Anxiety & Gut Health
Mental health is a major issue facing our society today. Among the various mental health concerns, anxiety tops the charts for the most commonly diagnosed mental health condition in the United States. Millions of Americans struggle daily with racing thoughts, intense worry, trouble sleeping, nervousness and the inability to concentrate on anything but their fears.
Interestingly enough, in addition to the “mental” symptoms of anxiety, many people also experience issues with the gut and digestive system:
A feeling of “butterflies” in your stomach
Stomach churning or nausea
Stomach aches or heartburn
Inability to eat or excessive eating
Diarrhea or constipation
The Gut-Brain Axis
According to the National Institute of Health, the gut-brain axis consists of bidirectional communication between the central and the enteric nervous system, linking emotional and cognitive centers of the brain with peripheral intestinal functions. Simply speaking, your gut health affects your mental health and your mental health affects your gut health.
Imbalances in gut microbiota can exert a powerful influence on the brain via the gut-brain axis that can negatively affect anxiety. The gut microbiota is believed to regulate brain chemicals called “neurotransmitters”, which help the brain function optimally.
Healing your gut can also help you heal your anxiety. So, where do you start?
4 Things to Avoid That Can Worsen Your Anxiety
Since we now know anxiety can be caused or exacerbated by gut imbalances, it makes sense that we would look to our diet as one of the first steps to healing our gut. Here are 4 things you should avoid if you’re dealing with anxiety:
Highly Processed Foods
Processed foods, such as canned soups, cured meats, and processed cheeses, contain high amounts of salt. Excessive salt intake raises blood pressure and increases the workload of the heart, causing the body to release adrenalin into the bloodstream, which leads to anxiety.
Sweetened Beverages
The initial energy boost gained from eating sugar keeps many people craving sugary foods and drinks. However, once the energy boost has peaked, blood sugar levels drop quickly; this leads to lethargy, low mood, and further cravings. The continual boosts and drops in blood sugar levels can trigger the release of adrenalin and cortisol into the bloodstream, causing anxiety and sometimes even panic attacks.
Alcohol
Alcohol has an effect on brain chemistry - it can induce panic because of its effects on GABA, a chemical in the brain that normally has a relaxing effect. Small amounts of alcohol can stimulate GABA and cause feelings of relaxation, but heavy drinking can deplete GABA, causing increased tension and feelings of anxiety.
Gluten and Refined Grains
Refined grains have been milled to remove the fibrous parts, such as the bran and germ, which also removes many of the nutrients. Foods made with refined ingredients such as white flour, white sugar, and white rice, can cause a vitamin B1 (thiamine) deficiency, which can lead to symptoms of anxiety and emotional instability. Research has shown that following a gluten-free diet can reduce anxiety.
Get Started Healing Your Anxiety and Your Gut
Some easy ways to improve gut health and anxiety include:
Increase dietary fiber intake
Fruits like pears, strawberries, avocados, apples, raspberries and bananas
Vegetables like carrots, beets, broccoli, artichokes and brussels sprouts
Legumes like kidney beans, split peas and chickpeas
Aerobic exercise
Regular exercise may reduce the risk of anxiety disorders by as much as 60 percent.
Try to include at least 30 minutes of moderate exercise a day such as biking, brisk walking or swimming.
Mindfulness
This type of meditation can be helpful for managing both anxiety and gut issues
Sit quietly with your eyes closed and observe the thoughts and images that float through your mind without judgement.
Seek Professional Help
A provider trained in anxiety disorders and gut health such as a therapist, counselor or integrative health practitioner can help you figure out where to start and give you personalized strategies to overcome your anxiety.
Find Your Center: 30-Day Journal Through Anxiety
Tru Wellness created a self-guided program to help you understand your anxiety and begin your healing journey. This 30-day journal is designed to help you identify your triggers, shift your mindset and help alleviate the anxious thoughts you experience.
The 30-Day Journal Includes:
Daily intentions
Meditations
Journal Prompts
Calming Exercises
This 30-Day self-guided journey through anxiety is a great way to begin to calm your mind and explore the depths of your anxiety privately. And, you always have access to it, so you can repeat the program as many times as you like!
Get Personalized Strategies to Heal Your Anxiety and Your Gut
Sometimes anxiety can feel too overwhelming to deal with on your own. Getting help from a trusted, knowledgeable provider can help get you started on your path to healing and help you stay accountable with lifestyle and diet changes.
Tru Wellness looks at you as a whole person to identify what may be causing or worsening your anxiety and gives you actionable, attainable strategies to help overcome your anxiety. Schedule an appointment today to take control of your anxiety.