How An Anti-Inflammatory Diet Can Help Your Anxiety Plus 3 Steps To Get Started
Jennifer Schmidt is Recreation Therapist, Functional Medicine Certified Health Coach and self-proclaimed "Mental Health Mentor." When consistent triathlon training didn't "cure" her depression and anxiety (as her education promised), Jennifer sought other answers and discovered the root of her mental illnesses were likely being amplified by her intense training regime.
Whether you feel anxious occasionally or are one of the 301 million people worldwide with an anxiety disorder, there’s a good chance that inflammation could be a contributing factor. Diet plays a significant role in managing inflammation, making eating an anti-inflammatory diet a great place to start! Read on to find out how to adjust your diet so that you can quiet your mind and feel at peace.
What is inflammation anyways?
Inflammation isn’t all bad. Inflammation is simply an immune response and is an essential part of keeping you alive and well. It’s what helps you fight viruses and bacteria, heal from injury, and protects you from anything that isn’t supposed to be in your body. However, we live in a world where our immune system is constantly triggered, meaning that we live in a state of chronic inflammation. This ongoing inflammation is at the root of many health concerns, including anxiety.
What is an anti-inflammatory diet?
An anti-inflammatory diet is as much about what you eat as it is about what you don’t.
When using food to reduce inflammation, there are two essential components: consuming foods that reduce inflammation in the body and reducing or eliminating exposure to foods that will trigger an inflammatory response. A true anti-inflammatory diet will focus on both components.
When choosing foods to reduce inflammation, it’s essential to remember that your immune system hasn’t evolved much since the caveman days. This means that anything that is processed will be flagged as being a threat and trigger inflammation. Choose “real” food, especially plant-based foods, which also contain essential nutrients that support your body in removing toxins from your body.
It would be a shame to put all your hard work to waste by eating foods that will trigger an inflammatory response! Be sure that if you choose an anti-inflammatory diet, you also reduce or remove any foods that will trigger the immune system. Avoid foods that are fried, processed, or contain artificial ingredients.
How can an anti-inflammatory diet help your anxiety?
Research suggests that inflammation is present in the brain of individuals who experience anxiety and has the ability to change specific structures in the brain that can perpetuate the symptoms. At present, it is a chicken or egg concept – did the inflammation lead to the anxiety, or did the anxiety lead to the inflammation?
What we do know is that reducing inflammation in the body helps to ease symptoms of anxiety. Since the food we eat plays such a powerful role in not only triggering inflammation but also reducing it, an anti-inflammatory diet is an essential part of reducing inflammation and helping to say goodbye to feeling anxious.
3 steps to get started
Starting an anti-inflammatory diet can be overwhelming for many. There may be a lot of big changes that can leave you wondering what on earth you’re supposed to eat!
Instead of making massive changes right away (which you may end up giving up on) it’s always best to start with small changes. Here are 3 ways to get started that will significantly reduce the inflammation in your body:
Eat real food
This is the biggest change for many when starting an anti-inflammatory diet, but the key place to start! Eat foods that have only real ingredients like fruits, vegetables, nuts, seeds, legumes, whole grains, meat, dairy, and spices. Some packaged foods may be okay, but be sure to read the labels to ensure there are no sneaky ingredients!
Some anti-inflammatory diets will recommend removing specific foods like farmed meats, dairy, or gluten. You’re welcome to experiment here if you choose, as there is some evidence to support that these foods are inflammatory. However, if you’re just starting to eat whole foods, making these drastic changes can make it harder to follow the plan. If you’re currently consuming lots of processed and fast food, making the switch to whole foods will significantly reduce inflammation in your body!
Use herbs and spices
Spices are anti-inflammatory powerhouses! When you consider how spices are made, they are simply plants that have been dried and potentially ground, which means that a small amount packs a lot of nutritional value. Try adding flavour to your dishes by adding ginger, garlic, turmeric, black pepper, rosemary, and cinnamon.
Be cautious when purchasing spice blends – always read the labels to ensure they contain only spices and no other ingredients. Common spice blends like steak spice, cajun seasoning, or taco seasoning can easily be made at home. Find great recipes by searching online.
Ditch the cocktails
If making food changes feels tough, start by reducing or eliminating alcohol from your diet. When you drink, your body interprets the alcohol as poison, which creates a major inflammatory response. Research also shows that alcohol can make anxiety much worse, so if you’re looking to take care of your mental health, this is a great place to start!
Be wary of mocktails, as they often contain simple syrup, which is inflammatory. If ordering out, ask the bartender to hold the syrup, request the syrup on the side so you can control the sweetness, or choose soda water with lemon or lime wedges for a refreshing alternative. At home, you can sweeten your drinks with fresh juices, maple syrup, or honey.
Adopting an anti-inflammatory diet is a powerful step toward reducing anxiety and achieving lasting mental wellness. However, diet is just one piece of the puzzle. To truly address the root causes of anxiety, a holistic approach is essential.
That’s where my program, Beyond Exercise, comes in. Designed to help runners, cyclists, and triathletes tackle anxiety at its core, my program goes beyond diet to cover other crucial factors for mental health such as nervous system regulation and creating a sustainable wellness routine. Through personalized guidance and support, you'll learn how to integrate these changes into your daily life, leading to lasting peace of mind and better mental health.
Ready to take the next step towards a calmer, more balanced life? Check out the Beyond Exercise program, or book a call with me to ask any questions you may have about getting to the root causes of your anxiety.
Jennifer Schmidt, Athlete Mental Health Mentor
Jennifer Schmidt is Recreation Therapist, Functional Medicine Certified Health Coach and self-proclaimed "Mental Health Mentor." When consistent triathlon training didn't "cure" her depression and anxiety (as her education promised), Jennifer sought other answers and discovered the root of her mental illnesses were likely being amplified by her intense training regime. Her personal mental health experience combined with her professional experience in psychiatry fuelled her to start Ignite Health Coaching and Wellness, where she mentors endurance athletes on creating a lifestyle for positive mental health while simultaneously unlocking their true athletic potential.
