Weight Loss & Satiety
How does my anxiety and stress make me gain weight?
There are foods and supplements that can help improve anxiety and stress. They are allies in a healthy lifestyle.
Definition
There are several foods and supplements that can help improve anxiety and stress. Obviously, these foods and supplements need to be allies of a healthy lifestyle. The relationship between nutrition and stress levels is extremely relevant.
Eating the right foods can help improve mental health and reduce the feeling of emotional overload, which is essential for those seeking balance and well-being.
In the process of anxiety, there is a reduction of serotonin and GABA (neurotransmitters). To synthesize serotonin and GABA, we need cofactors such as magnesium, vitamins B3, B6, and B9, as well as iron (which affects, especially, if the patient has anemia).
The homeostatic (physiological) hunger and satiety pathway is influenced by serotonin, which increases neurons responsible for the production of POMC (signals satiety) and decreases AgRP (signals hunger). When serotonin is in adequate quantity, it helps to reduce hunger and improve satiety.
There is also the hedonic (pleasure) pathway that is influenced by anxiety, stress, and GABA. In this case, the consumption of foods rich in sugar and fat is amplified, once the search for immediate pleasure is greater, resulting in the desire to eat more to obtain a temporary feeling of relief.
The studies
Scientific research shows the clear relationship between eating patterns and anxiety/stress levels.
A study from 2021 revealed that a healthier eating pattern, which contains more vitamins, minerals, phyto-chemicals, and anti-inflammatory foods, can significantly reduce the symptoms of anxiety and depression.
Moreover, having a balanced diet not only improves mental health but also promotes better food choices, creating a positive cycle. Healthy eating has the power to improve mood and increase the willingness to perform daily activities.
On the other hand, diets rich in ultra-processed, refined, trans fats, and sugars, which are known for their inflammatory properties, can increase the symptoms of anxiety and depression.
This tends to lead the individual to make poor food choices, perpetuating the negative cycle of stress and anxiety.
Foods that Can Help
Here are some foods and nutrients that can be great allies in reducing stress and anxiety:
Magnesium: Essential for the functioning of neurotransmitters responsible for stress control. Magnesium is found in foods such as almonds, spinach, avocado, and bananas.
Omega-3 fatty acids: Found in fish such as salmon, sardine, tuna, and also in chia seeds, flaxseeds, and nuts, they have anti-inflammatory properties and are crucial for good brain and mental functioning.
Vitamin B: Vitamins B3, B6, and B9 are essential for the proper functioning of the nervous system and for the production of neurotransmitters that help control stress and anxiety. You can find them in foods such as lean meats, eggs, beans, and leafy green vegetables.
Probiotics: Foods such as natural yogurt, kefir, and kimchi help improve gut microbiota, which, in turn, can positively affect mental health, as the gut is often called the “second brain.”
Teas: Chamomile, licorice, mint, and ginger teas are known for their calming properties and can help reduce anxiety.
How Nutrition Can Impact Anxiety and Stress?
A balanced diet not only improves physical health but also has a direct impact on mental health.
Eating regularly foods rich in essential nutrients helps maintain balanced levels of serotonin and GABA, promoting stable mood and reducing anxiety.
Moreover, hydration also plays an important role. Dehydration can increase the symptoms of stress and anxiety, so staying hydrated is essential for maintaining emotional balance.
How to Implement Changes in Lifestyle
In addition to a healthy diet, practices such as physical exercise, meditation, and relaxation techniques are fundamental for controlling stress and improving mental health.
Meditation, for example, has shown promising results in reducing stress and anxiety. It helps calm the mind, promoting a state of deep relaxation.
The regular practice of physical activities is also one of the most effective methods for reducing anxiety, as it releases endorphins, neurotransmitters that help improve mood and the feeling of well-being.
Conclusion
With the right focus on nutrition, it is possible to effectively combat the symptoms of anxiety and stress.
There are several foods and supplements that can help improve anxiety and stress. Obviously, these foods and supplements need to be allies of a healthy lifestyle. The relationship between nutrition and stress levels is extremely relevant.
Eating the right foods can help improve mental health and reduce the feeling of emotional overload, which is essential for those seeking balance and well-being.
In the process of anxiety, there is a reduction of serotonin and GABA (neurotransmitters). To synthesize serotonin and GABA, we need cofactors such as magnesium, vitamins B3, B6, and B9, as well as iron (which affects, especially, if the patient has anemia).
The homeostatic (physiological) hunger and satiety pathway is influenced by serotonin, which increases neurons responsible for the production of POMC (signals satiety) and decreases AgRP (signals hunger). When serotonin is in adequate quantity, it helps to reduce hunger and improve satiety.
There is also the hedonic (pleasure) pathway that is influenced by anxiety, stress, and GABA. In this case, the consumption of foods rich in sugar and fat is amplified, once the search for immediate pleasure is greater, resulting in the desire to eat more to obtain a temporary feeling of relief.
The studies
Scientific research shows the clear relationship between eating patterns and anxiety/stress levels.
A study from 2021 revealed that a healthier eating pattern, which contains more vitamins, minerals, phyto-chemicals, and anti-inflammatory foods, can significantly reduce the symptoms of anxiety and depression.
Moreover, having a balanced diet not only improves mental health but also promotes better food choices, creating a positive cycle. Healthy eating has the power to improve mood and increase the willingness to perform daily activities.
On the other hand, diets rich in ultra-processed, refined, trans fats, and sugars, which are known for their inflammatory properties, can increase the symptoms of anxiety and depression.
This tends to lead the individual to make poor food choices, perpetuating the negative cycle of stress and anxiety.
Foods that Can Help
Here are some foods and nutrients that can be great allies in reducing stress and anxiety:
Magnesium: Essential for the functioning of neurotransmitters responsible for stress control. Magnesium is found in foods such as almonds, spinach, avocado, and bananas.
Omega-3 fatty acids: Found in fish such as salmon, sardine, tuna, and also in chia seeds, flaxseeds, and nuts, they have anti-inflammatory properties and are crucial for good brain and mental functioning.
Vitamin B: Vitamins B3, B6, and B9 are essential for the proper functioning of the nervous system and for the production of neurotransmitters that help control stress and anxiety. You can find them in foods such as lean meats, eggs, beans, and leafy green vegetables.
Probiotics: Foods such as natural yogurt, kefir, and kimchi help improve gut microbiota, which, in turn, can positively affect mental health, as the gut is often called the “second brain.”
Teas: Chamomile, licorice, mint, and ginger teas are known for their calming properties and can help reduce anxiety.
How Nutrition Can Impact Anxiety and Stress?
A balanced diet not only improves physical health but also has a direct impact on mental health.
Eating regularly foods rich in essential nutrients helps maintain balanced levels of serotonin and GABA, promoting stable mood and reducing anxiety.
Moreover, hydration also plays an important role. Dehydration can increase the symptoms of stress and anxiety, so staying hydrated is essential for maintaining emotional balance.
How to Implement Changes in Lifestyle
In addition to a healthy diet, practices such as physical exercise, meditation, and relaxation techniques are fundamental for controlling stress and improving mental health.
Meditation, for example, has shown promising results in reducing stress and anxiety. It helps calm the mind, promoting a state of deep relaxation.
The regular practice of physical activities is also one of the most effective methods for reducing anxiety, as it releases endorphins, neurotransmitters that help improve mood and the feeling of well-being.
Conclusion
With the right focus on nutrition, it is possible to effectively combat the symptoms of anxiety and stress.
About the Author
Bruna Barbosa — Nutritionist, CRN-DF 16963
Specializing in Functional Nutrition, Phytotherapy, and Digestive Health, Bruna helps people understand their symptoms and transform their health starting from the gut, based on scientific evidence, empathy, and clinical practice. She produces accessible, well-founded content to guide more conscious and sustainable choices.
Learn more about Bruna →
