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Eating right can control or manage anxiety


Eating right can control or manage anxiety

(First of a three part series)

By Amy Eller

Our world is in a state of upheaval. Right now, for many of us, worry and fear are constant and overwhelming. What we eat can help us manage anxiety.

Drink water. Dehydration is a leading cause of anxiety.

Read packaged foods labels, Monosodium Glutamate (MSG) can increase anxiety.  MSG lurks in chips, cold cuts, dressings and frozen dinners. And know, Natural Flavoring is often MSG in disguise.

Condiments like salad dressing, BBQ sauce, hot sauce and ketchup contain high-fructose corn syrup. HFCS is sweeter than sugar causing anxiety-inducing spikes and dips in your blood sugar, cravings and weight gain.

Non-dairy creamers are loaded with partially hydrogenated oils—the trans fats, in fries, cookies, doughnuts, and mozzarella sticks. Trans fats impair blood flow to the brain. Hello anxiety.

Too much coffee can increase your heart rate, some experts believe that could trigger an anxiety attack but caffeine in small amounts can reduce stress and improve mood. Look out for hidden caffeine in headache and cough medicines, decongestants, asthma medications and weight-loss supplements.

Anxiety can kill your appetite. Skipping meals causes a plunge in blood sugar, making us more irritable, light-headed, confused and weak.

Low magnesium causes anxiety and anxiety causes magnesium depletion. Leafy Greens have high magnesium content, as do seaweed and kelp. Tryptophan in ripe bananas increases magnesium, and bananas contain B vitamins needed for methylation, the body’s process that regulates mood. Know that meats, especially organ meats, are best sources of B vitamins. Vegans and vegetarians must be mindful of getting enough Bs and, if you have the MTHFR gene mutation, consult your doctor about methylation and absorption of B vitamins.

Chronic anxiety sufferers have low zinc levels. Eat Oysters! Almonds and whole grains are great sources of zinc and iron. Always soak nuts, grains and legumes to remove phytic acid, an anti-nutrient that binds to zinc, blocking absorption. 


Remember; always consult with your doctor before making any changes or additions to your regime and write to me at so I can answer your questions.