Virat Kohli's Nutritionist Shares a Diet to Beat Stress and Anxiety

Did you know the packet of chips you eat when you feel low can actually aggravate the feeling? What we eat impacts our mood, this is a fact that has been proven time and again by various researchers. “Mental disorders are thought to be biochemical-based or emotionally-rooted. However, nutrition can play an important role in the onset as well as the severity of mental disorders. Patterns like poor appetite, skipping meals, and craving for sweet foods are noticeable during poor mental health,” says Ryan Fernando, celebrity nutritionist and and founder of QUA Nutrition, his many clients include Virat Kohli and Anushka Sharma. 

“The food intake pattern of the general population in Asian countries and America show that they are often deficient in essential vitamins, minerals, and omega-3 fatty acids. In various studies, the amino acids tryptophan, tyrosine, phenylalanine, and methionine are seen to be helpful in treating mood disorders like depression and anxiety,” he adds.

Ryan recommends essential nutrients and vitamins and minerals that are essential to curb anxiety. 

1. Carbohydrates

Carbohydrates are used a primary source of energy by the brain. Rapidly absorbed glucose contributes to the greater release of cortisol which affects memory adversely. Eating a carbohydrate rich meal releases insulin in the body, this insulin helps let blood sugar enter into cells where it allows the entry of tryptophan to the brain and affects the neurotransmitters levels. Conversely a low carbohydrate diet suppresses the secretion of serotonin and tryptophan. Low glycaemic index foods such as fruits and vegetables, whole grains, etc. are more likely to provide a moderate but lasting impact on brain chemistry, mood, and energy level as opposed to the high glycaemic index foods  such as sugary products, refined and processed foods. 

2. Amino acids

Most neurotransmitters in the brain are made from amino acids. The neurotransmitter dopamine is made from tyrosine, and the neurotransmitter serotonin is made from the tryptophan. Deficiency of these amino acids will not produce enough serotonin for mental well-being. However, excessive build-up of phenylalanine in individuals develops into a disease called phenylketonuria and can cause brain damage.

3. Essential fatty acids

The intake of Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are found to be beneficial in reducing anxiety. "These nutrients are essential to maintain cell membrane function, the release of neurotransmitters and to provide anti-inflammatory, neuroprotective effect against depression. EPA and DHA must be obtained from the diet through the use of fish, shellfish and seafoods, nuts and seeds. N-6 fatty acids are pro-inflammatory. Hence, the proportion of n-6 to n-3 should ideally be 1:1–5:1 due to the pro-inflammatory properties of n-6," advises Ryan.

A diet rich in fruits and vegetables, olive oil, whole grains, lean protein, fish, and legumes has shown to be protective against anxiety due to its high antioxidant and anti-inflammatory properties.

Best supplements for anxiety

As per Ryan dietary supplements for anxiety work on three key lines: manage serotonin deficiency, improve Vitamin B6 and Iron levels in the body 

1. GABA

Gamma-aminobutyric acid (GABA) is an amino acid and neurotransmitter found in the brain that is important for serotonin production the “feel good” neurotransmitter that plays a role in mood regulation and reduce anxiety. 

2. Valenrian root

Valerian root has been used for a variety of medicinal purposes since the time of ancient Greece. While valerian root is commonly known as a sleep aid, this herb can also help reducing anxiety. Once ingested, valeric acids found within the herb convert to calming, “feel-good” neurotransmitters in the body, regulating stress and relaxing the body and mind.

3. Licorice root

Licorice root has benefits for anxiety  because of the effects it has on the adrenal glands. Within the body, the adrenal glands produce the stress hormones adrenaline and cortisol. Licorice helps regulate the production of these hormones, buffeting the body’s defenses against stress and reducing anxiety symptoms. 

4. Probiotics

A healthy balance of gut bacteria in the body can boost the body’s ability to cope with stress, improve overall mental health and bolster cognitive functioning. It also has a positive effect on the gut –brain axis and helps relieve symptoms of anxiety.

5. Magnesium

Magnesium is a positively charged ion, a cation, that is involved in many important molecular functions in the body and has been linked to anxiety-related disorders. Magnesium is found in dark chocolates, nuts, legumes, avocados, etc. 

In addition to eating a balanced diet, drinking enough water to stay hydrated, and limiting or avoiding alcohol and caffeine, the above mentioned foods and supplements can help relieve anxiety.