Something we don’t tend to really pay much attention to when we suffer with anxiety are the food and drinks we are consuming every day.
It makes sense, especially if you are unaware of what makes anxiety worse and the link between what goes into your body and your mental health.
I had no idea how much I was intensifying my anxiety day after day with my endless cups of caffeine, alcohol every weekend, and sugary drinks (I loooved milkshakes) whenever the craving hit… which was multiple times a week.
I go deep into everything I discovered, in terms of nutrition, in my first book “Help! Why Am I So Anxious?!”, but in this article I wanted to put the focus on something we don’t really talk about; everything we drink each day.
Here’s what helps me keep my anxiety under control and what I have learned to avoid.
First thing in the morning 🍋💧
As I open my eyes in the morning, I usually reach over to my bedside table and grab the glass or bottle of water I left there overnight.
It’s a habit for me to always have water beside my bed, especially due to the fact that I will always wake up at least once in the night, and then I just naturally have a sip or two of water before going back to sleep.
So before I get out of bed and make my way to the kitchen to turn on the kettle, I will have a few sips of water in bed as I think about my day ahead.
Some mornings are a hell of a lot easier to open my eyes, it’s harder with the colder, darker mornings in the Fall!
I then make myself warm water with the juice of half a lemon or lime, depending on the size. If it’s a huge lemon, I will just have about ¼. You could also have warm water on its own or add some fresh ginger if you’d prefer or if citrus doesn’t agree with you.
I know many people are afraid of lemon being too acidic, but it actually alkalizes in your body, which is wonderful for reducing internal inflammation.
Lemon helps to wake up your digestive system and provides a gentle, daily live detox, essential for a healthy gut.
Throughout my day 🍵
You want to aim for 2 to 3 liters of water a day.
Water helps to keep your digestive system running smoothly, helps you to feel focused with less brain fog, helps to flush toxins from your system and boosts energy levels to name just a few benefits.
I like to sip on pure, filtered water throughout my day. But herbal teas count towards your daily water intake too!
Room temperature and warm teas are much better for your digestive system versus ice cold water. Avoid cold drinks with meals as it can interfere with digestion, and limit them to now and again rather than all day long.
I never used to be a big herbal tea fan, until I found herbal teas I actually enjoy.
My go-to’s are:
- Chamomile – calming
- Peppermint – boost focus and helps with brain fog
- Lemon balm – for emotional stress
- Rooibos – a South African tea that is amazing for easing stress and anxiety
- Red raspberry leaf – Helps balance hormones
- Ginger – aids digestion
Let me know your favourites in the comments!
When you feel like a zombie 🧟♀️
Anxiety leaves us feeling beyond exhausted, whether we sleep or not, due to the flood of stress hormones constantly flooding our system.
Electrolytes are salts and minerals needed by our bodies to function properly, and they provide a serious energy boost! Forget those energy drinks filled with artificial ingredients and rely on natural electrolytes instead.
Magnesium is actually a natural electrolyte and I take it every single day.
Coconut water is also an excellent source of natural electrolytes or try making your own electrolyte drink by adding a dash of maple syrup or honey to a bottle of water with the juice of a small lemon or lime and a pinch of pink/sea salt.
Here is a great electrolyte mix you can get on Amazon which I drink from time to time too! Blends like these are helpful because you can just add them to water and off you go!
When a sweet and fizzy craving hits 🍭
Did you know that most people (you may be one of them) are actually dealing with dehydration due to not drinking enough water or loading up on sugary drinks that draw water out of your cells?
Even slight dehydration can cause really uncomfortable symptoms including constipation, headaches, nausea and a racing heart.
Instead of sugary sodas or juices that increase anxiety I like Kombucha or sparkling, naturally flavoured water like Bubly.
Kombucha is a fermented tea drink, low in sugar and available in many yummy flavours.
It will satisfy that sweet and fizzy craving without overloading your body with sugar and anything that is fermented is great for gut health. It sounds weird, but I promise it’s really good!
I especially love the Synergy and Rise brands.
To wind down at night 😴
Golden milk or cocoa is my go-to bedtime drink. Golden milk is made with turmeric, an adaptogenic spice with a heap of benefits.
Benefits of Turmeric:
- Lowers cortisol (stress hormone) so you feel more relaxed
- Decreases internal inflammation. Increased inflammation increases the intensity of all those physical anxiety symptoms
- Can help you fall asleep faster and improve your sleep quality (sleeping 8 hours means nothing if your sleep quality isn’t great)
- Can help with depression as it boosts serotonin and dopamine
- Helps to improve your overall health and boost immunity due to its antioxidant benefits
Golden milk or Moon Milk hot cocoa recipe 🌙🥛
Makes enough for one serving (ingredients can be found on Amazon here)
- 1 cup unsweetened organic vanilla almond milk (coconut is great too)
- 2 teaspoons organic cocoa powder ( I switch all the time, but currently using the camino brand cocoa powder, which is fairtrade and organic).
- 1 teaspoon turmeric powder
- Pinch of black pepper (aids absorption of turmeric)
- 2 teaspoons maple or your favorite sweetener
- Pinch of cinnamon (boosts serotonin (your brain’s feel-good chemical) and encourages the production of melatonin (your sleep hormone).
In a mug I mix up my cocoa powder, turmeric, maple and black pepper until it forms a nice liquidy paste.
I then heat my milk on medium heat for around 8 or 9 minutes before pouring into my mug and stirring so it’s nice and frothy.
You could also try one of my favoruite ready-made blends called GOLD from Organifi. It contains another powerful relaxation adaptogen called Reishi, as well as my favourite herb, lemon balm
Drinks I avoid ❌
Caffeine ☕
I used to not be able to function without my morning cup of Joe, and then at work I’d have another 2 or 3 cups before lunchtime even rolled around.
Caffeine stimulates the nervous system and can leave you feeling jittery and on edge. It may also increase your heart rate and palpitations.
You may need to cut it out or you could just cut back. We are all different so simply listen to what your body is telling you.
Soda and other sugary drinks 🧃
Too much sugar actually draws water out of the cells and can cause mild dehydration that may contribute to anxiety-type symptoms.
I know it’s hard to avoid those yummy Starbucks drinks when the chilly weather rolls around so just remember, everything in moderation!
Alcohol 🍺
Too much alcohol or alcohol drunk on a regular basis can alter your serotonin levels and other important neurotransmitters in the brain, which can increase anxiety.
I am certainly not against a glass of something now and then, but I don’t drink nearly as frequently as I did years ago.
I used to rely on alcohol to help me manage depression and overwhelming emotions, not realizing that the extreme anxiety and low mood I felt in the days after drinking was due to the alcohol and not “just how I was.”
Yes, I have struggled with anxiety and depression my whole life, but drinking regularly only made it worse for me.
Again, please listen to your body and do what feels best for you. If you do drink, be sure to drink one glass of water alongside each drink to avoid a nasty hangover by ensuring you replace lost hydration.
Regular cow’s milk 🐄
Not just because I am sensitive to dairy, it can increase inflammation in the body, which then only intensifies all your symptoms.
If you do drink dairy try your best to opt for the clean, grass fed kind if possible. I love dairy free options now, unsweetened vanilla almond milk probably being my favourite.
Again, it’s all about balance.
I hope you learned something today if you had no idea that your drinks may have been intensifying your anxiety symptoms.
For your new daily anxiety resource, that allows you to look up absolutely anything you need to, especially when you are desperate for help or relief, I recommend my “Anxiety A to Z” Encyclopedia.
This book is over 600 pages of information, including tips that you can start using today to see results.
You are worthy of healing, but remember that you don’t have to figure it all out in one day.
Sending love and strength to you on your journey. ❤️
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