Autumn comes with the endless possibilities to start something new, to embark on a new journey. It has that magical energy that everything is possible — a little bit like New Year’s Eve. As much as it is a fantastic energy to embrace, it is also important to stay kind to ourselves and true to our values. Everything has to come from the heart, with the right intention — otherwise we end up feeling anxious and depleted, breaking yet another promise to ourselves.
This season also offers a beautiful opportunity to turn inwards and have an honest and kind chat with ourselves. Where are we now? How far did we come this year? There are also some important nutrients that can offer a helpful buffer.
Water
Research by Haghighatdoost (2018) suggests that drinking plain water can reduce depression. Sugary drinks spike blood sugar only to drop afterwards, creating low mood and mood swings. Water supports nutrient delivery to the brain, eliminates toxins and inflammatory markers, and provides energy for optimal brain function.
Vitamin B
This nutrient supports multiple brain functions and is commonly recommended for those with depression or anxiety. B1 assists with quick thinking, learning, and energy production. B6 facilitates conversion of tryptophan into serotonin. B12 enhances brain function and memory. Food sources include nuts, seeds, butternut squash, oily fish, tuna, prawns, chicken, turkey, pork, organ meat, milk, eggs, and green leafy vegetables.
Magnesium
Essential for muscle relaxation and promoting a calm state, magnesium is linked to the body’s GABA production and synthesis. GABA helps regulate mood and reduce anxiety. Sources include green leafy vegetables, nuts, seeds, dark chocolate, soy milk, and tofu. GABA-rich foods include fermented items like kimchi, tempeh, miso, green tea, broccoli, spinach, tomatoes, and cauliflower.
Omega 3
Vital for brain health and inflammation reduction. Oily fish and algae provide the most bioavailable forms (DHA and EPA). While chia seeds and flaxseed contain ALA omega-3s, the varieties in oily fish are more readily absorbed by the body.
Zinc
This mineral regulates the stress response and supports GABA synthesis. Rich sources include red meat, shellfish, legumes, and seeds.
Vitamin D
Important for mood stabilisation and particularly essential during darker months in the UK. It aids calcium absorption, insulin production, and immune function. Sources include oily fish, red meat, egg yolks, mushrooms, cow’s milk, and soy milk. Most people in the UK benefit from supplementing during autumn and winter.
Experiencing anxiety is a normal part of daily life to some degree. Approaches that help others may not work for you, and strategies that proved effective previously might not succeed today. Approach these solutions with openness and attune yourself to your body’s signals.
Disclaimer: Those experiencing long-term anxiety disorder should consult medical professionals. This article supplements rather than replaces medical guidance.
