Anxiety is one of the most common mental health disorders that can be seen these days. According to one of the scientific pieces of literature published at the National Library of Medicine, NCBI, anxiety affects approximately 7.3% of the global population.
Anxiety and depression usually go hand in hand. Individuals who are suffering from a persistent anxiety disorder or panic attacks are somewhere associated with depression as well. There are specific therapies and medications available that help to ease the burden of anxiety. However, a very low percentage of individuals suffering from anxiety and depression seek professional help.
Anxiety is often characterised by these physical and psychological symptoms:
· Fear
· Tension
· Worrying excessively about everyday events.
· Irritability
· Finding difficulty in concentration
· Issues with personal and work matters and with relationships.
· Experiencing frequent palpitation
· Feeling tightness in the chest
· Muscle tension
How do Food and Diet affect Anxiety?
Scientifically, some evidence proves the influence of dietary patterns on the development and progression of anxiety disorders. Our brain and gut are intricately connected through a communication network called the Gut-Brain Axis. This connection helps our body in regulating mood, emotions, and cognitive functions. An improper and unhealthy diet can disrupt this connection, contributing to anxiety and other mental health disorders.
Let us now understand how food and diet can affect anxiety.
Our gut is often referred to as our ‘second brain’ because it contains millions of neurons and plays a key role in producing neurotransmitters – a chemical released within our body for regulating mood. One of the most important neurotransmitters is serotonin which is responsible for making us feel happy and relaxed. And surprisingly, 90% of serotonin is produced in our gut. Therefore, a well-balanced diet, comprising foods rich in fibre, probiotics, and essential nutrients helps us maintain a healthy gut, which in turn, supports us in emotional well-being. An imbalanced gut can cause inflammation, leading to the production of stress hormones called cortisol. These stress hormones can trigger or worsen anxiety symptoms.
Best Foods That Help Reduce Anxiety
There are several foods that can help you get some relief from anxiety and panic attacks. It not only includes fruits and vegetables but also nuts, whole grains and dairy products. In addition to eating a healthy and balanced diet, it is also recommended to drink enough water to stay hydrated and limit alcohol and caffeine consumption.
Avocado
Avocados are rich in vitamin B, healthy fats, and magnesium. All these nutrients support brain function and reduce anxiety symptoms. The presence of Vitamin B6 aids in the production of serotonin, ‘the happy hormone’ that helps to combat stress. Additionally, magnesium lowers cortisol levels, thereby reducing stress and anxiety. Thus, including avocado in your diet can contribute to a calmer and more relaxed mind.
Blueberries
Blueberries are rich in antioxidants and Vitamin C. Thus, they help combat stress by reducing oxidative damage in the brain. They also support the proper functioning of neurotransmitters, promoting a calm and relaxed mind.
Furthermore, with the presence of high Vitamin C levels, blueberries help regulate cortisol levels, protecting our body from the damage caused by stress.
Calcium Rich Foods
Calcium plays a significant role in nerve transmission and muscle relaxation reducing stress and anxiety. A deficiency of calcium can lead to mood swings, irritability, and increased levels of anxiety. Dairy products, like milk, cheese, and butter, if consumed in a moderate quantity can support the regulation of neurotransmitters like serotonin and dopamine. Therefore, ensure you consume an adequate amount of calcium in your diet to support better mental well-being.
Eggs
Eggs are one of the best sources of high-quality protein, choline, and vitamins. They all are essential for good brain health. The choline in eggs is the supporter of neurotransmitters production, aiding in stress management and cognitive function. The vitamins present in eggs regulate mood and reduce feelings of anxiety.
Nuts & Seeds
Nuts like almonds, walnuts, and cashews are rich in healthy fats, magnesium, and zinc, all of these nutrients are helpful in lowering anxiety levels. Omega-3 fatty acids, present in walnuts, support brain function and emotional stability. Additionally, zinc plays an important role in improving mood swings and irritability that happen with an individual suffering from anxiety.
Oranges
Oranges are an excellent source of Vitamin C, natural sugars, and hydration. It helps our body in maintaining stable energy and mental health, preventing mood swings and irritability. The fresh citrus aroma also helps our cluttered minds to stay relaxed and calm after a stressful day.
Conclusion: Anxiety is Treatable and Can be Cured.
Everyone deals with anxiety in his/her daily life. But when that everyday feeling of nervousness takes up an extra space in your mind, it is vital to seek help from a medical professional. Struggling with anxiety disorders is not a taboo, and you are not alone. The National Institutes of Mental Health has estimated around one-third of the US adult population is struggling with anxiety. Since it is a common mental health issue, one must seek professional guidance to get out of it. It is not something that needs to be carried on.
Treatment like therapies, medications, and self-care strategies like how to relax after a hectic day can help you manage your anxiety levels and help you live your best life at home, work, and in your relationships.
FAQs on Best Foods That Help Reduce Anxiety
What are the best foods to eat when feeling anxious?
Answer: Foods rich in magnesium, omega-3, probiotics, and antioxidants help calm anxiety.
Can cutting caffeine help reduce anxiety?
Answer: Yes, caffeine can trigger anxiety symptoms, so reducing intake can help.
Does sugar make anxiety worse?
Answer: Yes, high sugar intake can cause mood swings and increase anxiety levels.
How quickly can diet changes improve anxiety?
Answer: Results vary, but consistent healthy eating can show improvement in a few weeks.
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