Nourishing Your Anxiety: The Power of Nutrition on Brain Health
We can’t talk about mental health without discussing neurotransmitters. Neurotransmitters are chemicals that allow neurons to communicate with each other. Through their mode of action, they support the transmission of messaging to and from the brain and influence our mood, stress levels, and overall well-being.
For people suffering from anxiety, the two most significant neurotransmitters to pay attention to are serotonin and GABA. These neurotransmitters play a role in our good mood and calm, which we want more of to offset anxiety.
The role of nutrition is crucial when it comes to our mental health. The foods we consume can either starve or nourish these essential neurochemicals, impacting our ability to manage anxiety and find inner peace.
The Role of Serotonin
Serotonin, also known as the "happy molecule," has a wide range of functions in our bodies. It governs our mood, appetite, social interactions, sleep patterns, gastrointestinal mobility, and much more. Ensuring a steady supply of serotonin is crucial for maintaining emotional balance. Since 95% of the serotonin in our body is in our gut, what we eat is quite important.
The best sources of serotonin are fruits, vegetables, and seeds. Amongst the top resources are: bananas, cherries, chicory, cabbage, eggplants, green grapes, legumes, onion, hickory peanuts, hot peppers, kiwi, green lettuce, oats, papaya, green pears, pineapples, plums, potatoes, spinach, strawberries, tomatoes, and walnuts.
Eggs, fish, and meat, also play their part by offering an amino acid that is a precursor to serotonin, Tryptophan, which promotes the brain's ability to regulate mood effectively. These foods are also building blocks for GABA, our next neurotransmitter.
As for herbs, one that shines in the serotonin department is Nettle, which has anxiolytic effects.
By including such foods in your diet, you're nourishing your brain's ability to ease anxiety and improve your mental health.
The Role of GABA
GABA, or gamma-aminobutyric acid, is another protagonist in our mental health. Its job is to reduce neuronal activity in the brain and central nervous system, bringing relaxation, stress reduction, mood stabilization, pain relief, and enhanced sleep.
Spinach, for example, contains one of the highest GABA contents among foods, making it a potent source of tranquility. Potatoes, sweet potatoes, shiitake mushrooms, the cruciferous family, and chestnuts follow with large quantities of GABA content as well.
The highest GABA content in teas was found in White Tea, while other GABA containing herbs are Valerian (Valeriana officinalis L.), St. John’s-wort (Hypericum perforatum L.), Angelica (Angelica archangelica L.), and Passionflower (Passiflora incarnata L.). Passionflower has been known to aid in relieving mild mental stress symptoms and promoting restful sleep.
Other key foods that help the production of GABA are those containing its precursor, glutamic acid. Dried fruits and legumes are rich in glutamic acid, as well as walnuts, almonds, and hazelnuts that provide glutamic acid and essential fatty acids necessary for GABA production. Additionally, they supply the vitamins and sugars essential for this neurotransmitter's synthesis.
Our Brain Loves Whole Foods
The connection between nutrition and these neurotransmitters is vital to nourish our mental and emotional well-being. When we nurture our bodies with the right foods, we empower our brains to synthesize and regulate serotonin and GABA. Having a healthy brain, and nervous system translates to lowered anxiety, better mood, and overall well-being.
In a world where anxiety is prevalent, understanding the connection between nutrition and the brain is necessary. By embracing a diet rich in whole foods that promote serotonin and GABA production, you're taking an active step towards managing anxiety and nurturing your emotional well-being.
Final disclaimer: while many common herbs are easy to consume and wonderful to use, there could be contraindications. It is recommended to consult with a herbalist or a qualified healthcare practitioner, especially if you are taking medications.
Resources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9822089/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986471/