbes play a crucial role in producing neurotransmitters such as serotonin and dopamine, which is vital for regulating mood. Imbalances in gut microbiota, known as dysbiosis, have been associated with conditions like anxiety and depression. Changes in microbiota composition can affect neurotransmitter production, potentially contributing to mood disorders.
Understanding the relationship between anxiety and gut health underscores the importance of a holistic approach to well-being. Strategies that promote both mental health and digestive health include dietary modifications, stress management techniques, probiotics or other gut-supporting supplements, and psychological interventions. By addressing both aspects simultaneously, individuals can potentially improve their overall health and quality of life.
Firstly, it is important to get the basics right to improve gut health first to get to the root cause. There is no sense throwing a bunch of supplements at your anxiety without making any fundamental changes to your diet to improve your gut health. Removing inflammatory foods such as sugar, simple carbohydrates, cheap vegetable oils and gluten is important and replacing them with a wide range of fruits, vegetables, herbs and spices, probiotic rich foods, high quality meat and eggs.
Beat Anxiety with Fermented Probiotic-Rich Foods
Fermented foods containing probiotics contribute to gut health, influencing the gut-brain axis and potentially reducing anxiety symptoms. Probiotics help maintain a healthy balance of gut microbiota, which can positively impact mood regulation.
- Yogurt: Opt for plain, live culture yogurt.
- Kefir: A fermented milk drink rich in probiotics.
- Sauerkraut: Fermented cabbage providing probiotics and fiber.
- Kimchi: Korean fermented vegetables.
- Kombucha: Fermented tea with probiotic benefits.
Including these foods in your diet supports gut health, potentially easing anxiety over time.
Removing Gluten from the Diet to Reduce Chronic Inflammation
Poor gut health is often related to intestinal permeability and trouble digesting the gluten protein found in wheat, barely, rye and their derivatives. For individuals sensitive to gluten, eliminating it may reduce chronic inflammation, irritation of the digestive tract and improve overall well-being. Some studies suggest that reducing inflammation through dietary changes, including the removal of gluten, may support better mental health outcomes, potentially alleviating symptoms of anxiety.
In sensitive individuals, consuming gluten can lead to digestive discomfort, fatigue, and inflammation throughout the body, including the brain. Research suggests that inflammation may play a role in the development or exacerbation of anxiety symptoms in some people.
By opting for gluten-free alternatives, individuals can potentially improve their overall well-being and manage anxiety symptoms more effectively. Here are some gluten-free options that can be incorporated into a balanced diet:
Gluten-Free Options
- Quinoa: Protein and fiber-rich gluten-free grain.
- Rice: Brown, white, or wild varieties.
- Corn: Cornmeal, polenta, and tortillas.
- Gluten-free oats: Ensure they are labeled to avoid cross-contamination.
- Legumes: Beans, lentils, and chickpeas are gluten-free and fiber-rich.
10 Natural and Proven Supplements for Anxiety
In addition to dietary adjustments, natural supplements have gained attention for their potential to alleviate anxiety symptoms. These supplements should be used cautiously and ideally under the guidance of a healthcare provider.
There are several natural supplements that are commonly used to help with anxiety. It’s important to note that while these supplements may offer relief for some people, their effectiveness can vary, and it’s advisable to consult with a healthcare professional before starting any new supplement regimen.
Here are some natural supplements that are often recommended:
- Ashwagandha: An adaptogenic herb that helps the body cope with stress. It has been shown in studies to reduce symptoms of anxiety.
- L-theanine: Found in green tea, L-theanine promotes relaxation without causing drowsiness. It can help reduce anxiety and improve focus.
- Valerian Root: Often used as a sleep aid, valerian root can also help with anxiety by promoting relaxation.
- CBD (Cannabidiol): Derived from hemp plants, CBD has gained popularity for its potential calming effects. It interacts with the body’s endocannabinoid system, which regulates mood and stress response.
- Magnesium: This mineral plays a crucial role in relaxation and stress reduction. Many people are deficient in magnesium, and supplementation can help alleviate anxiety symptoms.
- Omega-3 fatty acids: Found in fish oil and flaxseed oil, omega-3s have anti-inflammatory properties that may help reduce anxiety symptoms.
- Passionflower: This herb has traditionally been used to treat anxiety and insomnia. It may increase levels of GABA, a neurotransmitter that promotes relaxation.
- Rhodiola Rosea: Another adaptogenic herb that can help the body adapt to stress and reduce anxiety symptoms. It also can enhance mental clarity and energy.
- 5-HTP (5-Hydroxytryptophan): A precursor to serotonin, 5-HTP may help improve mood and reduce anxiety in some individuals.
- Probiotics: There is emerging research suggesting a connection between gut health and mental health. Probiotics may help reduce anxiety by supporting a healthy gut microbiome.
When considering supplements for anxiety, it’s important to start with a low dose and monitor how your body responds. Some supplements may interact with medications or have side effects, so it’s crucial to discuss with your healthcare provider, especially if you have any underlying health conditions or are pregnant/nursing.
Conclusion
Combining dietary adjustments with natural supplements offers a multifaceted approach to managing anxiety. While these strategies can be beneficial, individual responses may vary, and it’s important to consult with a healthcare provider before starting any new supplement regimen, especially if you have pre-existing health conditions or are taking medications.
By integrating probiotic-rich foods, eliminating gluten where appropriate, and exploring natural supplements, individuals can proactively support their mental health and work towards a more balanced and resilient well-being. Taking proactive steps towards holistic health can lead to improved overall quality of life and better management of anxiety symptoms.