Poor diet seems to go hand-in-hand with stress and anxiety. If you eat badly (a frequent consequence of stress), you'll eventually end up feeling bad. Generally speaking, if you eat well, you'll feel well. Remember the old saying, “You are what you eat”? It really is true: A healthful diet can go a long way toward relieving anxiety and other bad feelings, while helping to promote mental, as well as physical, health.

A Note to Carb Cravers

Some researchers now believe that the carbohydrate cravings so many people experience when depressed or under stress are actually the body's attempt to increase serotonin production in the brain. However, they disagree about how often and to what extent one should give in to these cravings.

Carbohydrates such as bread and pasta can induce feelings of drowsiness, calm, and well-being. Eating too many of those kinds of foods without getting sufficient exercise can prove harmful. Carbohydrates cause blood sugar to rise, and high blood sugar over long periods can lead to diabetes. However, some nutritionists say it is inactivity rather than “good carbohydrates” (such as whole grains) that can give rise to health problems. Your best bet will undoubtedly be to eat sensible amounts of most types of foods — and, of course, to make sure to get enough exercise, as well.

If you find that you often give in to cravings for sweet foods (or things like bread or pasta) when stressed, depressed, or anxious, you might want to speak with a nutritionist, if possible. Or check out some of the readily available information on coping with carbohydrate cravings. (It might also be wise to save the bread or pasta for your evening meal or snack, when sleepiness might work in your favor, rather than in the morning, when you probably need to be alert.)

And, of course, choosing “good carbs” such as sweet potatoes, brown rice, and whole grain bread will undoubtedly serve your body (and, ultimately, all of you) better than choosing a lot of ice cream, candy, or cookies.

The Complex, Made Simple

Simple carbohydrates mean those that are digested most easily (“simple” because they don't have to be broken down into glucose: they already are sugars) and include honey, molasses, and table sugar. Complex carbohydrates include pastas, cereals, and breads. (Fruit and vegetables contain both simple and complex carbohydrates.) All foods are proteins, fats, or carbohydrates (or alcohol). You have no doubt heard by now that your best food choices come from the complex carbohydrates, such as fruits, vegetables, and whole grains, and low-fat proteins. Eating a combination of these can provide you with sustained energy and balanced mood.

The Serotonin Connection

To the brain, insufficient levels of serotonin may be perceived as life threatening, which is why people who don't have sufficient serotonin levels in their systems often feel so much anxiety or dread. The craving for carbohydrates in such people is thought of more and more often as an addiction: The craver uses certain foods to produce feelings of well-being and will need ever greater amounts of the sugars found in them to achieve the same results.

Healthful, Mood-Boosting Foods

Potassium, found in bananas and other foods, can help boost mood. (A little peanut butter with sliced banana on whole wheat bread might make a good breakfast or healthful snack.)

So can salmon, which is also good for the skin and cognitive function. Avocadoes, Brazil nuts, and chamomile tea are also said to improve mood.

Before you use sweet, starchy, or creamy foods to “self-medicate” on a regular basis, you should learn about nutrition, so that you can make wise choices. (Appendix A lists a few books on this subject.)

Although anxiety can make it hard to exercise, make wise food choices, and try new things, we hope you will try to make at least one healthful change. It just might pay off.