Dr. Uma Calm your mind with food: A guide to helping control your anxiety
If you've ever felt that your anxiety levels were out of control, you're not alone. Dr. Uma Naidoo, a Harvard-trained psychiatrist, professional chef, trained nutritionist, and two-time author, has dedicated her career to understanding how food impacts mental health. Her first book, This Is Your Brain on Food, became a foundational guide to the connection between nutrition and mental well-being. With the release of her second book, Calm Your Mind with Food, Dr. Uma dives even deeper into how we can use food as a powerful tool to manage anxiety.
Why Food Matters for Anxiety
As Dr. Uma explains, the connection between food and mental health often gets overlooked. "Most people think about food in terms of their waistline or the number on the scale, but food also impacts our mental well-being," she notes. Anxiety, in particular, has skyrocketed—rising by 25% during the pandemic—and Dr. Uma saw this firsthand in her practice.
Her new book offers practical strategies to manage anxiety through dietary choices, filling a much-needed gap for those seeking alternatives or complements to medication.
Six Pillars to Support Mental Health
Dr. Uma's book introduces six key pillars for improving mental well-being through food. Here are three highlights:
Eat Whole, to Be Whole
"Eat the orange, not the orange juice," Dr. Uma advises. Whole foods like fruits and vegetables contain the fiber, vitamins, and nutrients your brain needs. Instead of reaching for frozen dinners, aim for simple meals made from fresh, whole ingredients.
Focus on Micronutrients
Micronutrients like iron play a critical role in mental health. Dr. Uma emphasizes that many people, especially women and children, are iron deficient—a condition linked to increased anxiety. Incorporating iron-rich foods like spinach, lentils, or lean meats can make a big difference. Don't forget to check with your doctor if you suspect a deficiency.
Avoid Anxiety-Worsening Foods
Certain foods may unknowingly contribute to anxiety. Diet sodas, for example, often contain artificial sweeteners that can disrupt gut health and increase anxiety. Dr. Uma recommends reducing processed foods and replacing them with nutrient-dense options like leafy greens, clean proteins, and healthy fats.
Small Changes, Big Results
Dr. Uma emphasizes the importance of gradual, sustainable changes. "Restriction doesn't work," she says. "It's about finding balance—adding healthy foods while slowly cutting back on processed snacks or sugary drinks." Over time, these minor adjustments can help calm your mind and improve your overall mental health.
Get the Rest of the Story
Dr. Uma's book, Calm Your Mind with Food, hits shelves in the U.S. on December 26, 2023, and the U.K. on January 4, 2024. For more tips and insights from Dr. Uma, check out the So She Slays Podcast! Make sure to follow and subscribe wherever you listen to podcasts.