Balanced diet and its relationship with anxious mood

Diet plays a significant role in mental health and emotional well-being.

A balanced and nutritious diet can help stabilize mood and reduce vulnerability to anxiety, while certain eating patterns or nutritional deficiencies can exacerbate it.

Essential Nutrients for Brain Function

The brain needs a constant supply of nutrients to function optimally, including the regulation of neurotransmitters that influence mood (such as serotonin, dopamine, and GABA).

A balanced diet should provide:

• Complex Carbohydrates: Such as those found in whole grains, fruits, and vegetables. They provide a gradual release of glucose, the brain's main source of energy, helping to stabilize mood and energy levels.

• Proteins: They are a source of amino acids, some of which are precursors to neurotransmitters (for example, tryptophan for serotonin).

• Healthy Fats: Omega-3 fatty acids in particular (found in oily fish, walnuts, and flax seeds) are important for brain health and have been associated with a reduction in symptoms of anxiety and depression.

• Vitamins and Minerals: B vitamins, vitamin D, magnesium, and zinc, among others, are crucial for neurological function and mood regulation.

Foods and Substances That Can Increase Anxiety

Certain foods and substances can exacerbate anxiety symptoms in sensitive people:

• Caffeine: Is a stimulant that can increase nervousness, palpitations, and difficulty sleeping.

• Refined Sugars and Processed Foods: Can cause fluctuations in blood sugar levels, which can lead to mood swings, irritability, and fatigue.

• Alcohol: Although it may initially have a relaxing effect, alcohol is a central nervous system depressant, and excessive consumption or withdrawal can increase anxiety.

• Nutritional Deficiencies: A lack of certain essential nutrients can negatively affect brain chemistry.

Hydration and Gut Health

Maintaining good hydration is important, as dehydration can affect cognitive function and mood.

In addition, there is growing ev