A recent blog post on the GoodTherapy.org site featured this article: “Can Social Anxiety Be Caused by a Nutritional Deficiency?”. I was thrilled to have been quoted and to have shared my experience with pyroluria, a form of social anxiety, shyness and inner tension, that responds very well to the supplements vitamin B6, zinc and evening primrose oil. It was also a wonderful opportunity to get folks thinking about the role that food and nutrients play in mental health.
I was rather surprised by this comment from Nerina Garcia-Arcement, a licensed clinical psychologist and clinical assistant professor at the NYU School of Medicine: “Having a healthy and balanced diet is overall beneficial, but it won’t cure social anxiety or a mood disorder. I am more likely to recommend my clients get enough sun exposure to improve their moods (seasonal affective disorder) than recommend diet changes.”
I certainly support the recommendation for sun exposure and write this blog post to provide additional resources for those who may be unfamiliar with the recent food mood research. And I will address pyroluria, zinc and vitamin B6 in a separate post.
Here is just some of the 2012 food mood research:
Dias GP, Cavegn N et al. 2012. The role of dietary polyphenols on adult hippocampal neurogenesis: molecular mechanisms and behavioural effects on depression and anxiety. 2012. Oxidative Medicine and Cellular Longevity Epub 2012 Jun 28
“Studies on the effects of dietary polyphenols” (such as those found in green tea and turmeric), “on behaviour and AHN” (adult hippocampal neurogenesis), “may play an important role in the approach to use diet as part of the therapeutic interventions for mental-health-related conditions.”
Michalak J, Zhang XC et al. 2012 Vegetarian diet and mental disorders: results from a representative community survey. International Journal of Behavioral Nutrition and Physical Activity. Jun 7;9(1):67. [Epub ahead of print]
“Vegetarians displayed elevated prevalence rates for depressive disorders, anxiety disorders and somatoform disorders.” The authors also state that because “vegetarians exhibit a wide diversity of dietary practices, future research should more carefully define vegetarian diet to enable closer examination of the associations between diet and risk of mental disorders.” Since this was an epidemiological study, it shows association only. But it’s a great start.
Davison KM, Kaplan BJ. 2012. Nutrient Intakes Are Correlated With Overall Psychiatric Functioning in Adults With Mood Disorders. Canadian Journal of Psychiatry. 57:85-92
This study looked at Canadian adults with mood disorders. Intake of carbs, fiber, total fat, linoleic acid, riboflavin, niacin, folate, vitamin B6, B12, pantothenic acid, calcium, phosphorus, potassium, iron, magnesium and zinc were measured and “higher levels of nutrients equated to better mental health.” (This study was included on my poster presentation at the 2012 Anxiety Disorders Association of America conference)
One of the study authors, Dr Kaplan, PhD was quoted as saying: “Doctors should consider counseling their patients to eat unprocessed, natural, healthy foods and refer them to a nutrition professional if specialized dietary consultation is needed.”
Torres SJ, Nowson CA. 2012. A moderate-sodium DASH-type diet improves mood in postmenopausal women. Nutrition. Sep;28(9):896-900. Epub 2012 Apr 4.
“In addition to the health benefits of a moderate-sodium Dietary Approaches to Stop Hypertension diet on blood pressure and bone health, this diet had a positive effect on improving mood in postmenopausal women.” This diet did include lean red meat, which “was associated with a decrease in depression.”
Dr Felice Jacka, an Australian researcher, has a number of papers that I’ve blogged about in the past. A more recent one from 2011 looked at Norwegian adult men and women, and found that “those with better quality diets were less likely to be depressed” and that a “higher intake of processed and unhealthy foods was associated with increased anxiety.”
In a recent bipolar post, I also mention some of the research around eating a real food traditional diet and a lower risk of bipolar disorder, and the relationship between gluten and bipolar disorder.
All in all, there is much recent evidence pointing to some very real benefits for making dietary changes in order to improve mental health outcomes. Clearly, more research is needed, but we have growing evidence that the food mood connection is NOT “just a bunch of hooey” (as one of the readers stated) and we need to keep our minds open if we are to help those in need of our services!
Interesting variety of research. Thanks for sharing it, Trudy! I also believe the mood you are in when you eat the food you eat has a correlation with how that food impacts your body! XO
Hi Katherine
Yes, the mood you are in when you eat the food you eat has a correlation with how that food impacts your body. For example, if you are stressed or angry, it’s likely your digestion will not be up to par and this could affect your mood.
Trudy
Very interesting! I love reading your posts and learning each time I do… BTW the eggplant recipe sounds yummy. Thanks Trudy!
Thanks Gail – enjoy the eggplant dip!
I’m like Gail, I learn something every time I read your blog posts. I KNOW that anxiety can be caused by food – I used to have massage clients who were so anxious, and I would suggest getting off soda and coffee – sure enough, anxiety almost disappeared. So I believe you 100%, even from what little I know.
Sue
Sue
Good for you for making those recommendations – simple enough but can be difficult for some folks who self-medicate with caffeine to get through their day! We have to look for the underlying cause of their fatigue: poor sleep, anemic, burned out adrenals, food intolerances, low thyroid etc and address this and then coffee and soda is easy to quit. And boy does it make a big difference with anxiety for a large number of people!
Trudy
Hi Trudy,
This is so interesting. I have anxiety issues and I have a horrible diet to be honest. Perhaps this is something I should explore further. I would love to find out more.
Ellen Kramer
Ellen
The food mood connection is so powerful! If your diet is horrible and you have anxiety issues then you should really explore further. And I’d love to help! You have a few options – working with me one on one, doing a mood program customized for you. The first step is to do a 15 minute complimentary phone consult.
Another option is to read my book The Antianxiety Food Solution – How the Foods You Eat Can Help you Calm Your Anxious Mind, Improve Your Mood and End Cravings (June 2011, New Harbinger).
If your anxiety issues are serious I would suggest you consider doing both. Keep in mind that ongoing stress, anxious and panic attacks place a huge burden on the heart and increase our risk of heart disease.
Trudy
PS I’ll contact you via email
Trudy –
Thanks for sharing all the research. I’ve really been trying to make small – but significant – changes in my diet this year and these links are really helpful.
I had my last diet soda (ever) in December of last year and lost 10 lbs in 3 weeks without doing anything else. While you’ll never get me to give up meat :-), I’ve gone all organic and have been eating way more fruits and vegetables.
Best,
Phil Dyer
Chief Visionary, Broughton Advisory
http://www.broughtonadvisory.com
Phil
Congratulations on your great diet changes and for quitting diet soda! and getting results!
I am a proponent of red meat consumption so no need to give it up – just make sure it’s quality grass-fed meat.
As you can see from the Torres research above, this diet did include lean red meat, which “was associated with a decrease in depression.” Also, Jacka’s research has also found a correlation between red meat consumption and improved mood. It’s worth noting that both Torres’ and Jacka’s research was done in Australia where beef is mostly grass-fed. So quality is key. And so is quantity – a palm-sized portion seems to be a good rule of thumb.
Trudy
Trudy,
So, the saying “you are what you eat” is quite literal! Great resources on the research that show a direct correlation between food and mood.
Write on!~
Lisa Manyon
Absolutely Lisa! it really is exciting to see all the research supporting this food mood connection
Trudy,
Your information is always full of great suggestions and so true. In addition the combinations of food, drinks and other
items, and what time of day they are consumed have a huge impact as well.
Mitch
Mitch
Yes, with respect to time of the day, eating breakfast (with protein) is key to keeping blood sugar levels stable, thereby improving mood. And of course, eating 3 meals and 2 healthy snacks too. With regards to combining…carb, fat and protein at each meal and snack.
Trudy
I wished more parents would realize this for their children. It’s so sad the increase in childhood depression and anxiety. It’s great you are helping women realize this. Educate the woman and you help the family. Thanks Trudy!
Kiyla Fenell
Thanks Kiyla and yes, that is a big part of my mission “Educate the woman and you help the family”
Trudy –
Thanks for the additional info…really appreciate it!
Phil Dyer
Chief Visionary, Broughton Advisory
http://www.broughtonadvisory.com
Wow. I would have never thought that food would affect social anxiety. It’s really amazing to me just how much your diet affects EVERYTHING else!
Jennifer Bourn, Bourn Creative
Jennifer
Diet does affect so much! In addition to pyroluria, for certain individuals, gluten consumption (https://www.everywomanover29.com/blog/gluten-mood-health-part1/) can also make social anxiety and other mood problems worse.
Trudy