Nothing diminishes anxiety faster than action.
At Cenegenics, our age management specialists use all-encompassing mitigation plans to address all of the areas in your life that could be impacted by anxiety. Moreover, our team employs clinically-proven, powerful strategies to combat factors which could be contributing to your anxiety in the first place. Discover some of the ways we tackle anxiety and its effects below.
Diet for Anxiety: Impact of Healthy Nutrition Plan
Your brain works around the clock, even when you’re sleeping. In order to function optimally, this complex organ requires the best fuel possible. Foods rich in vitamins, minerals, and antioxidants supply the brain with the nutrients it needs to function well and combat oxidative stress. Yet, poor dietary choices – including those high in refined sugars – have been correlated with impaired brain function as well as mood disorders. 
While the field of nutritional psychology is still emerging, it makes sense to consider the vast impacts your diet could have on brain health. After all, nutrition impacts the rest of the body in vast, immeasurable ways, so it’s no surprise that food choices could also impact the way we think and feel.
Consider, for instance, that risk of depression is 25% to 35% lower in people who follow a Mediterranean or Japanese diet versus the traditional, modern Western diet favored by many Americans. While most U.S. diets comprise an abundance of processed foods, Mediterranean diets are based largely on eating fish and seafood, vegetables, olive oils, unprocessed grains, and minimal amounts of meat and dairy.
Research suggests such a firm link between diet and mental health that European researchers have even developed the MooDFood program which combines expertise in preventive psychology, nutrition, consumer behavior, and psychiatry to analyze the role of certain dietary patterns on risk of depression.  Nutritional interventions are suspected to benefit mental health by increasing healthy habits while simultaneously decreasing unhealthy ones.
Cenegenics physicians help patients take a healthy approach to nutrition, bearing in mind the unique, individual preferences and lifestyles of each person. Ultimately, there are different approaches for different patients, and any nutritional principles that prioritize whole foods over heavily processed alternatives can support not only mental wellbeing but also overall health.
More importantly, virtually any dietary plan can work if executed with high compliance. After all, people do not eat as countries but rather as individuals. They have individual behaviors, but by establishing a deep understanding of the patient’s needs and working closely with them, our nutrition experts help to promote a brain-healthy approach to eating that is also sustainable over a long-term basis.
Exercise for Anxiety Reduction
For a long time now, exercise has been widely considered to be the most cost-effective preventive health care tool available to us. Not only does it have countless positive impacts on overall health, but it is also one of the most effective ways to improve mental wellness. Specifically, regular exercise can have a profoundly beneficial impact on anxiety.
A natural and effective anti-anxiety treatment, exercise enhances mood by releasing “feel good” hormones called endorphins. It can also keep anxiety at bay by encouraging participants to stay present: for instance, holding a pose in yoga or controlling breath while sprinting enforces an in-the-moment mentality which can prevent worries from creeping in.
Exercise can also alleviate tension and tightness in the body, which are commonly seen in anxiety sufferers. Finally, research also suggests that exercise can decrease sensitivity to the body’s reaction to anxiety – it may even decrease the intensity and frequency of panic attacks. 
The beauty of using exercise to combat anxiety is that physical activity produces both immediate and long-term results. While an intense workout can alleviate anxiety for hours, an ongoing regimen could yield sustainable improvement over time. In some cases, regular exercise even works as well as medication to reduce symptoms of anxiety. 
As with nutrition, there is no “one-size-fits-all” approach to exercise. What works for some may not deliver the same results for others. Our physicians understand the busy social, professional, and personal lifestyles many of our patients maintain, which is why high-intensity interval training (HIIT) workouts are typically recommended. This approach maximizes efficiency as it achieves the greatest amount of physical benefit in the shortest amount of time possible and can often deliver the same results as much longer, yet less intense workouts.
With that being said, each person’s preferences and current ability levels are taken into consideration when designing fitness plans. Workouts are tailored to be appropriately challenging which can also support mental health by helping patients meet personal goals.
How Cenegenics Can Help with Anxiety
Oftentimes, symptoms of anxiety creep up slowly. After a while, even frustrating, exhausting symptoms can simply become an accepted part of daily life. Yet, addressing anxiety is necessary to not only help you feel better, but also to help you lead a long, healthy life.
At Cenegenics, our age management programs cater to busy adults and provide practical solutions for mitigating anxiety and addressing its many symptoms, both immediately and long-term. We understand that while stress is an inevitable aspect of most modern professionals’ daily lives, improvements can be made in key areas of health, including nutrition and exercise, to combat anxiety.
Addressing the far-reaching consequences of anxiety is precisely where we excel. Our ultimate goal is to help patients achieve a better quality of life, increase risk factors for disease, and feel great. More importantly, our approach to wellness is based on research, scientifically proven, and overseen by age management specialists who will tailor treatments to your unique needs.
Tackling anxiety requires a robust approach, from nutritional planning to boost mood and improve immune system functionality, to targeted exercise programs that improve mood and mental health. With these and many other practical tools, our physicians can help you overcome anxiety for good, allowing you to become the healthiest and happiest version of yourself.
Next Steps to Overcoming Anxiety with Cenegenics
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About the Contributor
Global Director of Nutrition & Exercise
Rudy Inaba is Cenegenics’ Global Director of Nutrition & Exercise. He is a recognized fitness and sports nutrition consultant with nearly 15 years of experience in clinical exercise physiology and lifestyle management. After pursuing his Master of Science in Clinical Exercise Physiology at the University of Nevada Las Vegas, Rudy joined Cenegenics where he leads 20 clinical locations nationwide in their advancements in kinesiology, nutritional biochemistry, and their analyses of industry research & market trending.
This guide was produced with contributions from the following key resources:
The Cenegenics Education and Research Foundation
The Textbook of Age Management Medicine Volume 1: Mastering Healthy Aging Nutrition, Exercise and Hormone Replacement Therapy
Jeffrey Park Leake, M.D., CPT
Dr. Jeffrey Park Leake is a Partner and Director of Education at Cenegenics Elite Health specializing in age management and wellness. Having trained hundreds of physicians worldwide, Dr. Leake is also the Director of Education for the Clinical Strategies for Healthy Aging course at AMM Educational Foundation.
Todd David Greenberg, M.D., CSCS
Dr. Todd Greenberg is a practicing physician with a broad range of expertise, including wellness, exercise, sports injuries, and MRI of sports injuries. He is a Radiology Clinical Associate Professor at the University of Washington.
 Selhub, Eva, MD. “Nutritional psychiatry: Your brain on Food.” Harvard Health Publishing. 05 Apr. 2018. Retrieved from URL: https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626
 MooDfood: Preventing Depression Through Food. Retrieved from URL: https://www.moodfood-vu.eu/
 J.A. Smits et al. “Reducing anxiety sensitivity with exercise.” Depression and Anxiety. 2008. Retrieved from URL: https://www.ncbi.nlm.nih.gov/pubmed/18729145
 “Exercise for Stress and Anxiety.” Anxiety and Depression Association of America. Retrieved from URL: https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety