Anxiety has become so normalized that many people accept it as part of everyday life. However, just because it's common doesn't mean it should go unaddressed. There's always a root cause, and anxiety—like other chronic health issues—doesn't just happen. While many factors can contribute, poor dietary choices are often a significant driver. The food you eat is either helping or harming your body.
From a non-nutritional standpoint, major contributors to anxiety include stress, trauma, sleep deprivation, lack of movement, and substance abuse. However, from a nutritional perspective, several key deficiencies may trigger anxiety:
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Lack of Brain-Boosting Nutrients: Nutrition is critical for brain function and mental health. Many people lack vital nutrients like amino acids (protein) and healthy fats, both of which are essential for producing neurotransmitters like serotonin, dopamine, and GABA. These neurotransmitters are vital for mood, sleep, and calming the nervous system. Those following plant-based diets or consuming insufficient protein may be more susceptible to anxiety. Omega-3 fatty acids, which support brain structure and reduce inflammation, are also crucial.
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Magnesium: About 60% of Americans don't get enough magnesium, which is involved in over 300 bodily functions. A lack of magnesium can lead to anxiety and other health issues. Magnesium-rich foods include leafy greens, avocados, nuts, and others.
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Vitamin D and B Vitamins: Vitamin D, primarily from sunlight, helps regulate mood by triggering serotonin production. B vitamins, especially B6 and B12, are also essential for brain health and have been shown to reduce anxiety, brain fog, and improve memory.
Poor gut health is another common issue linked to anxiety. If you experience bloating or digestive problems, your gut might not be producing enough serotonin, 95% of which is made in the gut. An unhealthy gut can impair serotonin and dopamine production, both of which are critical for mood regulation.
Lastly, the Standard American Diet (SAD), which is high in refined carbs and low in protein and healthy fats, contributes to brain inflammation. Eating too many refined carbs (like bagels or muffins) without balancing them with proteins and fats can cause blood sugar fluctuations, which negatively impact brain function.
Though this may sound complex, prioritizing good sleep, stress reduction, and a nutrient-rich diet can help lower anxiety. Doing all of the right small things here, staying away from processed foods, and nourishing your body can really make a difference. Your diet plays a powerful role in your mental health—more than you might think.
If anxiety has been a regular part of your life, it’s time to take control and make a change. Whether you're dealing with anxiety symptoms or just want to optimize your mental and physical health, BodyFit Physical Therapy is here to help. Click HERE for a preview of our Clinical Nutrition program and Clinical Nutritionist. This can provide you with personalized recommendations to address nutrient deficiencies, optimize your gut health, and balance your diet to support your brain and body.
Contact us today to schedule your free consultation and start your journey toward a pain-free and stress-free life.
Best regards,
The BodyFit PT Team
110 Albany Tpk, Suite 927
Canton, CT 06019
860-507-7365
info@bodyfitphysicaltherapy.com
