I’m often asked about how to treat anxiety without the use of pharmaceuticals. Of course, there are many ways to address anxiety in therapy but a fundamental starting point is to begin by examining diet and nutrition. Since I am NOT a medical professional or a registered dietician, I recommend consulting with your doctor for complete and accurate information regarding your specific body type. That said, I’ve done a little research and have come up with the following suggestions:

• Avoid alcohol, soda, fried foods, gluten, and caffeine.
• Limit sugar consumption.
• Drink plenty of water (divide your body weight in half and convert that number to ounces = suggested amount to consume each day).
• Avoid highly processed foods such as lunch meat, frozen dinners, white bread, cookies and chips.
• Consume a variety of fruits and vegetables.
• Eat foods that contain Omega 3 fatty acids: seafood such as wild caught salmon, oysters or sardines; eggs, yogurt, flaxseeds or walnuts.
• Eat foods that contain zinc, such as shellfish, beef, lentils or beans.
• Eat plenty of food that contains Vitamin B, such as brown rice, barley, almonds, and avocados.
• Eat probiotic rich foods such as pickles, sauerkraut or kefir.
• Enjoy plenty of leafy greens and other foods rich in Magnesium.
• Include herbs and spices such as ginger, turmeric, tulsi and ashwagandha.

Smoothies are a great way to easily consume lots of healthy nutrients. Try blending together 1/2 cup of kefir, 1/2 cup of almond milk, 1/4 cup of spinach, 1/4 cup of berries, 1/4 avocado, 1 tbsp fresh ginger, and 1/4 tsp ground turmeric. It’s fun to experiment with different fruits, veggies and spices and I find smoothies to be an easy, enjoyable, and healthy way to start the day.

Wind down in the evening with a cup of chamomile or lavender tea.

Prioritizing nutrition and developing simple, healthy habits can make a HUGE difference in improving anxiety, as well as mood and energy levels.