I'm A Nutritional Psychiatrist: This Is My 6-Ingredient Anxiety-Busting Smoothie

1 cup fresh or frozen cherries (pitted)1 scoop protein powder of choice (NOTE: Opt for one made from mostly whole food ingredients with minimal added sugars or artificial sweeteners)1 tbsp of organic unsweetened cacao powder1 tbsp of raw nut butter1.5 cups of spinach or mixed greens1 cup of hemp milkIce cubes (optional)1 tbsp chia, flax, or hemp seeds (optional)1 tsp of cinnamon to help balance blood sugar (optional)

I like to put all the ingredients (except the milk) in my glass blender bottle the night before and leave them in my fridge.Then in the morning as I am brewing my coffee, I add the hemp milk and blend it up.

Cherries, cacao, protein powderAdd raw nut butter, chia seeds, walnutsLoad up on greensMilk of choice

Cherries: Cherries contain significant amounts of bioactives such as carotenoids, vitamin C, and potassium. They are also a good source of tryptophan and serotonin, which help to calm us. One study reported a decrease in urinary cortisol and anxiety,1 as well as improved mood, after consuming cherry concentrate. Cacao flavanols: Cacao contains powerful antioxidants2 that beat oxidative stress in the brain—and fend off stress in the process. Rich in magnesium, cacao has also been shown to increase blood flow in the brain 3and improve cognitive function. Cacao also has gut-healthy prebiotic properties. A randomized, double-blind, crossover human study found that drinking a cacao drink4 for four weeks increased the number of healthy anti-inflammatory Lactobacillus and Bifidobacterium species and decreased the number of inflammatory Clostridium species. This change in bacteria correlated with a 30% decrease in inflammation. Inflammation and neuroinflammation5 are seen as underlying drivers of anxiety symptoms.Leafy greens: Spinach and other leafy greens are excellent sources of vitamin B9 (folate), which supports neurotransmitter function6. Folate deficiency7 is associated with depression while eating more leafy greens can help improve your mood8.Hemp milk: Hemp milk is high in protein, fiber, and healthy fats. The hemp seeds it's made from are a source of alpha-linolenic acid (ALA), an essential omega-3 fatty acid. Research suggests that ALA has neuroprotective properties and promotes healthy brain development9.Nut butter: Lastly, raw, unsweetened nut butters are excellent sources of magnesium and zinc. Magnesium is critical to proper brain function, as it is directly involved in the synthesis of dopamine (an important neurotransmitter). Zinc, on the other hand, has been shown to help reduce inflammation in the brain. Studies have shown10 that adequate consumption of both magnesium and zinc may prevent and reduce symptoms of anxiety, depression, attention deficit hyperactivity disorder (ADHD), fatigue, and even bipolar disorder.