Anxious? Maybe Eat Less of This

For some, it is a life lesson: The more you discover, the more you understand how little you really know. The same might be said of findings in nutritional health. Each new study offers a morsel of insight to chew on and digest: just enough clarity for that next question.

Now, research from the University of Colorado Boulder has shed more light on nutrition and its relation to anxiety. Anxiety disorders, which affect an estimated four percent of the global population, are the most common mental health issues. In the U.S., where 19.1 percent of people, ages 18 and up, reportedly live with treatable anxiety, medications have helped many people manage their symptoms. What was less known was how what we eat might help in that endeavor.

How a High-Fat Diet Can Affect the Brain

The UCB researchers were particularly interested in the effects of a high-fat diet. What is a high-fat diet? A diet is high in fat when at least 35 percent of total calories consumed come from fats, both unsaturated and saturated. (Unsaturated fats come from healthy sources like fruits, nuts, and fish. Saturated fats are the popular, highly processed foods that are not so good for mind and body.)

What the researchers found was that a high-fat diet altered gut bacteria in mice. This in turn brought about changes in brain chemicals that increase anxiety. Mice in the high-fat group also had more genes in their brainstem that produced the neurotransmitter serotonin. (Low levels of serotonin are associated with depression—high levels, with anxiety and stress.)

Other Research into Diet and Mental Health

Researchers have just begun to find connections between poor diet and mental health. It is now widely known that too much sugar, especially of the wrong kind, causes inflammation in the brain; and high levels of inflammation in the brain contribute to depression. 

We also know, thanks to research, that a high-sugar, high-fat diet can reduce the number of neurons that have the specific function of transporting GABA to where it is needed in the brain. (GABA is a neurotransmitter that promotes calm.) And, in another study, adolescents who consumed too much saturated fat such as ice cream and fast foods developed poor skills. 

Tips for Reducing Fat Intake 

Reducing fat intake may be helpful for anyone with anxiety, whether it is being treated with medication or not. This can be daunting, though, especially when many of us have inherited certain dietary habits that are hard to break. 

Consider starting small. Rather than change everything all at once, pick one new habit and stick with it for a while. One great place to start: eliminating processed foods. If you’re used to grabbing fast food a couple times a week, be intentional about replacing those meals with healthy, nutritious alternatives.

In addition to avoiding or at least reducing processed foods, it can help to get plenty of sleep and manage stress levels. Lack of sleep and too much stress can trigger cravings for those less healthy foods. Choose low-fat or non-fat dairy options or dairy alternatives. Eat less red meat and more fish and poultry. Replace those empty carbohydrates in ice cream and other sweet, fatty foods with fruit. 

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