Managing a Balanced Diet Amidst Anxiety
People with anxiety often experience difficulties with eating due to the complex interplay between physical, emotional, and psychological factors. Anxiety may trigger psychological changes in your body that poorly affect your digestive processes, as a result, individuals may find it difficult to initiate or maintain regular eating habits. Maintaining a balanced diet is crucial for providing our bodies with the necessary nutrients and energy to function optimally. Now I know, everyone understands the importance of eating consistently throughout the day, but for someone who may be experiencing the stressors of anxiety, the concept of eating three meals a day may seem demanding.
How can we maintain a balanced and fulfilling diet alongside the physical and emotional stressors of anxiety?
Recognize and Understand Anxiety
Anxiety is globally known as a common struggle, but it is also important to acknowledge that everyone’s experience with it is unique to them. It’s crucial to recognize the signs and symptoms of anxiety to best understand what coping techniques work for you. Please refer to our existing blog What is Anxiety for further information on symptoms associated with anxiety.
Stay Physically Active
Regular exercise helps release endorphins, which are natural mood boosters and can alleviate anxiety symptoms. The gym may not be for everyone but engaging in activities you enjoy, such as walking, yoga, or dancing, are just as beneficial as moderate-intensity exercise. Staying physically active can relax your body and may calm some of the physical symptoms of anxiety that are making it challenging to regularly consume appropriate meal portions.
Avoid Skipping Meals
Do you ever feel bloated and uncomfortable when eating after a long period of skipping meals?
When the stomach is left empty for long periods the build-up of gastric acid upsets the stomach, leading to difficulty eating. Low blood sugar levels can induce stress hormones, eating three meals a day is ideal for preventing fluctuations that can contribute to additional anxiety symptoms. If you find maintaining three meals a day to be difficult, encourage yourself to frequently snack on nutrient-rich foods throughout the day, or even before a full meal. For some, starting small may be the best approach at maintaining enough calories for your well-being.
Enjoying a Healthy Diet: Limit Intake of Caffeine, Alcohol, and Processed Foods
High caffeine and alcohol consumption can exacerbate anxiety symptoms. Reduce or avoid these substances, as they can interfere with sleep and increase feelings of nervousness. Highly processed and sugary foods can cause energy crashes that may negatively affect your existing anxiety symptoms. Opt for whole, unprocessed foods whenever possible.
Eat a balanced diet:
That includes a variety of nutrient-rich foods that provide essential vitamins, minerals, and antioxidants to support overall well-being. Consider incorporating these foods into your diet.
● Fruits
● Vegetables
● Whole Grains
● Lean Proteins
● Healthy Fats
● Omega-3 Fatty Acids
Despite the importance of eating nutrient-rich foods, never feel guilty about enjoying snacks and sweets that fill your soul. We want to realistically understand food has been a source of comfort since birth. Find meals that feel warm and comforting; enjoying the food you consume is a significant part of having a balanced diet.
Seek Support
Reach out to friends, family, or a mental health professional for support. If preparing a meal is part of the battle, reaching out for help with meal preparation and meal inspiration may relieve part of that stress. Talking to a therapist about your anxiety can provide relief and help you explore additional strategies for managing it effectively.
Remember, managing anxiety and maintaining a balanced diet is a journey that requires patience and self-compassion. Everyone’s journey is different and every person has different needs. Combining a few or all of the strategies given will optimize your meal management. By making small, sustainable changes, you can gradually improve your eating habits, giving you more peace of mind to focus on managing your anxiety. Learn more about Anxiety Treatment here.