Anti-Anxiety Tips for a Calm Mind
Anxiety seems like a scary word and when you’re experiencing it, it can leave you feeling overwhelmed and spiralling. Today, I’m sharing some tips you can begin implementing to stop the chaos in your mind and help you gain more control over your mood.
Balance Blood Sugar for a Balanced Mind
One common denominator in anxiety is unbalanced blood sugar. When our blood sugar is unstable, this puts our body into fight-or-flight, affecting hormones like insulin, cortisol, epinephrine and norepinephrine that kick our stress response into high gear. This is a natural response, but we shouldn’t stay in this state for long. Keeping blood sugars level throughout the day will help keep stress in check and calm you down.
Ways to do this:
- Cut out sugar and refined carbohydrates – this can seem daunting and overwhelming and I’m going to be annoucing something in the next few days to help you in this area, so stay tuned!!
- Include protein, fat and fibre in each meal
- Stick to 3 mindful meals a day
- Reduce stress with mindfulness techniques
- Sleep 8 hours
- Avoid caffeine and alcohol
Lower Anxiety with Nutrition
We can support our mental health and brain function with nutrition in 2 ways: food and supplementation (concentrated nutrition!)
- Avocado contains fat and fibre to stabilize blood sugar and support brain health
- Organic eggs for brain-enhancing fats & B vitamins like choline
- Nuts like almonds and walnuts for magnesium
- Sauerkraut for gut-nourishing probiotics
- Grass-fed meats for amino acids that support the brain
- Magnesium Threonate – great for reducing anxiety due to its ability to cross the blood brain barrier
- Probiotics support the production of neurotransmitters and hormones in the gut for a balanced mind
- B complex for stress and relaxation
- Ashwaganda and rhodiola- anti-anxiety adaptogens that help calm the nervous system and adrenals
- Valerian helps promote GABA to relax the brain
- Phosphatidylserine – important for adrenal function and mood neurotransmitters
Focus on Gut Health to Calm Anxiety
Your gut is called the “second brain” for good reason! If you’re struggling with anxiety, your main focus should be on getting your gut functioning better. Our gut produces neurotransmitters, hormones and nutrients that help keep our brain chemistry balanced and body at ease. Additionally, inflammation in the gut leads to inflammation and chaos in the brain. Eating anti-inflammatory foods, removing sugar, reducing stress and balancing the microbes in your gut are all essential for a healthy mind.
Support Your HPA-Axis
The HPA-axis includes a group of glands that produce a variety of hormones, including stress and sex hormones. If your HPA-axis is thrown off, this will dramatically increase your stress response – hello anxiety! Learn more here.
Ways to do this:
- Everything listed above!!
- Sleep by 10pm – if this is challenging, investigate why
- Eat a nutrient-rich diet
- Eliminate caffeine
- Calming supplements like magnesium, ashwaganda, B6 and Serenagen, which contains the herb schisandra
I’m a nutritionist, but I may not be your nutritionist, so always consult your health provider before starting anything new.
Create a Routine and Mindset That Supports You
We can’t expect to have a balanced day if we’re letting life throw us around. Get grounded in the morning and incorporate tools that will help you stay more balanced during the day, like a few minutes of meditation, listening to calming music or deep breathing. Set aside time to prepare healthy meals and exercise. Lastly, pay attention to your thoughts, because that’s often where the anxiety starts! Your unconscious, pre-programmed beliefs can make or break your mindset and health.
If you’re dealing with anxiety or excessive stress, don’t hesitate to reach out to us. We want you to experience the incredible mental wellness you deserve!
Registered Holistic Nutritionist