You must have heard of people seeking medication or psychotherapy or sometimes even both to ease their anxiety.
But there is a huge possibility that most of them either don’t like how they feel on the pharmaceuticals or they are eager to find out the underlying cause of the problem so as to eventually get off the medications.
Does that mean a slightly different approach to a change in lifestyle is not totally out of the question? Yes!
Although exercising and switching to a balanced diet is not the ultimate cure for a certain disorder, they can definitely help you in improving the overall mood and well-being.
So, here is the good news that will ease anxiety the next time you are stressed out. Eating certain foods is a simple yet effective trick to staying calm.
No! Not your typical go-to comfort food but the food habits we are going to round up here. These amazing eating trends will make you feel comfortable whenever you want to feel at ease fast.
Foods to Help Reduce Your Anxiety
Increased Intake of Omega-3 Fatty Acids: Prominently found in oily fish like mackerel, tuna, and salmon, omega-3 fatty acids help protect against inflammation. This helps in improving the ability of people to cope with stress whilst also accentuating their overall mood. Next time stress leaves you worried and anxious, opt for either of the fish or other alternatives like walnuts and avocado.
1. Drink Chamomile Tea:
Chamomile has been known for its natural healing properties since ancient times. Hence, modern men are also catching up with it because of its proven effect on people with mild to moderate anxiety disorder. It is available in a variety of forms such as topical ointment, capsules and most prominently ‘tea’. Three to four cups of chamomile tea can actually relieve you from the symptoms of anxiety gradually and make you feel comfortable.
2. Green Tea:
L-theanine is an amino acid found in green tea known for having calming effects. However, it takes somewhere around five to twenty cups to achieve that effect.
3. Consume Carbohydrates:
Complex carbohydrates increase the level of a neurotransmitter called serotonin which is responsible for mood balance. Foods like quinoa, whole grain bread, brown rice have a higher level of complex carbs known for their calming effects. As when compared to refined or simple carbohydrates, complex ones are rich in fiber and protein.
4. Eat Foods Rich in Tryptophan
Tryptophan is another important neurotransmitter released in the brain known for mood balance. This amino acid is only obtainable from foods like chicken, soy products, eggs, tofu, milk and other similar dairy products.
5. Consume a Wide Range of B Vitamins
The brain needs an extensive range of B vitamins to function optimally. Lack of B vitamins can cause irritation, confusion, and anxiety. So, make sure you get enough by consuming B-heavy foods into your diets such as citrus foods, beef, pork, eggs, and others. Eggs are the best source of crucial B vitamin for mental health because of their abundant amount of choline, nature’s richest source.
There are some good bacteria in our guts, probiotics which promote healthy gastro functioning. Intake of certain probiotic bacterium reduces stress, anxiety, and depression.
7. Stay Hydrated
Mood and energy balance can be negatively affected if you don’t consume enough water. It will leave you dehydrated which means the lack of clear fluids will increase anxiety. So, aim for around 10 glasses of water in a day.
Curcuminoids are the antioxidants found in turmeric which have a neuroprotective quality. These antioxidants help greatly when it comes to enhancing your mood. It has been tested for a major depressive disorder which is very similar to anxiety disorders.
9. Dark Chocolate
A placebo-controlled trial published in the Journal of Psychopharmacology revealed that dark chocolate works wonder to keep you calm. People who drink 1.5 ounces of dark chocolate every day are likely to feel comfortable and calmer than those who do not consume the drink.
Avoid These Foods Because They Can Aggravate Anxiety
Now, when there are foods that can help you overcome your stress, it is obvious that there will be foods that do the opposite of this. Here, we have rounded up some foods that you must be munching on without even realizing what they are doing to your stress and anxiety.
1. Say No to Alcohol
Although you must have heard a lot about the calming effect of alcohols from your friends, it actually leaves you too disturbed in a long run. The entire process of metabolizing alcohol makes you feel edgy whilst also diminishing your sleep. It will be great if you can give up alcohol to manage your anxiety disorder.
2. Check the Amount of Omega-6 Fats
Omega-6 fats are generally found in vegetable oils and are known to increase inflammation in the brain which is related to mood imbalance. Replace your vegetable oils with olive or canola oil for cooking.
3. Don’t Take Too Much Sugar and Simple Carbohydrates
Sweetened beverages or sweet treats like cakes or candy contain refined carbohydrates that have negative side effects on mood, anxiety and overall energy. As mentioned above, complex carbohydrates are a perfect replacement for simple sugars and refined carbs for all the people suffering from anxiety disorder.
4. Avoid Caffeine
When you consume drinks like tea or coffee that have a high amount of caffeine, you feel calmed immediately. But it usually takes eight hours for the stimulating effect of caffeine to go away. It hinders your ability to sleep and may also interfere with your pattern to rest. Just like alcohols, drinks rich in caffeine are known to trigger panic attacks.
5. Eat Food According to Sensitivities
There may be some foods, additives or preservatives that can promote various issues in the people sensitive to them. Some of the most common irritants reported among people are smoke, tobacco, sugar, milk, wheat and others. If you are sensitive to any of these foods and you consume them, it is very likely that they can cause a change of mood or some other irritation.
So, treat your anxiety naturally with food!
I’m Anna Smith, chief editor at Healthankering. I’m a proud mother of three and passionate about health tips, beauty and ways to live healthier with more energy! We started Healthankering to provide advanced material about not only the best ways to get healthy, but also to entertain and create a great community.