Stress, anxiety and diet | The Montreal Journal

Anxiety disorders are clearly increasing within the population, both among young people and adults. If psychotherapy and medication have proven their worth, could food also offer a therapeutic avenue? The point on the question.

When faced with stress, the body produces hormones such as adrenaline and cortisol. Adrenaline speeds up the heart rate and increases blood pressure, while cortisol increases blood glucose. The body also responds by pausing certain systems such as digestion.

When stress subsides, hormone levels return to normal. On the other hand, if it persists and becomes chronic, hormone levels remain high, which can affect eating behavior and lead to various health problems and weight gain.

Indeed, stress increases the body’s needs for energy and nutrients, which can lead to increased food intake and nutritional deficiencies. Additionally, high cortisol levels can cause food cravings (craving), especially for foods high in fat and sugar, which can lead to weight gain.

In the long term, high cortisol levels also promote the accumulation of fat in the abdomen, which is associated with insulin resistance and an increased risk of type 2 diabetes, cardiovascular disease and certain cancers.

Finally, chronic stress decreases levels of leptin, a hormone that promotes satiety, and increases levels of ghrelin, a hormone that stimulates appetite.

The interaction between stress and diet goes both ways. Studies observe a link between deficiencies in certain B vitamins, minerals (calcium and magnesium) and omega-3 fatty acids, and an increased risk of stress. Additionally, the results show that supplementation could help reduce stress.

So, stress has an influence on diet, but improving nutritional status also seems to have an effect on stress, in particular by helping to reduce it.

Anxious people and those living with chronic stress tend to seek refuge in food. Particularly sweet and high-fat foods which, by activating the pleasure centers in the brain, are comforting. However, this is not a long-term solution.

Caffeine and anxiety

Excessive caffeine consumption can cause unwanted side effects such as anxiety, irritability, insomnia, headaches, mild tremors, and increased heart rate.

Health Canada recommends that adults do not consume more than 400 mg of caffeine per day, the equivalent of approximately 2 to 3 cups of coffee or 8 cups of tea. As for pregnant or breastfeeding women, their consumption should not exceed 300 mg of caffeine per day, the equivalent of approximately 2 cups of coffee or 6 cups of tea. This amount may be lower in some people depending on metabolism variability and individual sensitivity to caffeine.

In general, caffeine does not cause problems in healthy people when consumed in moderation. People who are sensitive to caffeine can opt for drinks that do not contain it, such as herbal teas.

Irritable bowel syndrome

Irritable bowel syndrome (IBS) is a chronic gastrointestinal disorder. Symptoms of IBS may include chronic abdominal pain, altered bowel habits (diarrhea or constipation), a feeling of incomplete evacuation, abdominal distention, bloating, flatulence, and mucus in the stool. These symptoms can be triggered by certain foods, but also by emotions like stress and anxiety. Managing stress and anxiety can therefore be important in the treatment of this pathology.

It is frequently observed that people suffering from IBS see their symptoms disappear when they are on vacation… further proof that the brain has a direct link with the gut.

Highlights

• In 2021, just over 8% of the Quebec population aged 12 and over had received a diagnosis of an anxiety disorder from a health professional.
• Women were more likely than men to have received this diagnosis (10.8% vs. 5.9%)

Source: Quebec Statistics Institute

My 10 tips anti-anxiety

1. Adapt your diet

Avoid diets, adopt a balanced plate and observe the 3-3-3 rule (3 meals, 3 snacks, every 3 hours)

2. Eat mindfully

Pay full attention to the present moment during meals and snacks.

3. Consume carbohydrate sources with every meal

Carbohydrates can increase serotonin, a mood-enhancing neurotransmitter.

4. Adopt the Mediterranean diet

It can help prevent depression and anxiety. Rich in vegetables, fruits and plant proteins, the Mediterranean diet is associated with physical and mental health.

5. Focus on omega-3

Studies suggest that omega-3 fatty acids found in oily fish promote emotional balance.

6. Take care of your microbiota

Studies show that the gut microbiota can influence brain cells via a bidirectional communication pathway called the brain-gut axis. For example, intestinal dysbiosis (imbalance of the intestinal microbiota) is observed in various mental pathologies.

As diet is one of the main factors that shapes the gut microbiota, dietary modification is one of the easiest ways to develop and maintain a healthy gut microbiota. For example, the use of probiotics and prebiotics has shown promise in treating certain mental health conditions. They would increase beneficial bacteria in the intestine, restore the balance of the intestinal microbiota and improve mood via the brain-intestine axis. The clinical guide to probiotics sold in Canada even offers probiotics that have been proven to reduce anxiety.

7. Consume enough B-complex vitamins

B-complex vitamins may be associated with a reduced risk of depression and anxiety. In a meta-analysis published in 2019, 11 out of 18 studies were able to demonstrate a positive effect of B complex vitamins on stress compared to placebo. Brewer’s yeast and nutritional yeast are excellent sources of B-complex vitamins.

8. Meet your magnesium needs

Many people do not meet their magnesium needs and, although the data is still conflicting, magnesium may help reduce anxiety symptoms. Some of the best sources of magnesium include legumes, nuts, seeds and dark chocolate.

9. Adopt a healthy lifestyle

Have good sleep hygiene, do daily physical activity and learn to manage stress. We aim for at least 150 minutes of physical activity per week and 7-8 hours of sleep daily. Stress management through the practice of yoga, meditation or sessions with a specialist is also recommended.

10. Explore Some Supplements

Certain herbs are well documented for their effect on anxiety and mood. This is particularly the case for L-theanine, chamomile and CBD (cannabidiol).

►For other nutrition tips, visit my blog: www.isabellehuot.com