The food we eat can affect our mental health. A plant-based diet can be effective in alleviating feelings of stress, anxiety and depression. Discover what causes us to feel anxious and how plants can play a role in reducing anxiety and sustaining our mental well-being.

What Is Anxiety and What Causes It?

Although the root cause of anxiety is undefined, our stress levels, genetics, brain chemistry and the surrounding environment can all contribute to feeling anxious. We all endure stressful periods, and how we cope depends on how the above factors contribute to our stress. Higher levels of stress may be due to an anxiety disorder, which affects around 4% of the global population. 

Anxiety disorders occur in several types. Three common ones include:

• Generalized anxiety disorders: Anxiety can develop when you worry about family, money, health and work. We all go through stress concerning these everyday issues, but if that stress becomes excessive and part of your daily life, a diagnosable generalized anxiety disorder could be at play. 
• Phobias: Phobias can occur following harrowing experiences. However, they don’t always appear to explicitly connect to something in our lives. Common phobias involve a fear of spiders, flying, socializing and being in crowded places. 
• Panic disorders: Irrational, intense fear can lead to panic attacks, where we can experience shortness of breath, heart palpitations or similar symptoms. These symptoms occur suddenly — often without warning — and may require treatment or methods like the 5-4-3-2-1 technique to allow them to subside. Panic attacks are primary indicators of panic disorder. 

Why Eating More Plants May Ease Anxiety Symptoms

Plant-based diets focus on eating fruits, vegetables, nuts, whole grains, seeds, legumes and oils. We can still eat meat and dairy products when following plant-based eating regimens, but the diet involves eating more and more often from healthy plant sources. 

As we age, our bodies change. Healthy eating can mean being more independent and active. Consuming more plants can positively impact several parts of our bodies, providing our brains with healthy hormones and neurotransmitters to reduce anxiety symptoms.  

1. Plants Can Regulate Your Microbiome

Nutrition can reduce our risk of anxiety and affect our emotional well-being. Broccoli, carrots, green beans and leafy greens like spinach are among the top anxiety-reducing foods, but there are many more. These specific plants are high in fiber and known as prebiotics, which feed the probiotics and other good bacteria in our stomachs.

Our stomachs’ microbiomes have millions of beneficial bacteria that produce vitamins, including vitamin B1, calcium, riboflavin, copper and neurotransmitters like serotonin. Serotonin generation is the target of many antidepressants and is the “feel-good” hormone that assists in regulating our sleep, pain tolerance, appetite and moods. 

When we consume healthy plant-based food, our serotonin levels increase, positively impacting our body and brain function. Eating more plants can regulate our intestinal microbiota and reduce anxiety.

2. Healthy Eating Can Fight Inflammation

Research shows that increased inflammation can lead to cognitive challenges and adversely affect the brain’s hippocampus and amygdala regions. Many of us are unaware of how constantly eating processed food can contribute to higher inflammation and brain health challenges. In contrast, eating healthy foods like nuts may reduce your risk of stroke and heart disease by fighting inflammation.  

Eating healthy also reduces hippocampus region malfunction, which is responsible for our stress management through dopamine production. This portion of our brains plays a large part in managing potential anxiety. The functionality of the amygdala region is also essential as it regulates adrenaline. Anxiety triggers the release of adrenaline, so without the amygdala’s proper functioning, an anxiety disorder could result more easily.

3. Eating Plants Can Improve Nervous System Function

Our brains, spinal cords and peripheral nerves make up our nervous systems. This complex system relies on the body’s nutrients for the proteins that maintain existing nerve fibers and create new ones. 

These proteins require complex carbohydrates, minerals, amino acids and fatty acids to develop and maintain the health of our nervous networks. The successful message transfer through this nervous system network to the brain is vital for reducing the risk of anxiety, depression and other mental health conditions.  

 Eating more of the correct plants will improve the functionality of your body’s nervous system and can help ease anxious feelings. Omega-3 fatty acids are common in fish. However, they are also found in plant sources like flax, chia and hemp seeds. Walnuts, some healthy plant oils and algae-based supplements contribute to healthy omega-3 fatty acids. We get healthy complex carbs from fruits, legumes, starchy vegetables and whole-grain products. Amino acids come from natural proteins in many grains, nuts, seeds, legumes and soy products.

Eat More Plants for a Healthier Mind and Body

One of our primary aims in life is to stay healthy. Our physical well-being is imperative, but neglecting our mental health includes allowing conditions like anxiety to take control. Eating more plants and finding a healthy dietary balance to accompany a productive balance in lifestyle means we can alleviate overwhelming symptoms of stress and anxiety.