Nourish to Reduce Anxiety: How Food Can Support a Calmer Mind

When life feels stressful, it’s easy to overlook one of the simplest ways we can support our wellbeing: nourishing our body.

Food isn’t a cure for anxiety, but correctly balancing our blood sugar and reducing caffeine can help support your energy, blood sugar levels and overall wellbeing — all of which can influence how we feel and nourish our mind.

Start with regular meals

Going long periods without eating can leave you feeling tired, shaky, irritable or unable to concentrate. For some people, these sensations can feel very similar to anxiety.

Try to eat regular, balanced meals rather than relying on caffeine or skipping meals when you're busy.

Choose foods that keep you satisfied and balance your blood sugar.

Aim to include a combination of protein, fibre and healthy fats in your meals. Think eggs and wholegrain toast, Greek yoghurt with berries and nuts, or chicken, roasted vegetables and potatoes.

These combinations can help keep you fuller for longer and provide a steady supply of nutrients throughout the day. Avoid processed cereals, toast and jam or snacks of biscuits and crisps.

Don't forget your gut

Your gut and brain are closely connected, so looking after your gut health is another positive step.

Include a variety of plant foods throughout the week — vegetables, fruit, beans, lentils, wholegrains, nuts and seeds. Aiming for variety rather than perfection is key.

Be mindful of caffeine

Coffee can be part of a healthy lifestyle, but caffeine can make some people feel more jittery, restless or on edge. If you notice that your anxiety feels worse after coffee or energy drinks, try gradually reducing your intake and see whether you notice a difference. I recommend 2/3 normal strength caffeinated drinks per day before 2pm.

Add Magnesium

Magnesium Glycinate, Citrate or Malate can help calm the mind and relax the body. Try 200g per day in the evening, and increase to 2 x 200g am and pm if that helps.

Move away from Social media

Social media can increase cortisol levels, as it's designed to capture our attention with something worrying or exciting. Staying away from devices as much as possible has a really positive effect on our wellbeing.

Small changes can make a difference

Supporting your mental wellbeing doesn't require a perfect diet. Start with one or two simple habits: eat breakfast, add another portion of vegetables, drink more water, or swap one caffeinated drink for a decaf option; and look at your environment and lifestyle, making one change per month.

Nourish your body and mind, be kind to yourself, self care isn't selfish.