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Women’s Health Week: Prioritizing Your Well-Being

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As we embrace the spirit of empowerment and celebrate the strength and resilience of women, National Women’s Health Week takes center stage. This annual observance, held from May 12th to May 18th, reminds women of all ages to prioritize their health and well-being. It is a time to reflect, educate, and inspire as we journey toward nurturing a healthier and happier life.

At Maryland University of Integrative Health, we embrace this opportunity to inspire and empower women, fostering a generation of strong individuals leading fulfilling lives. Our expert faculty, Dr. Suzie Carmack, Department Chair of Yoga Therapy, and Ayurveda, shares five actionable steps women can take to optimize their physical, mental, and emotional well-being:

  1. Prioritize Your Time with the 2/10/5/7 Rule: To effectively manage your day, adopt the 2/10/5/7 rule. Allocate at least 2 hours daily for “me time,” including personal exercise, spiritual reflection, and self-development. Limit work-related efforts, including emails, to a maximum of 10 hours per day. Dedicate at least 5 hours each day to quality time with family, friends, and hobbies. Lastly, ensure you have a minimum of 7 hours of sleep or restorative downtime.
  2. Practice Self-Compassion for Well-being: Avoid self-criticism and stress by cultivating self-compassion. Embrace mindfulness, kindness, and common humanity to support your wellness journey. By being gentle with ourselves, we can better manage stress and maintain overall well-being.
  3. Take Genius Breaks: Discover the power of micro-breaks throughout your day. In her best-selling book, “Genius Breaks,” Dr. Carmack encourages combining movement, mindfulness, and meaning into short breaks. Just a couple of minutes can reset your mindset, recharge your body, and release stress.
  4. Embrace Seasonal, Unprocessed Foods: Connect with the feminine energy of mother nature by including seasonal, unprocessed foods in your healthy diet. This approach enhances your relationship with nature and supports overall well-being.
  5. Schedule Ongoing Medical Appointments: Ensure you don’t miss essential medical appointments by dedicating time to schedule all your ongoing check-ups, annual exams, and specialty appointments. Taking this proactive step demonstrates your commitment to your health and helps maintain a comprehensive care routine.

As we celebrate National Women’s Health Week, let us remember the importance of prioritizing our well-being. By following these actionable steps and embracing empowerment, we can nurture a healthier, happier life. Join us in celebrating women’s health and take charge of your wellness journey today.

Capitalizing on the Cannabis Boom: Innovations for Health & Wellness by Dr. Bhodi Tims

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cannabis market

Capitalizing on the Cannabis Market Boom: Innovations for Health & Wellness by Dr. Bhodi Tims

The cannabis industry is experiencing unprecedented growth, with experts projecting $18 billion in legal US sales by 2030. This expansion presents a multitude of opportunities for entrepreneurs and health practitioners alike. Let’s explore the factors driving the industry’s growth, the future of cannabis, and how Maryland University of Integrative Health’s Cannabis Science program can prepare you for a successful career in this evolving landscape. 

Why is the cannabis market growing?

The impressive growth of the cannabis market is due to a variety of factors. One important aspect to consider is the difference between medical-only and combined medical and recreational cannabis markets. In many states, both distribution channels are available, and it’s clear that recreational cannabis will be the main driving force in the near future. However, as the market continues to develop and federal regulations allow for cannabis distribution across state lines, this change will open doors for businesses and practitioners who want to tap into the increasing demand for natural, plant-based solutions. 

One aspect contributing to the growth of the cannabis industry is the connection between the unique sensory experiences and the psychoactive and therapeutic properties of cannabis. As more research unfolds, new possibilities for innovation will arise, allowing businesses to create advanced products and therapies that cater to various consumer needs and preferences. 

Cannabis as a wellness product

The cannabis industry is also becoming more consumer-driven, which is helping it grow. As people become more selective and focused on their health, they’ll look for products that not only offer enjoyment and relaxation but also support their overall well-being. This change will boost the demand for health and wellness products, opening opportunities for businesses and practitioners to create innovative solutions that meet these evolving consumer needs. 

Practitioners who focus on clinical applications will greatly benefit from the increasing evidence supporting cannabis’s therapeutic uses. Cutting-edge research is expected to reveal connections between the endocannabinoid system and other bodily functions like immune, hormonal, and inflammatory responses. These discoveries will lead to the development of cannabis-based therapies that can enhance the effectiveness of herbal treatments targeting specific physiological processes. 

As the industry continues to mature, product standardization will become more critical. This involves understanding the link between distinct sensory signatures and the composition of active compounds in cannabis. Additionally, THC levels are predicted to decrease, and more complex combinations of active compounds will be utilized in clinical settings, further broadening the potential uses of cannabis-based treatments. 

The future of the cannabis industry

The growth of the cannabis industry will undoubtedly impact public perception and acceptance of cannabis use. As more consumers and clinicians explore cannabis without fear of legal ramifications, usage will increase. The long-term market growth will depend on increasing consumer trust with quality assurance practices and strong scientific support of the therapeutic impacts of cannabis.

MUIH is uniquely positioned to prepare graduates for this changing landscape. While access to the recreational and medical cannabis arena will remain controlled by states, the indirect jobs associated with the field are wide open. Services that every business requires, such as trained practitioners who can guide patients in finding appropriate products, will be in high demand. Additionally, the CBD-dominant product marketplace will continue to mature, and the ability to combine cannabis-based products with herbal medicines will be sought after. MUIH’s Herbal Medicine programs offer the tools, certifications and long-term guidance to give graduates in this field the best chance for success.   

For those considering a career in this field, it is essential to get involved now and become comfortable consuming scientific information. By doing so, you can contribute to the continued maturation of a young and exciting field, positioning yourself for success in the booming cannabis industry.  


  • New Frontier Data: U.S. Cannabis Report 2023 
  • Grand View Research: Cannabis Market Size, Share & Trends Analysis Report 2022-2028 
  • JAMA Network: Medical Cannabis Research 
  • Nature Reviews Drug Discovery: Emerging strategies for exploiting cannabinoid receptor agonists as medicines

Yoga Therapy & Ayurveda: Ancient Pathways to Health & Well-Being

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By Amy Riolo, MUIH Brand Ambassador 

I recently had the chance to interview Dr. Suzie Carmack, Assistant Professor and Department Chair of Yoga Therapy and Ayurveda at Maryland University of Integrative Health (MUIH), for our Wellness Wednesday podcast series. Dr. Carmack has 30 years of teaching experience in higher education as a multi-disciplinary scholar and 20 years of concurrent experience as a yoga therapist, yoga teacher trainer, leadership coach, and consultant. As a best-selling author, Dr. Carmack is world-renowned for promoting yoga, mindfulness, and self-compassion to advance public health.  

MUIH and its graduates are pioneering the new field of yoga therapy through one-of-a-kind programs. Yoga Therapy is one of the nation’s leading and fastest growing natural therapies used by millions of Americans to address chronic and acute conditions and to promote a lifetime of health and wellness. Yoga therapists use advanced mind-body approaches to support this growth. 

Ayurveda (“science of life”) is one of the oldest systems of self-care in the world. It focuses on an individual’s relationship with their body, mind, spirit, and the natural world. Ayurveda blends well with other integrative health fields and modern medicine, both philosophically and practically, owing to its inclusivity of multiple perspectives.  

Click here to watch our entire interview or enjoy four short clips outlined below that highlight ways to incorporate yogic practices into your life and insight into the fields of yoga therapy and ayurveda.

  1. WOW Arms Yoga Practice

This simple technique helps you to relax and refocus anytime, anywhere.

  1. Embrace the Synergy

Understand more about the fields of yoga therapy and ayurveda and the connection between the two disciplines.

  1. Avoid Burnout

If you’re a caregiver, personally or professionally, you’re at increased risk for burnout. This video shares helpful suggestions.

  1. Team Up

Be a trailblazer and ask your healthcare providers to team up with Yoga Therapists to help you on your wellness journey.

Maryland University of Integrative Health (MUIH) is a leading academic institution focused on the study and practice of integrative health and wellness and one of the few universities in the U.S. dedicated solely to such practices. Deeply rooted in a holistic philosophy, its integrative health and wellness model is grounded in whole-person, relationship-centered, evidence-informed care.  

The Post-Baccalaureate Certificate in Ayurvedic Wellness Practices, Master of Science in Yoga Therapy, and Post-Master’s Certificate in Therapeutic Yoga Practices are just three of the more than 20 progressive graduate degree programs in a wide range of disciplines offered on-campus and online. Each program has been designed to maximize quality education within the shortest time with qualified, experienced, and dedicated faculty at the center of students’ learning experience. Enrollment for Fall 2023 has begun. Click here for our complete academic programs guide.  

If you live in the area, consider visiting the on-campus Natural Care Center or partner healthcare organizations for compassionate and affordable healthcare from student interns and professional practitioners, delivering clinical treatments and consultations throughout each year. For more information about MUIH, please visit 

Tags: Choosing a Yoga Therapy Program, Best Yoga Therapy Practices, What is Ayurveda, How to Use Ayurveda, Best Yoga Therapy Programs, Top Ayurveda Schools, Ayurveda Programs, Graduate Schools, Online Graduate Degrees 

Learning Outcomes: The Framework for Quality, Rigor, and Success

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Written by Deneb Falabella, Associate Provost for Assessment and Accreditation and Christina Sax, Provost and Vice President for Academic and Student Affairs 

An important indicator of the integrity and quality of academic programs is that they are built on a defined set of learning outcomes. Learning outcomes state what students will be able to do after completing their courses and degree. They serve as the foundation for the curriculum, as the framework for consistent teaching and learning, and as a guide for assessing student learning. At MUIH, the learning outcomes are the same regardless of the online or in-person delivery format and which faculty are teaching the courses. MUIH is transparent in communicating the learning outcomes to students, faculty, and the public through its website, Academic Catalog, and course syllabi.  

MUIH’s learning outcomes are determined through an inclusive process involving the expertise of faculty and professionals in the field. This process ensures quality and rigor in learning outcomes, the curriculum, and teaching and learning. The academic department curriculum committees and faculty first develop learning outcomes with an eye to the critical and current knowledge and skills needed in the workplace in their field. These are then considered by the University Curriculum Committee, which is composed of representatives from all program areas as well as individuals with academic and assessment expertise. This committee provides feedback about the draft learning outcomes and endorses the final outcomes once they have achieved a set of educational quality standards. Finally, the learning outcomes are reviewed and approved by the Provost and Vice President for Academic and Student Affairs.  

Together, these features are an indicator that MUIH adheres to high academic standards and that its programs are academically rigorous. This helps ensure the credibility and value of your degree in a competitive job market. 

MUIH has three layers of learning outcomes. These three types of learning outcomes are connected to one another and have increasing levels of specificity and detail. 

  • University Learning Outcomes (ULOs) 
  • Program Learning Outcomes (PLOs) 
  • Course Learning Outcomes (CLOs)

University Learning Outcomes (ULOs) 

MUIH’s ULOs are written with the broadest scope and apply to all degree programs. They directly connect the curriculum to the university’s mission and vision, and its approach to integrative health. They articulate the common characteristics and essential learning outcomes that underlie all MUIH programs. While cross-cutting learning outcomes are common at the undergraduate level, MUIH is unique in having them at the graduate level. The ULOs identify and define elements that all students will know and be able to demonstrate by the end of their program. They lay the framework for all curriculum, how students will demonstrate their learning, and how learning will be assessed. They also connect the curriculum to the skills and attributes sought by employers after students’ graduation. MUIH has eleven ULOs: 

Business/Practice Management: Graduates apply best principles and practices in business management to sustain their livelihood while providing in-demand quality services to patients and clients.  

Cultural Responsiveness: Graduates demonstrate knowledge, skills, and attitudes to respectfully collaborate with individuals and groups of diverse and intersectional lived experiences, backgrounds, and identities. 

Discernment: Graduates analyze information from a variety of perspectives to make a reasoned judgment based on evidence and reflection. 

Ethics: Graduates apply ethical principles and standards in alignment with the guidelines of their profession to make decisions and take actions. 

Healing Presence: Graduates demonstrate professional qualities, relationship skills, and professional behaviors that support the innate wholeness of individuals and their capacity to heal themselves.  

Inter-professionalism: Graduates collaborate with individuals of other professions to address health and healthcare needs and maintain a climate of mutual respect and shared values. 

Relationship-Centeredness: Graduates demonstrate awareness of self, individuals, and the community to develop shared goals, identify opportunities and barriers, and facilitate meaningful change. 

Research Literacy: Graduates access, evaluate, and apply the best available evidence to answer questions and inform decisions. 

Resilience: Graduates utilize personal assets, external resources, and positive coping strategies to adapt and thrive in changing environments. 

Scientific Principles: Graduates use knowledge of scientific concepts as part of analysis and decision-making in health and health care. 

Skillfulness: Graduates demonstrate proficiency in their field of study, integrating the knowledge and theories of their discipline into sound practice. 

Program Learning Outcomes (PLOs) 

PLOs provide more specificity than ULOs regarding what students will achieve within each degree program uniquely, based on the knowledge and skills needed in the workplace for the particular field. PLOs are published on each program webpage and in the Academic Catalog. The PLOs for all programs are also provided HERE. 

Course Learning Outcomes (CLOs) 

CLOs are nested within the PLOs and ULOs and represent the most specific and granular statement of learning goals. A scaffolding of CLOs across multiple courses supports the achievement of the PLOs and ULOs. In each of these courses, students are asked to learn to demonstrate their increasing level of knowledge and skill related to a PLO, and these multiple touchpoints provide opportunities to reinforce learning.   

For example, a program’s Discernment PLO and ULO are achieved through a series of discernment-related CLOs in multiple courses. Students are asked to learn to demonstrate an introductory level of discernment in early courses, a further developing level of discernment in midpoint courses, and a mastery level of discernment in later courses. CLOs are published in the course syllabi within the Canvas learning management system. 

Gratitude and Athletic Performance: Getting a “Protective” Edge

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“Grateful athletes do not rely on winning… They want to win, but appreciate their process, the competition, and the challenge.”

– John Haime 

Did you know that gratitude can give you an edge in physical performance and competition?  

Athletes with tremendous gratitude may be less likely to fall prey to physical or emotional burnout!  

Research published in February 7, 2021 in Sage Journals found that athletes who were higher in gratitude experienced fewer symptoms of burnout and tended to have more supportive relationships with their coaches. These findings are consistent with prior research on the relationship-building capacity of appreciation and its general boost to well-being and performance. 

Even if you are not an athlete, this is good news: whatever physical or competitive activities you participate in, cultivating gratitude can help you stay healthy and avoid burnout. 

Gratitude Action Step 

During your regular participation in sports, exercise, or any other physical or competitive activity this week, try to approach it from a perspective of gratitude. Cultivate gratitude for the action itself, the resources that make it possible, your team or supporters, and even your competitors; after all, without worthy competitors, there would be no competition!  


Gratitude and Resilience: Being Thankful Builds Our Resources

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“Finding gratitude and appreciation is key to resilience. People who take the time to list things they are grateful for are happier and healthier.” – Sheryl Sandberg 

If you want to build your resources, become mentally stronger, and dedicate yourself to self-improvement, science is precise: practice gratitude. 

When we practice gratitude regularly, it changes our approach to the world around us. We can better see the positive in life. We start looking for the positive instead of being distracted or overwhelmed by the negative. And when we start looking for the positive, we find it—along with other helpful resources. 

Researchers from Nanyang Technological University in Singapore found a significant link between gratitude, resilience, and well-being.1 Not only did gratitude improve students’ resilience and well-being, it also helped them relate to others better, which further contributed to higher resilience and well-being. 

Noticing and being thankful for what we have makes us more open to learning experiences and relationships with others, which are powerful resources for us to draw from. If you want to be more resilient when life gets tough, give gratitude a try 

Gratitude Action Step 

Practice noting what you are grateful for daily. Set a goal to express gratitude to at least one person a day. A gratitude attitude will boost your resilience and make it easier to weather the storm when it inevitably comes.  



Gratitude and Team Dynamics

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You probably know that expressing gratitude to others can improve your well-being and your relationships, but did you know that it can also improve your productivity and effectiveness at work or school? Showing gratitude to others is not just about making us feel good—it affects how we work together. 

A study published in the Organizational Behavior and Human Decision Processes journal[1] tested the differences in team performance with a neutral condition, a gratitude condition, and a positive emotion condition. Those in the neutral condition received a prompt to spend 5 minutes writing about a typical day. Those in the gratitude condition received a prompt and spent 5 minutes thinking and writing about why they were grateful for their team members. In comparison, those in the positive emotion condition wrote for 5 minutes about things that made them happy.  

The researchers found that those in the gratitude condition elaborated on their ideas more, valued different perspectives, and ultimately showed significantly more team creativity than the other groups. Priming the teams with gratitude made members more open to each other’s ideas and improved information processing. 

These results show that gratitude is not only a good way to improve our mood and relationships; it can also help us improve our performance. 

Gratitude Action Step 

The next time you meet with a team to work on a project, take a few moments in the beginning to share a little gratitude for one another. It will get your meeting off on the right foot and improve your final product! 


Gratitude and Relationship Satisfaction

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Thousands of coaches, therapists, courses, and programs focus on improving relationships and strengthening marriages. These sources allow you to learn many different ideas, techniques, and approaches. Still, one thing you are sure to find in all the places worth visiting is this: having gratitude for one another leads to better relationships. 

When we actively practice gratitude for the good things in our life, our significant others generally find their way onto the list sooner rather than later (if not, perhaps the relationship needs to be reexamined). People bring our lives meaning and happiness and add to our day-to-day in ways that delight and comfort us. It is easy to be grateful for those we love, contributing to an even better relationship. 

Research from the Family Institute at Florida State University [1] showed that gratitude prayers significantly impacted relationship satisfaction. A further study from Hong Kong Polytechnic University and the J&L Research and Consultancy Group found evidence that practicing gratitude alone can boost relationship satisfaction but that expressing it to one another authentically improved satisfaction beyond practicing gratitude alone.​​​​​​ 

The bottom line? When we are more positive and thankful for our loved ones, we both benefit. 

Gratitude Action Step 

Take a few minutes today to consider why you are grateful for your spouse or significant other. List the things that you are grateful to them for, and share that list with them. 

If you do not have a significant other right now, think about a dear friend or family member instead—gratitude can help strengthen all kinds of relationships! 



Submitted by Courtney E. Ackerman,

Positive psychologist, Researcher, and Author

Top Things to Know About Recreational Marijuana Legalization in Maryland

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Last month, voters in Maryland and Missouri approved legalizing recreational marijuana in a constitutional amendment. In all, 21 states, including DC, have now approved the recreational use of marijuana. 

Maryland’s new legislation states that recreational marijuana will be legal after July 2023 for people 21 years of age and over.  The General Assembly, however, left matters of licensing and taxes for lawmakers to decide next year.

In a recent live interview, Dr. Bhodi Tims, Program Director of Cannabis Science Programs at MUIH, reviews the recently approved ballot measure to legalize marijuana in Maryland and the unique aspects of our Cannabis Science Certificate. 

What the new legislation does: 

  1. Collects data on poison control calls to prepare for potential adverse side effects to increased recreational use.
  1. Provides cannabis assistance funds to provide grants, loans, license application, access, and assistance with gaining capital to historically black colleges, and female-owned owned companies around cannabis programs.
  1. Defines legal limits of possession. Those 21 and older can possess 1 ½ ounces of cannabis or 12 grams of a cannabis concentrate.
  1. Creates usage parameters with corresponding fines and penalties. For example, you can’t smoke in public.
  1. Forms public health advisory councils  if there are united health concerns.
  1. Earmarks funding to benefit low-income communities, and that have been disproportionality harmed by cannabis prohibition.
  1. Researches home cultivation options for medical use.

Currently, laws do not regulate dispensaries or the actual product development. How it will be grown, manufactured, and distributed has yet to be determined.  

There is a large amount of job growth in this industry, and it will increase even more when federal legislation takes place. MUIH is currently preparing its students for new opportunities in the growing fields of dietary and medical use of cannabis by training them to meet the continually growing demand. 

According to Dr. Tims, the range of products, from traditional products (tinctures, flower buds, pre-rolls) to high-end artisanal consumer products (solventless extracts, edibles, beverages) to pharmaceutical products, provide a variety of entry points into the industry. The level of innovation, he says, is exciting and will have a lasting impact on the herbal supplement field.

Current growing and manufacturing practices produce end products that require extensive testing for heavy metals, residual solvents, pesticides, and adulterants. The growing process also creates unsustainable environmental waste. As the industry matures, consumers and producers will find success in demanding a high-level commitment to the quality of the product and how it’s produced, which is what MUIH programs are committed to.  

Click here to watch the interview and learn more. 

Moment of Gratitude: Gratitude and the Witnessing Effect

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Gratitude and the “Witnessing Effect”

“Appreciation is a wonderful thing. It makes what is excellent in others belong to us as well.” – Voltaire

When people hang out in groups (as people tend to do), they start behaving similarly. Different groups will form different norms and expectations for behavior, which is why we have distinct cultures, cliques, and tribes.

One powerful phenomenon that influences behavior in groups is called the ‘witnessing effect’. Essentially, people watch how others within their group interact and have an emotional reaction to what they see, impacting how they think and feel about themselves. This is a powerful tool for shaping behavior, and it can be used for good.

When we express gratitude to others, it doesn’t happen in a vacuum; other people are watching. They’re watching how we show our gratitude to others and how the recipients of our gratitude respond to us. Research from the University of North Carolina at Chapel Hill has shown that when a person expresses gratitude towards someone[1], third-party observers feel more positively about that person and are more likely to be kind and helpful toward them.

This means that sharing our gratitude with others is not only good for us and good for them, it is also good for our group. It turns out that everyone benefits from expressions of gratitude!

Gratitude Action Step

This week, be sure to share your gratitude with a friend, family member, or peer, and don’t be afraid to do it in a virtual group setting. Make showing gratitude the norm in your group, one “thank you” at a time.


The Power of Gratitude Meditation

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“It is through gratitude for the present moment that the spiritual dimension of life opens up.” – Eckhart Tolle

Meditation is a powerful tool for enhancing our well-being and helping us create a sense of peace in the mind. It’s a great tool for anyone looking to boost their mindfulness and feel more calm and collected. But you might not know that you can also use meditation to feel more gratitude.

Gratitude and meditation go hand in hand. Some say that meditation and mindfulness are inherently grateful acts; when we are present in the current moment, we can’t help but be grateful for that moment.

Whether meditation is inherently an act of gratitude or not, it’s certainly connected. A 2016 study from Ohio State University found that people who meditate regularly enjoy greater well-being, self-compassion, and—you guessed it—gratitude. It turns out that being present in the moment and present in our bodies is key to enjoying all of life’s little pleasures.Gratitude Action Step  Give gratitude meditation a try to boost your mindfulness and your gratitude. Here are the basic steps:

  1. Sit in an upright position with your eyes closed and your hands resting on your legs or knees.
  2. Take a deep breath in through your nose and out through your nose as you settle into the present moment.
  3. Think about all the things you have to be grateful for in your life. If you have trouble thinking of things to be grateful for, start with this list: life itself, your five senses, shelter to protect you each night, food and water to sustain you, and people who love you.
  4. Focus on the feelings of gratitude that arise, and build on them by adding to the list.
  5. Sit with these feelings of gratitude and let them wash over and through you.

Treating Anxiety Through Nutrition

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Treating Anxiety through Nutrition

Written by By Dr. Ann Ije, ND

What is anxiety? 

According to NIH, anxiety is an ordinary phenomenon that most people go through during difficult periods in their life. There are many life altering situations that can bring about anxiety on any given day for people. Some situations that often bring about anxious feelings are standing in front of a large crowd to recite a speech, driving a highway, taking a very important exam, a job interview, moving to a new location, meeting new people, or making an important decision. The examples of anxiety mentioned above normally occur transiently and the feelings soon disappear. However, the inability to stop worrying or being anxious in the face of fear may point towards a more serious problem. People who suffer from anxiety disorder feel anxious or worried all the time, and that feeling tends to worsen over time. Symptoms relating to anxiety disorder can interfere with daily activities such as schoolwork, job performance, and home life. Keep reading to learn how you can be treating anxiety through nutrition. 

What role do neurotransmitters play in anxiety disorder?

Neurotransmitters play a very important role in the manifestation of anxiety. The three neurotransmitters that are linked to anxiety disorder are serotonin, epinephrine/norepinephrine, and GABA. Low levels of serotonin, which can occur due to heightened emotions can lead to anxiety. When there is too much norepinephrine/epinephrine or “adrenal rush” it can cause symptoms like increased heartbeat and sweating causing one to become increasingly anxious or stressed. Finally, GABA is an inhibitory neurotransmitter, which means it down regulates anxiety and associated symptoms, causing one to be less anxious and in a calmer state.   

Nutrition and Anxiety Support 

Now that we discussed what anxiety is and the neurotransmitters involved in anxiety and its regulation, we should discuss how nutrition affects anxiety and how you can be treating anxiety through nutrition. Did you know that 95% of serotonin is found in the gut lining? There seems to be an intimate connection between mood, nutrition, and our digestive tract. An anti-anxiety diet consists of foods containing high amounts of magnesium, zinc, omega 3 fatty acids, probiotics, and B vitamins. Magnesium is a mineral that produces calming effect and can be found in leafy greens such as Swiss chard, spinach, legumes, nuts, and seeds. Oysters, cashews, and egg yolks are some examples of zinc containing foods. Omega 3 fatty acids found in fatty fish, chia seeds, flaxseeds, and other nuts and seeds may provide an anxiety reducing effect. Probiotics in kefir, yogurt, and miso, and kimchi help feed the gut microbiome which supports overall gut health. Lastly, avocados and almonds are a great source of B vitamins.

These food recommendations are not meant to deter anxiety sufferers from using medications as treatments, but only serve as a great addition to any anti-anxiety protocol. Talk to your healthcare provider about including a great nutrition plan in your treatment of anxiety for increased chances of success in overcoming challenges relating to anxiety disorder and treating your anxiety through nutrition.

Natural Care Center (NCC)

Looking to see a Nutritionist at the Natural Care Center to meet your nutritional needs? Integrative nutritionists use science-based diet and nutrition therapies to support your personal health and well-being. They recognize that individualized nutrition is essential to health and their integrative approach is not limited to one dietary theory. And for more than 40 years, the Natural Care Center at Maryland University of Integrative Health, which includes our student teaching clinic and professional practitioners, has provided powerful, meaningful, and effective healing experiences for patients and clients that arrive with a wide array of health challenges.

During your first visit at the NCC, your practitioner will gather information about your health and personal history, review your dietary preferences and health concerns, and assess your nutritional status. Together with your nutritionist, you will craft a personalized nutrition plan to start you on your path to greater health and vitality.To talk with someone about making an appointment, call 443-906-5794 or email .


Uma Naidoo, M. D. (2019, August 28). Nutritional strategies to ease anxiety. Harvard Health. Retrieved March 18, 2022, from 

U.S. Department of Health and Human Services. (n.d.). Anxiety disorders. National Institute of Mental Health. Retrieved March 18, 2022, from