catering round-up
Nutrition and Anxiety
Professor David Russell explores the
relationship between nutrition and anxiety
A
ccording to Young
Minds, a UK-based
charity supporting
young people with mental
health challenges, one in ten
children has a diagnosable
mental health disorder – that’s
roughly three children in every
classroom. This figure rises in
adolescence, where one in five
young adults has a diagnosable
mental health disorder.
What's fuelling this rise?
Theories range from increased
reporting and diagnostic
improvements to social media,
vaccinations, increased life
pressures and financial struggles.
Whatever the reason, it’s clear
that mental health challenges are
omnipresent in today’s society
and particularly prevalent in our
classrooms and lecture theatres.
So, what can
we do to help?
Nutrition may not be the natural
first step that comes to mind,
but research is emerging that
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suggests a nutrient-dense plate
could support those with mental
health issues, especially anxiety
and depression. We’ll explore
just one parameter of this idea
today: blood sugar levels.
Observational evidence suggests that a relationship
may exist between high glycemic index (GI) diets and
the development of anxiety and depression symptoms
Observational evidence
suggests that a relationship may
exist between high glycemic
index (GI) diets and the
development of anxiety and
depression symptoms, according
to a study within the Case Reports
in Psychiatry Journal. High GI
foods are commonly known as
refined carbohydrates, or food
that spikes blood sugar rapidly.
The article discusses how high
GI foods result in an increase
in blood glucose levels and a
corresponding drop in blood
sugar. This drop is associated
with an acute increase in
adrenaline which contributes lean meats, root vegetables,
to neuropsychiatric symptoms wholegrains, low-sugar fruits
– including anxiety. The (berries, apples, pears), full-
Harvard Medical School blog fat dairy, pulses, legumes,
agree that low blood sugar can nuts and seeds. We’d also
precipitate or mimic symptoms recommend opting for three
main meals which contain
protein, fibre and fat, as opposed
to regular snacking. We’ll
explore this another time…
To finish, we want to highlight
the importance of professional
of anxiety, and therefore it is therapies, social support and stress
important that enduring blood management when dealing with
sugar levels are kept stable. mental health. Nutrition is by no
There are many other means a catch-all solution but is
studies suggesting nutritional a supportive aide in managing
interventions to support anxiety. mental health challenges.
Our recommendations are:
green vegetables, oily fish, eggs, www.russellpartnership.com
Further reading:
Main image © freepiks.com
https://youngminds.org.uk/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4963565/
https://www.health.harvard.edu/blog/eating-well-to-help-manage-
anxiety-your-questions-answered-2018031413460