5 Ways to Eat to Healthily Manage Anxiety

Sep 16, 2023
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We know that food is medicine, but did you know that concept permeates far beyond healing your everyday malady? Read more to learn how food can also help manage symptoms of anxiety; further promoting a healthy hormonal balance.

Eating healthily to combat anxiety and support hormonal health is essential for overall well-being. Here's a 5-point plan to help guide you.


1. Balanced Diet: Aim for a balanced diet rich in whole foods. Incorporate a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats into your meals. This diversity ensures you get essential vitamins and minerals for hormonal balance and mental health.

2. Complex Carbohydrates: Opt for complex carbohydrates like whole grains, for example, oats, quinoa, and brown rice.  These foods provide a steady release of energy that helps regulate blood sugar levels. Fluctuations in blood sugar can contribute to mood swings and anxiety.

3. Omega-3 Fatty Acids: Include sources of Omega-3 fatty acids such as fatty fish (salmon, mackerel), flax seeds, and walnuts. Omega3s have anti-inflammatory properties and can help support brain function; reducing anxiety.

4. Limit Sugar and Caffeine: Reduce your intake of refined sugars and excessive caffeine. Both can lead to energy crashes and negatively affect hormone levels; potentially increasing feelings of anxiety and stress. Opt for natural sweeteners, like honey, or use alternatives like Stevia. Always consult your primary healthcare physician before implementing anything new to your diet.

5. Mindful Eating and Hydration: Practice mindful eating by listening to your body's hunger and fullness cues. Avoid emotional eating, which can exacerbate anxiety. Stay hydrated by drinking enough water and consuming enough electrolytes throughout the day, as dehydration can affect hormone regulation and mood.


Individual dietary needs may vary. It is important to consult your primary healthcare provider,  nutritionist, and/or a mental health professional; as they can provide personal guidance for managing anxiety and promoting hormonal health through diet. Additionally, regular exercise, adequate sleep, and stress management techniques like meditation can complement a healthy diet in combatting anxiety and supporting hormonal balance.


If you'd like to learn more, please reach out to us at contact@drerikahorowitz.com to schedule a consultation. 


Be well!


Dr. Horowitz and Team