I often see people who are struggling with anxiety and are taking medications to manage it. When they come to me, they either don’t like how they feel on the pharmaceuticals or they want to address the underlying cause and eventually get off the medications. Here’s a list of 13 foods that are used to address the common underlying dysfunctions that contribute to stress and anxiety disorders: I run trace mineral labs for my patients to see if this is a factor in their case. If it is, oysters are packed with zinc! This superfood of the sea is a great way to balance the proper trace mineral ratio and your stress levels. It’s also important to note that foods like grains and legumes contain phytic acid1, an anti-nutrient that can bind to zinc and block its absorption. Bonus: Oysters are also a good source of iron2. Low iron levels have been associated with anxiety and depression3 even without clinical anemia. Bacterial imbalances in the gut can alter brain chemistry, leading to anxiety. But probiotics, from fermented foods or supplements, can help repopulate your gut with friendly bacteria.* And kefir, an ancient fermented dairy drink, might just be the most powerful probiotic ever! Kefir also has fat-soluble vitamins A, D, and K2, all important for brain health. Low levels of dietary tryptophan4 have been associated with mood swings, anxiety, and depression in animal studies. Consuming a diet high in tryptophan5, especially from meat, has been shown to reduce anxiety disorders. Homocysteine levels and MTHFR mutations are two tests that I run to ensure optimal neurotransmitter metabolism and methylation. The stress-relieving powers of dark chocolate may be due to their high flavonoid content8. These antioxidants stimulate blood flow to the brain, which may improve cognition and mood. A one-cup serving provides almost 20% of the recommended daily allowance for folate. It also contains moderate amounts of potassium, which can lower blood pressure. Chronic stress can overstimulate the adrenals, leading to adrenal fatigue, a condition that can cause fatigue, irritability, and brain fog. In addition, stress hormones, like cortisol, can cause serotonin receptors to become less sensitive to activation. Adaptogens are a class of ancient healing herbs that support normal cortisol levels9 and enhances the bodies ability to manage stress.* Try ashwagandha, rhodiola, or holy basil to help support brain-adrenal function and calm your stress response.* Omega-rich foods like Alaskan salmon and grass-fed beef can help decrease inflammation and keep cortisol and adrenaline from spiking.
