While there are a variety of recommendations and protocols for what to take, eat and do to reduce anxiety one of the best, with over 360 scientific references to support it’s recommendations is the Life Extension’s Protocol on Anxiety and Anxiety Disorders. The following notes were taken from that protocol. https://www.lifeextension.com/protocols/emotional-health/anxiety )
See References, noted there in [ ] at the end of that article.
“Diet
The structure and function of the brain is determined in part by the availability of nutrients from our diet.[192] Dietary composition can affect a number of factors that influence brain function, including neurotransmitter synthesis and signaling, release of hormones by the gut, the composition of the gut microbiota, and gene expression patterns. Dietary factors also modulate adult nerve cell formation, neural plasticity, and brain immune function. All of these factors are related to mental health and thus anxiety.
A healthy diet, rich in plant-derived polyphenols and polyunsaturated fatty acids, along with vitamin supplements, may support healthy cognition, stress response, neuroinflammation, and mood.[192,195] Increased consumption of high-calorie and processed foods may increase the likelihood of anxiety disorders in childhood, adolescence, and adulthood, and animal studies have found repeated exposure to sugar-rich foods can provoke anxiety-related behavior.[196,197]
On the other hand, phytochemicals like polyphenols promote a healthy microbiome, which in turn can modulate neuroinflammation in depression and anxiety.[198] In numerous studies, people with diets high in fruits and vegetables, as well as specific subgroups of plant-based foods such as berries, citrus, and leafy greens, have been noted to have higher levels of optimism and self-efficacy (confidence in one’s ability to achieve goals) and lower levels of emotional distress, including depressive symptoms, compared to people with low fruit and vegetable intake…[199]
Healthy eating patterns have been associated with better mental health in adults.[200] In older adults, one study found a dietary pattern characterized by high consumption of saturated fats and sugars was associated with higher anxiety levels.[16] Adherence to a Mediterranean-type diet, which emphasizes fruits, vegetables, whole grains, olive oil, nuts and seeds, and legumes, was associated in one study with lower risk of anxiety disorders and better mood overall.
An analysis of the results of this study showed that fruits and vegetables were the dietary component most closely associated with reduced odds of depression, anxiety, and psychological distress.[201] An open trial in older subjects living independently in elder-care communities showed closer adherence to a six-month program of Mediterranean diet combined with exercise regimen reduced anxiety and depression and improved some aspects of cognitive function.[199]”
Click on this link from above for additional insights on specific nutrients and supplements that have been shown to help alleviate anxiety.
