Diet & Lifestyle Tips to Support Anxiety and Stress

Anxiety is a common problem and can be caused by a range of factors, including diet, lifestyle, sleep, exercise and gut health. Managing anxiety requires a holistic approach that addresses multiple aspects of health.

Dietary recommendations

Gut health, probiotics and fermented foods

There is a strong link between gut health and brain health, and the gut-brain axis is essential for mood regulation. 90% of the body’s serotonin is produced in the gut and transported into the brain, and serotonin is synthesised by probiotics in the gut. A healthy gut promotes better mood regulation and overall mental health. Probiotic-rich fermented foods such as yoghurt, kefir, kimchi, sauerkraut and fermented vegetables help promote a healthy gut microbiome, which improves gut health, reduces anxiety and improves mood. Also increase prebiotic-rich foods such as garlic and onions.

Check for food intolerances

Food intolerances can cause poor gut health and as a result can trigger low moods and anxiety. Discuss the possibility of a food diary, and elimination diet or testing with your practitioner.

Eat whole nutrient-dense foods and a rainbow of fruit and vegetables

Consume fruits, vegetables, whole grains, and lean proteins, and incorporate healthy fats (avocados, nuts, seeds and olive oil). Eat a rainbow of fruit and vegetables each day – colourful fruits and vegetables contain antioxidants that help to protect the gut and the brain from oxidative stress. Too much oxidative damage can be a contributing factor in anxiety.

Complex carbohydrates, protein and balanced blood sugar

Eat regular, balanced meals and snacks that combine complex carbohydrates and protein with healthy fats and fibre. This helps keep blood sugar levels stable, preventing the irritability or anxiety that can result from blood sugar fluctuations. Serotonin is made in the brain in the presence of insulin, so steady blood sugar levels are essential for a steady supply of glucose – and serotonin – to the brain.¹

Omega 3 fatty acids

Omega 3 is an essential fat for the brain. It is important to consume enough Omega 3 each day for the brain cells to work effectively and to keep inflammation in check, which can otherwise lead to poor mental health. Omega 3 fats support brain function and help reduce symptoms of anxiety and depression, and low levels of Omega 3 fatty acids are linked to higher anxiety levels. Include chia seeds, walnuts, flaxseeds and algae oil in the diet each day. Fatty fish and its oil are also a source of Omega 3.

Magnesium-rich foods

Magnesium is essential for brain health and normal neurotransmitter production, supports the nervous system and can help with relaxation. Research has consistently found a close link between magnesium insufficiency and anxiety. Magnesium can be found in green leafy vegetables such as spinach, nuts (such as almonds), seeds, beans, whole grains, bananas and dark chocolate.

Zinc-rich foods

Zinc helps reduce anxiety because it supports brain function, neurotransmitter balance, and stress regulation. Zinc-rich foods include pumpkin seeds, cashew nuts, hemp seeds, chickpeas, lentils, black beans and whole grains. It is also highly concentrated in beef, oysters, chicken and fish.

B vitamin-rich foods and green leafy vegetables

B vitamins are essential for normal brain function and normal brain energy production, and can help manage stress. Vitamin B6, in particular, is essential for the production of serotonin, a neurotransmitter that helps regulate our mood. Green leafy vegetables are high in folate, which is essential for neurotransmitter function – deficiency is linked to depression and cognitive decline.² B vitamins can be found in avocados, sunflower seeds, leafy greens and legumes. They are also found in animal products.

L-theanine-rich foods

L-theanine promotes relaxation and reduces the symptoms of stress as it is needed for a neurotransmitter called GABA. L-theanine is found in green tea, black and matcha tea.

L-tryptophan-rich foods

Tryptophan is a precursor to serotonin and is needed for its production. Tryptophan can be found in nuts and seeds, tofu and other soya products, oats, bananas, pineapple, dark chocolate and lentils. It can also be found in fish, eggs, cheese and turkey.

Choline-rich foods

Choline is a vitamin-like substance that is necessary for neurotransmitter function and mental clarity. Choline can be found in broccoli, shiitake mushrooms, cauliflower, kidney beans, potatoes and wheat germ. Choline is also found in eggs and salmon.

Herbal teas

Chamomile, lavender, and peppermint teas are natural remedies to calm the mind. Chamomile, for example, has mild sedative properties that may help relieve anxiety and stress.

Stay hydrated

Dehydration can worsen stress and symptoms of anxiety, and can cause fatigue, brain fog and mood imbalances.³ Drink plenty of water and herbal teas – aim for at least 2-3 litres a day, adjusted to individual needs.

Foods and drinks to avoid or limit

Caffeine

Caffeine can trigger adrenaline and cortisol, leading to jitteriness and increased anxiety, and can disrupt neurotransmitter balance and sleep.⁴ Avoid excessive caffeine – including coffee, energy drinks and caffeine-based supplements – and excess sugar, which can increase anxiety by causing energy crashes. Opt for herbal teas or decaf options. Reducing intake can help stabilise mood.

Sugar and processed foods

Cause blood sugar spikes and crashes, worsening mood swings.

Artificial sweeteners (aspartame, sucralose)

Can negatively impact neurotransmitter function.

Alcohol

Alcohol temporarily numbs anxiety but increases anxiety and worsens symptoms over time by disrupting sleep and depleting neurotransmitters. Reducing or eliminating it from the diet can help improve overall stress management.

Fried and fast food

High in trans fats and refined carbs, which trigger inflammation and stress responses in the brain.

Lifestyle recommendations

Diaphragmatic breathing

Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds. Repeat 5-10 times.

Box breathing

Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds.

Deep breathing and relaxation techniques

Practices such as deep breathing, progressive muscle relaxation, or guided imagery can help lower the body’s stress response. Breathing exercises like the 4-7-8 technique are especially helpful during moments of acute stress or anxiety.

Mindfulness and meditation

Mindfulness and meditation are powerful tools for reducing anxiety and have been shown to have a positive effect on the brain and the way it deals with stress.⁵ Focusing on the present moment helps ground the individual, reduces racing thoughts and worry, and promotes relaxation. Daily meditation lowers cortisol (the stress hormone) and improves emotional regulation – just 10-20 minutes a day can lead to noticeable improvements in stress levels. Practise mindfulness, meditation or deep breathing exercises daily.

Journaling and gratitude practice

Writing down negative thoughts helps release emotional burdens. Practising gratitude daily can shift focus to positive aspects of life.

Regular exercise

Physical activity has numerous mental health benefits, including reducing anxiety, and should be encouraged daily. Exercise releases endorphins and other good mood hormones, which are natural mood elevators. Aim for at least 30 minutes of moderate activity most days of the week (at least 4-5 times per week).

• Aerobic exercise (30-45 min, 3-5x per week): running, walking, cycling and swimming boost endorphins.
• Yoga and pilates: combines movement with deep breathing to calm the nervous system.
• Strength training and movement: lifting weights improves dopamine levels, which enhances mood and mental resilience. Moving every hour (stretching, walking) prevents anxiety buildup.

Time in nature

Spending time outdoors, particularly in green spaces or near water, helps clear the mind and can significantly lower stress levels. Exposure to sunlight, and inhaling phytocides released by plants, have been shown to lower cortisol levels in the body and improve depression and anxiety. Encourage clients to take regular walks in nature (grounding) or spend time in quiet, natural settings.

Quality sleep

Sleep is essential for mental health. Stress and anxiety can be worsened by poor sleep, and sleep deprivation can worsen symptoms of depression and anxiety as it increases cortisol levels in the body. Aim for at least 8 hours of quality sleep per night.

• Consistent sleep schedule: go to bed and wake up at the same time daily.
• No screens before bed: avoid screens and blue light from phones 1 hour before sleep.
• Dark, cool room: keep the bedroom cool (60-67°F or 18°C) and completely dark.
• Relaxation routine: create a calming bedtime routine – take a warm bath, read a book, or do light stretching before bed.

Limit screen time and social media

Research has found that higher levels of screen time are linked to depression and anxiety.⁶ Reduce social media and digital use, especially negative or anxiety-inducing content – a maximum of 1-2 hours/day helps avoid comparison and stress. Unplug before bedtime to let the mind unwind naturally.

Connect with others

Social connection is an essential part of being a human. Strong social connections and support systems are essential for emotional well-being and act as a buffer against stress and anxiety, and research has found that better social connections can lead to a reduction in anxiety and depression. Spending time with friends, family or pets can reduce stress and boost oxytocin levels, and joining support groups (online or in-person) provides emotional reassurance. Encourage clients to seek social support when needed and be open about their feelings.

Time management

Set boundaries and avoid overcommitting. Break tasks into smaller steps to avoid feeling overwhelmed.

Engage in hobbies

Creative activities (painting, gardening or music) or nature walks can help relax the mind.

Personal growth and mindset

Encourage clients to practice self-compassion, build emotional resilience, and challenge negative thought patterns, which can contribute to long-term stress reduction.

Professional help and therapy

Cognitive Behavioural Therapy (CBT)

Helps reframe anxious thoughts.

Mindfulness-Based Stress Reduction (MBSR)

Uses meditation and awareness practices to manage stress.

Seeking help

Suggest professional help when needed – a therapist, counsellor or coach can provide personalised strategies, and approaches such as cognitive-behavioural therapy (CBT) or talk therapy can address the root causes of anxiety and provide effective coping strategies.