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Understanding Anxiety: A Personal Journey Through Nutrition and Life Style Changes

Updated: May 12, 2023

Plater of various foods, cleaner the food, the clearer the picture
Tomato's, cucumbers, and potato chips

Disclaimer: This article is intended to provide general knowledge and personal insights about anxiety and the role of nutrition and lifestyle changes. It does not constitute medical advice. The content is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article. If you think you may have a medical emergency, call your doctor or emergency services immediately.

What is Anxiety?

Anxiety is a normal, often healthy emotion characterized by feelings of tension, worried thoughts, and physical changes such as increased blood pressure. However, when a person regularly experiences disproportionate levels of anxiety, it can become a medical disorder.

Growing up, I assumed that my feelings of anxiety were common. As an introverted and somewhat awkward kid who spent days indoors playing video games and consuming vast amounts of pizza, McDonald's, and energy drinks, I thought my anxieties were just part of the package. But as I've matured and reflected on my life, I've come to understand that my relationship with anxiety has been more hindrance than help.

The Impact of Anxiety

Anxiety has been a devastating force in my life. It has cost me more opportunities than I can count. Despite being a natural introvert who loves solitude, the signs were clear that I needed to confront my anxiety.

One instance that stood out involved a crowded bus. I pulled the cord to stop but missed my stop by two blocks. Instead of waiting for the next stop, I got off the bus and walked in an unfamiliar direction. The rush of anxiety was overwhelming.

The Role of Nutrition in Mental Health and the Gut-Brain Axis

As I began working out and seeing changes in my body, I started to notice the crucial role nutrition plays in mental health. The gut-brain axis, the bidirectional communication between the gut and the brain, is heavily influenced by our diet.

The food we consume can affect our mood, emotions, and even thought processes.

The Fast, Trick, Fill Phenomenon

In today's world, we're used to getting food delivered to our doorstep. Fast food and convenience have replaced wholesome, nutrient-dense meals, leading to a diet that is often poor in the essential nutrients our bodies and minds need to function optimally.

Our food industry tricks us into consuming more carbohydrates and sugars. They're cheap to produce and found in abundance in places like convenience stores and fast food chains. But while they may fill our stomachs, they don't nourish our bodies.

Switching from soda to water was a game-changer for me. Despite the initial struggle, it was a significant step towards better nutrition and improved mental health.

Key Nutrients for Mental Health

Nutrients like omega-3 fatty acids, B-vitamins, magnesium, and probiotics play essential roles in maintaining brain health and promoting positive mental health. Eating a balanced diet rich in these nutrients can help regulate brain chemistry and support the gut-brain axis, potentially alleviating anxiety symptoms.

At the same time, reducing intake of sugar, caffeine, alcohol, and processed foods can help manage anxiety symptoms. Staying hydrated and engaging in regular physical activity are also crucial for mental health.


Anxiety can be a debilitating condition, but by making mindful choices about our nutrition and lifestyle, we can exert some control over it. The journey isn't easy—it requires commitment, patience, and self-compassion. But every step towards a healthier body and mind is a step away from the grips of anxiety.

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