I’m so glad you’ve decided to take a moment and join me at my table! Today, I want to talk about a topic that affects so many of us—anxiety.
Anxiety is more common than many realize. In fact, anxiety disorders are the most common mental illnesses in the U.S., affecting over 40 million adults; almost 20% of the population!
As a Bible-based dietitian, I believe that God’s Word offers wisdom for every aspect of our lives, including how we manage our mental health.
In this blog, we’ll explore what the Good Word says about anxiety and how our Heavenly Father provides guidance not only for our spiritual well-being but also for our physical health.
What Bible Verses Can Teach Us About Anxiety
Let’s explore some interesting Bible verses about anxiety and discover how God can guide us to a more peaceful state of mind.
Proverbs 3:5-6
“Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to Him, and He will make your paths straight.”
This verse encourages us to trust in God rather than our own understanding, which can be particularly comforting when anxiety clouds our judgment.
Proverbs 12:25
“Anxiety weighs down the heart, but a kind word cheers it up.”
Directly addressing anxiety, Proverbs 12:25 highlights the power of kind words to uplift a troubled heart.
Romans 8:38-39
“For I am convinced that neither death nor life, neither angels nor demons, neither the present nor the future, nor any powers…will be able to separate us from the love of God that is in Christ Jesus our Lord.”
Reassuring us of God’s unwavering love, this verse reminds us that we can find powerful comfort from our Lord in the face of anxiety.
Matthew 6:34
“Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.”
Jesus encourages us not to add to our anxiety by worrying about the future, but to focus on today and trust in God’s provision.
Matthew 6:25-27
“Do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more than food, and the body more than clothes? Look at the birds of the air; they do not sow or reap or store away in barns, and yet your Heavenly Father feeds them. Are you not much more valuable than they? Can any one of you by worrying add a single hour to your life?”
This passage reminds us that God takes care of even the smallest creatures, so how much more will He care for us? Trusting in His provision helps shift our focus away from the worries that often overwhelm us.
Philippians 4:6-7
“Do not be anxious about anything, but in every situation, by prayer and supplication with thanksgiving, let your requests be made known to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”
Philippians 4:6-7 encourages us to bring our worries to God through prayer. When we pair our prayers with gratitude, we invite the peace of God to calm our minds, even when we’re facing difficult times.
1 Peter 5:7
“Cast all your anxieties on Him because He cares for you.”
God invites us to bring all our worries to Him because He genuinely cares for us. We don’t have to carry our burdens alone.
Similarly, Psalm 34:17-18 reminds us, “The righteous cry out, and the Lord hears them; He delivers them from all their troubles. The Lord is close to the brokenhearted and saves those who are crushed in spirit.”
Both of these beautiful passages comfort us with the knowledge that God is near when we feel stress and anxiety.
Nutrition’s Role in Managing Anxiety: Advice from a Bible-Based Dietitian
Just as spiritual practices help us manage anxiety, what we eat can profoundly impact our mental health, too. Here’s how simple, nutritious choices can reduce the symptoms of anxiety and improve our mental wellness.
Incorporate Omega-3 Fatty Acids
Omega-3 fatty acids, found in walnuts and fatty fish like salmon or sardines, have been shown to reduce inflammation and promote brain health.
Research suggests that these healthy fats can help lower anxiety levels by supporting the production of serotonin, a neurotransmitter that regulates mood.
Prioritize Whole Foods
We often make things more complicated than they need to be, which can leave us feeling stuck.
Think of fruits, vegetables, whole grains, and lean proteins as the building blocks of your meals. These foods are packed with the nutrients your brain needs to function well.
When it comes to managing anxiety through nutrition, simplicity is key. Focus on whole, nutrient-rich foods, and steer clear of overly-processed items.
Opt for Complex Carbohydrates
Complex carbs like oats, brown rice, and sweet potatoes help keep your blood sugar levels steady, which is crucial for mood stability. A balanced diet that includes these foods can prevent the spikes and crashes that often worsen anxiety.
Support Your Gut Health
The gut-brain connection is vital for mental health, as about 95% of serotonin receptors are found in the gut. Research is exploring the potential of probiotics in treating anxiety and depression, which shows how important gut health is.
Incorporating probiotic-rich foods like yogurt, kefir, and sauerkraut can support your gut health, which may help reduce anxiety.Want more Bible-based nutrition tips? Check out, “Biblical Eating Habits: Lessons from Scripture for a Healthy Life.”
Stay Hydrated
Drinking enough water is a simple but powerful way to manage anxiety. Dehydration can lead to mood swings, fatigue, and increased anxiety. Keeping hydrated helps your brain function optimally and supports your overall well-being.
Just as our bodies need water, our souls need spiritual nourishment. Remember that Jesus Christ offers us living water—a spiritual sustenance that leads to eternal life.
Anxiety-Relieving Foods
There are many wonderful food options that are specifically known to alleviate anxiety. For example, foods that are rich in antioxidants (like berries, beetroot, and avocado) help combat oxidative stress—a factor that can contribute to anxiety.
Studies also show that diets low in magnesium can increase anxiety-related behaviors. So, consider adding more magnesium-rich foods like leafy greens, legumes, nuts, seeds, and whole grains to your diet.
Here are some other foods known to combat anxiety:
- Brazil Nuts: Rich in selenium, Brazil nuts help reduce inflammation and improve mood. Their antioxidants also protect your cells from damage.
- Eggs: Egg yolks are a great source of vitamin D and tryptophan, both of which boost serotonin, the “feel-good” chemical.
- Pumpkin Seeds: High in potassium and zinc, pumpkin seeds support nerve function and help manage anxiety.
- Dark Chocolate: Dark chocolate has flavonoids, tryptophan, and magnesium, all of which can reduce stress and improve brain function. Just enjoy it in moderation!
- Green Tea: Green tea contains L-theanine, an amino acid that lowers stress levels.
Uniting the Bible & Science-Backed Nutrition to Heal Anxiety
Remember, it doesn’t have to be complicated.
Taking small, simple steps can make a big difference when it comes to managing anxiety. With the right foods and a strong foundation of faith, you can find the balance you’ve been searching for.
Ready to learn more?
Join me for “Grace-Fueled Calm” on August 21st-23rd, a 3-day workshop designed to blend God’s Word with the power of nutrition for stress relief. Sign up today and let’s explore how God’s teachings can guide us to healthier, happier, more peaceful lives.
