Eating a diet high in vegetables, fruit, legumes, whole grains, and lean protein can be helpful in managing anxiety.
Anxiety is a widespread condition that affects people globally. This is especially prevalent in the newer generations where peer influence with public display of success, beauty and wealth via social media platforms. Anxiety symptoms varies and these symptoms include psychological and physical such as:
excessive worry about everyday events and problems
fear
tension
irritability
difficulty concentrating
issues with their personal social and work relationships
heart palpitations, elevated heart rate
muscle tension
chest tightness
This can often be treated with a combination of treatments, including talking therapies, such as cognitive behavioral therapy (CBT) and OTC medications. Cognitive behavioral therapy, or CBT, is a short-term therapy technique that can help people find new ways to behave by changing their thought patterns. Engaging with CBT can help people reduce stress, cope with complicated relationships, deal with grief, and face many other common life challenges. CBT works on the basis that the way we think and interpret life’s events affects how we behave and, ultimately, how we feel. Studies have shown that it is useful in many situations.
However, these conventional treatments may not work for everyone in the long term. Research suggests that proper nutrition can help improve symptoms. Eating a healthy diet should provide the nutrients needed for healthy brain function. A healthy diet that contains antioxidant and anti-inflammatory compounds, as well as vitamins and minerals might help reduce inflammation and oxidative stress.
1. Walnuts, Pecans & Almonds
Nuts are high in selenium. Selenium may improve mood by reducing inflammation, which is often at heightened levels when someone has a mood disorder, such as anxiety. Selenium is also an antioxidant, which helps prevent cell damage. It is also anti-carcinogenic, which helps to prevent cancer from developing.
Other nuts, animal products, and vegetables, such as mushrooms and soybeans, are an excellent source of selenium.
2. Asparagus
Asparagus is widely known to be a healthy vegetable. Many studies, going back to the 1960s, indicate that many people, who suffer from anxiety and depression, have an elevated incident of folate deficiency. Asparagus is one vegetable that contains a valuable amount of this mood-boosting nutrient. Based on research, the Chinese government approved the use of an asparagus extract as a natural functional food and beverage ingredient due to its anti-anxiety properties.
3. Avocado
Avocados are rich in stress-relieving B & E vitamins and heart-healthy fat that may help to lessen anxiety. Vitamin B6 helps the body make several neurotransmitters, including serotonin, which influences mood. Vitamin E is a nutrient that is important for vision, reproduction and maintaining healthy skin. It is also been connected with cognition, helps widen blood vessels and is needed for the formation of red blood cells. As Vitamin E is fat-soluble, it is only found in foods like nuts and avocados that have a high-fat content.
4. Pumpkin seeds
Pumpkin seeds are an excellent source of potassium, which helps regulate electrolyte balance and manage blood pressure. Eating potassium-rich foods such as pumpkin seeds or bananas, may help reduce symptoms of stress and anxiety. Pumpkin seeds are also a good source of the mineral zinc. Zinc is essential for brain and nerve development. The largest storage sites of zinc in the body are in the brain regions involved with emotions.
5. Chamomile
Many people around the world use chamomile tea as an herbal remedy because of its anti-inflammatory, antibacterial, antioxidant, and relaxant properties. Some people believe that the relaxant and anti-anxiety properties come from the flavonoids present in chamomile. A recent study found that chamomile did reduce anxiety symptoms. However, it did not prevent new episodes of anxiety. Chamomile tea may be useful in managing anxiety. It is readily available and safe to use in high doses.
6. Yogurt
Yogurt and other dairy products may also produce an anti-inflammatory effect in the body. Some research suggests that chronic inflammation may be partly responsible for anxiety, stress, and depression. In a 2015 study found fermented foods reduced social anxiety in young people and in other studies, it is found that consuming healthful bacteria increased happiness in some people. Including yogurt and other fermented food in the diet can benefit the natural gut bacteria and may reduce anxiety and stress.
Fermented foods include cheese, pickles, kombucha, sauerkraut, kimchi, and fermented soy products.
7. Blueberries
When we’re anxious and stressed, our bodies crave vitamin C to help repair and protect our cells, and blueberries are packed full of it. Small but mighty, blueberries are bursting with antioxidants and vitamin C which have been shown to provide anxiety relief. One study examined the effects of oral vitamin C supplements on anxiety in a group of students and found that antioxidants may be useful for both the prevention and reduction of anxiety.
Eat a varied and balanced diet with high quality, nutrient-dense carbohydrates, fats, and proteins. Aim for whole foods, vegetables, fruit, legumes, whole grains, lean meats, and especially fish. Other foods that may help include:
Turkey and other tryptophan-containing foods such as eggs, dark chocolate, cheese, pineapple, bananas, oats, and tofu.
Nuts, especially almonds are an excellent source of vitamin E. Vitamin E deficiency has been linked to mood disorders.
Chia seeds are also a good source of omega-3s.
Protein sources, such as eggs, lean meat, fish, nuts, and dairy all provide amino acids, which the body converts into the mood-lifting neurotransmitters, such as serotonin.
Spinach and Swiss chard are both high in magnesium.
Cinnamon & Turmeric provides anti-inflammatory properties
Evidence increasingly shows that diets high in processed foods can increase anxiety.
Tags: #nuts, #anxiety, #blueberry, #eatingwell, #tumeric, #remedy, #antiinflammatory, #highinmagnesium, #anxiety, #excessiveworry, #heartpalpitations
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