anti-anxiety nutrition

Eat these foods to support brain function and emotional health

• ​Foods rich in B Vitamins. These nutrients are needed to produce serotonin, the main neurotransmitter that regulates mood and sleep. Too little serotonin is associated with depression. Sources: Eggs, Avocado, Black Beans, Wild Caught Salmon, Tuna, Spinach, and Bananas.
• Omega-3s. These fats are anti-inflammatory and support brain health and mood. Sources: Wild salmon, Oysters, Anchovies, Chia Seeds, Fish Oil.
• Prebiotics: Foods that feed the good microbes in our gut. Sources: Onions, Asparagus, Artichokes, Garlic, Bananas, Oats.
• Probiotics: Live bacteria and yeasts that replenish the good bacteria in our gut that is needed to digest food and absorb nutrients. Sources: Fermented foods such as Yogurt, Sauerkraut, Kefir, Kimchi or other fermented vegetables.
• Magnesium: Often deficient in western diets, magnesium helps to balance blood sugar, stabilize cortisol and increase GABA levels. Foods rich in magnesium include Almonds, Spinach, Black Beans and Avocados. Supplement: magnesium glycinate, or topical magnesium oils, creams or lotions. Magnesium is well absorbed through the skin.

What NOT to Eat:

• Added sugar - Look for sources of hidden sugar - ketchup, yogurt, dried fruit, granola bars - foods that look “healthy” but aren’t.
• Processed foods - especially those with artificial colors & flavorings and excitotoxins such as aspartame and monosodium glutamate (MSG).
• Excessive Caffeine - Like sugar, caffeine stimulates the nervous system.
• Inflammatory foods - poor nutrition leads to poor gut health. If your body doesn't absorb enough protein, vitamins, and minerals to build the neurotransmitters due to poor gut health, a neurotransmitter imbalance can develop.