Feeling anxious from juggling your career, social life and personal goals? First step = lets get your nutrition right 🔥

In today’s fast-paced world, many of us young adults are busy juggling demanding careers, personal commitments, dating and a social life. Combine this with societal pressures and social media comparison? No wonder so many of us are feeling anxious and drained! 😅

Anxiety can affect your ability to prioritise self-care and thrive in your career and relationships. When we are stressed, we burn through nutrients at a faster rate, which can leave your nervous system and adrenals feeling burnt out and depleted. Luckily, food is medicine, and working on your diet can significantly improve your anxiety through giving your nervous system and adrenals the nutrients they need. Lets dive into some of my non-negotiables:

1.        L-Theanine: Nature’s Calming Agent 😌

L-theanine, an amino acid found in green tea, help's give you sustained energy with a calming effect. Matcha, a powdered form of green tea, is the best source (although don't panic, if you don't like matcha we can give it to you in a supplement form!). Make sure to use a high quality matcha powder at home (that doesn’t contain additives or sugar), and when you buy from a cafe make sure to ask them first if they use powdered matcha, rather than liquid matcha, to get the health benefits and avoid the sugary syrup.

2.        Vitamin D: Sunshine for Your Mood 🌞

Vitamin D deficiency is associated with anxiety and depression. Aim for at least 15 minutes of sun exposure daily, making sure to avoid peak UV by going out early morning or late afternoon. Avoid wearing sunscreen or sunglasses during this time, and leave your arms and chest exposed. I personally love to go for morning walks at my local park, and on the weekend i'll aim for a 30 minute sunbathing session at the beach before 9:30am, so that I can top up my Vitamin D without getting burnt.

3.        Magnesium: The Relaxation Mineral 🧘‍♀️

Magnesium helps regulate our nervous system, promoting relaxation and reducing stress. Australian soil is quite low in minerals so I’ll often recommend to my clients to supplement with a high-quality magnesium product during high stress periods.

Top food sources:

• 80%+ dark chocolate

• Nuts (almonds, cashews) and seeds (pumpkin, sunflower)

• Whole grains (quinoa, brown rice)

4.        Omega-3 Fatty Acids: Brain Boosters 🐟

These healthy fats are essential for brain health and have been shown to reduce symptoms of anxiety by supporting balanced neurotransmitter function.

Top sources:

• Fatty fish like sardines, mackerel, anchovies, salmon and herring

• Chia seeds, flax seeds, hemp seeds, walnuts, algal oil, ahiflower

5.        Zinc: For a Resilient Nervous System 🦪

Zinc plays a role in brain function and emotional balance, with deficiencies linked to increased anxiety.

Top sources:

• Oysters (the ultimate zinc source!)

• Red meat

• Legumes (lentils, chickpeas)

6.        Reduce Stimulants: Caffeine and Sugar ☕️

While coffee and sugar may provide a quick energy boost, they often lead to anxiety-inducing crashes. Opt for:

• Herbal teas and matcha (or add L-theanine to your coffee!)

• Blood sugar balancing snacks (aim for 10g+ protein and <10g sugar)

  
  

Ready to get on top of your anxiety in 2025 and feel your most confident radiant self? Head to my appointments page to find out how you can work with me – Lauren x