Anxiety disorders affect an estimated 301 million people worldwide, making it the most common mental health issue globally (source: WHO, 2023). In the past, I have written about stress and ways to manage it as well as provided stress management tips.
In this article I am delving deeper into the topic of anxiety and overwhelm as they can create imbalances in the hormones, cause digestive issues and weight gain or weight loss, driving infertility, polycystic ovarian syndrome in women, affecting also our immune system function. I am providing you with foods, supplements and lifestyle practices that help you to find natural anxiety relief.
Many people tend to turn to medications, alcohol, drugs, cigarette to find a solution to calm the body and mind. But these are temporary fixes, most of them unhealthy and don't focus on fixing the underlying issues.
It's good to practice different natural body and mind healing remedies on a regular basis so that if and when we get into these anxious periods of our lives, where we might feel we are loosing control, that we have tips to pull from our sleeves and help ourselves and people around us.
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Symptoms of anxiety and overwhelm
Do you experience any of the below:
tension in the shoulders
raising thoughts and struggles with concentration
teeth grinding at night
digestive issues on a frequent basis, like bloating, cramping, constipation, diarrhoea
loss of appetite or over-eating
higher heart-rate
muscle tremors, twitching in the eye, shakiness in the hands
fluctuations in energy
poor sleep- challenges falling asleep and staying asleep
Anxiety can lead to mental exhaustion and chronic fatigue. If we are not managing our levels of anxiety and stress, it can throw off our neurotransmitters, creating alarm bells in the brain, which then stimulates more cortisol production in our adrenals. This tells the body to store more fat around your waist, driving weight gain, elevated blood sugar, insulin resistance. As brain and gut are connected through neural pathways, anxiety and stress can do quite a bit of damage in the gut, causing yeast and bacterial overgrowth and affecting the production of serotonin and dopamine, which are primarily produced in our gut.
Issues in the gut and heightened stress response affect also the inflammation in the body and can contribute to auto-immune diseases, where body sees itself as an invader and starts to attack its own cells (Hashimoto's, lupus, rheumatoid arthritis etc).
Root Causes of Anxiety
While improving your diet and lifestyle can significantly help manage anxiety and overwhelm, it’s equally essential to address the root causes.
Start by asking yourself: What is truly triggering these feelings? Is it related to work, relationships, health, or something unresolved from the past? Identifying the source is the first step to gaining clarity. Once you understand the cause, consider what actions you’ve already taken to address it. If none, think about one small, manageable step you can take this week to begin alleviating the pressure. For example, if it’s work-related stress, could you delegate tasks or set boundaries? Write down a list of actionable steps to resolve the core issue, no matter how small they seem.
When the process feels overwhelming, don’t hesitate to seek support—whether from trusted friends, family, or professionals. Remember, addressing the root cause is not about perfection but progress toward reclaiming your sense of calm and balance.
How can you support your over-anxious body to help to accelerate mind-body balance and promote optimal health?
It's important to fuel the body with anti-inflammatory diet for mental health, with the right types of minerals, vitamins and amino acids that are building blocks for neurotransmitters- to manage moods, resolve anxiety and also help with food cravings. Depending on your level of anxiety, how long it has been going on, you might want to consider finding a good functional medicine practitioner, who can help to order necessary tests to determine the levels of vitamins and minerals, to get an understanding of your gut health, your hormone levels, whether you have any underlying infections, parasites or mould toxicity as all these influence your body's anxiety levels.
Foods and Drinks to Avoid for Better Mental Health
Studies show that diets rich in processed foods can increase the risk of mental health issues by up to 58% (source: PubMed) There are certain foods that drive inflammation in the body, but this can vary a bit from person to person. When you remove or reduce the irritants, it helps the digestive tract to heal and cool down, which in turn does not require your immune system to over-react all the time.
Below foods affect anxiety negatively:
refined grains (white bread, white flour)
processed carbohydrates (bagels, pastries, crisps, cereal, fruit juice, pizza, soda etc)
alcohol
caffeinated drinks (coffee, energy drinks)
The Gut-Brain Connection and Its Role in Anxiety
Help your body to reset your gut microbiome
Our bodies have billions of bacteria and yeast in our mouth, gut and skin. When you focus on helping to grow good bugs in your digestive tract and starve the bad bacteria, you will help with healthy neurotransmitter production in the body. If you are consuming too many carbohydrates, foods high in refined sugar and yeast, you drive bacterial and yeast overgrowth in the body.
When we are anxious, overwhelmed, stressed, our bodies produce less saliva. Stress also slows down food breakdown in the digestive organs, which can cause the fermentation in the gut, leading to bacterial overgrowth and bloating. Stress also reduces the production of stomach acid and also production of good bacteria.
Here are some of the drivers for gut dysbiosis:
high sugar and refined carbohydrate foods;
excessive alcohol; antibiotics;
oral contraceptive use, steroid use;
use of antacids or proton pump inhibitors;
also how you were born and fed when baby (born through c-section and formula fed) and stress.
Eating an anti-inflammatory diet with probiotic and prebiotic foods stimulates the growth of beneficial bugs in your gut.
Make sure you also drink adequate amount of clean water on a daily basis. Learn more about the importance of water and electrolytes here.
Help your body to repair the gut lining
I have written about the leaky gut and the importance of having an intact gut lining, so that body is able to absorb the nutrients and not allowing food particles and toxins get into the bloodstream. Excess toxins and waste in the body can lead to depression, anxiety, irritability, chronic fatigue etc.
Here are some foods and supplements that help with gut healing: bone broth, meat stock, omega-3 fats (from fatty fish like salmon, mackerel, sardines, herring), turmeric, ginger, pineapple, papaya, digestive enzymes, L-glutamine, liquorice root, aloe etc.
Nutrients and Supplements for Anxiety Relief
Provide your body with the right nutrients that support adrenals and contribute to production and regulation of neurotransmitters.
Ageing, healing from injuries, trauma, pregnancy, breastfeeding and even exercising can increase demands on nutrients. When we have anxiety, stress, our body needs more B- vitamins (B6, B9, B12), C-vitamin, D-vitamin, magnesium, chromium, selenium, zinc, calcium, glutamine. Learn from here from which foods you get what vitamins and minerals.
Here are some of the foods that help heal anxiety:
leafy greens (e.g., spinach, kale, Romaine lettuce, beet greens etc)
wild-caught fish (e.g., salmon, mackerel)
grass-fed beef
eggs
walnuts
coconut oil
fermented foods (kefir, plain yoghurt etc)
olives
carrots and beets
pumpkin
A diet rich in anti-oxidants is also seen to help with anxiety and stress.
Consume foods like:
berries
cacao
herbs (parsley, basil, oregano, cilantro, cumin, cinnamon, rosemary)
ginger
turmeric
maca
matcha
rooibos.
If you are someone who does not break down food properly, have hard time to digest fats, you might need to support your body with digestive enzymes, hydrochloric acid with pepsin, ox bile etc. The acidity in your stomach is needed in order to absorb nutrients like amino acids, iron, calcium and B12.
It's important to note here that there could be also genetic predispositions that can drive higher susceptibility to anxiety, but focusing on the healthy diet and lifestyle will reduce the chances for those genes to be expressed.
You might also want to try some ancient remedies as well as supplements:
Chamomile and Valerian
Lemon balm
Kava kava
Dong quai
Astralagus
Ashwagandha and other adaptogenic herbs
CBD
L-theanine
Methylated B-vitamin complex
Vitamin D
Omega-3
Lifestyle Practices to Reduce Anxiety
Below you can find lifestyle support action list to incorporate in your day to day life to reduce anxiety:
Engage in gentle movement: walking in nature, yoga, pilates, stretching
Acupuncture
Body brushing and cold/hot showers
Using sauna and Epsom salt baths with essential oils that calm the body
Getting a whole body massage
Meditation
Doing breathing exercises- here are a few to try
Digital detox (from devices, social media, news)
Summary
Anxiety and overwhelm can significantly impact physical and mental health, contributing to issues like hormonal imbalances, digestive problems, and chronic stress-related conditions. Recognising symptoms such as muscle tension, poor sleep, digestive distress, and heightened heart rate is the first step toward managing these challenges.
Key strategies to relieve anxiety include addressing root causes, supporting gut health, and nourishing the body with nutrient-dense, anti-inflammatory foods. Reducing triggers like sugar, caffeine, and processed foods while incorporating probiotics, omega-3s, and essential vitamins can restore balance. Lifestyle interventions such as gentle exercise, meditation, and quality sleep are equally important for calming the mind and body.
Finally, consider professional guidance for personalised solutions, such as nutritional counseling, seeing a functional medicine practitioner, or reaching out to a psychologist if needed. Building healthy habits and tools for stress management ensures a long-term approach to achieving mental clarity and emotional resilience.
For personalised support on reducing anxiety through diet and lifestyle, contact me at info@katrinpeo.com.
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