Best Healthy Diet for Managing Anxiety

Anti-Anxiety Diet Guide: Natural Foods to Reduce Stress

Having a nutritious diet with multiple vegetables, fruits, and other foods helps ease anxiety symptoms. There are certain food items you must avoid when you feel anxious. Read further to understand the relationship between anxiety and nutrition.

Introduction

Anxiety disorder is a health concern that is currently affecting 35% of the entire population. It leads to a lifetime prevalence in people suffering from panic disorders in about 15% to 40% of people suffering from it. This makes it a lifestyle crisis. Therefore, some studies show that developing a diet that manages anxiety and deals with cortisol.

How Does Food Ease Anxiety?

In ancient times, there was a saying, "Food is medicine", which, with modern research and corroborative evidence, shows that diet can be used as a treatment. Experts point towards studies that showcase nutrition has a positive impact on the emotional well-being of a person and reduces anxiety. The food that has proven to help deal with anxiety often has the following characteristics:

• Probiotics
• Magnesium
• Vitamin B12
• Omega-3 Fatty Acids
• Protein
• Fibre
   

These compounds help in dealing with overall issues that involve anxiety, such as social anxiety, generalised anxiety, phobias, and panic attacks. These elements are known to soothe the constant feeling of tension, worry, and nervousness interfering with daily life.
 

How to Build an Anti-Anxiety Diet?

Having a healthy diet consisting of fibre, proteins, and other nutrients is essential. However, if you are someone who is dealing with anxiety, including these food items in your diet will help you significantly in calming down an overstimulated brain:

1. Magnesium: Adding food that naturally has magnesium, such as leafy greens, such as spinach and Swiss chard. You can also try other sources such as legumes, nuts, seeds, and whole grains.
2. Zinc: Foods that have zinc in them, such as oysters, cashews, liver, and egg yolks, are known to lower anxiety issues. Eggs are a source of tryptophan. It is a neurotransmitter that provides nutritional support for anxiety.
3. Omega-3 Acid: It is often found in fish like wild salmon. Omega-3 is successful in treating depression due to acids such as EPA and DHA that promote brain health. This compound has a direct effect in reducing inflammation that prevents brain cells from dysfunctioning, which is common in people with anxiety.
4. Probiotic food: It has a positive effect on reducing social anxiety. You can include food like yoghurt, pickles, sauerkraut, and kefir, which are all foods to reduce anxiety. Probiotics are responsible for promoting mental health and reducing inflammation. It increases the production of mood-boosting neurotransmitters like serotonin.
5. Asparagus: Including asparagus in your diet for anxiety is beneficial because it is a healthy vegetable. Countries like China allow the use of asparagus extract as a natural functional food and beverage. It is highly effective in dealing with anxiety, making it a healthy food for mental health.
6. Vitamins: Incorporating foods rich in B vitamins through items such as avocado and almonds. They are known to be rich in vitamin E and healthy fats. It works on reducing oxidative stress and inflammation, which are responsible for the development of anxiety.
   
    

How is Including Antioxidants in Anti-Anxiety Helpful?

Studies have shown that there is a correlation between anxiety and the overall state of anti-toxicity in a person. Therefore, introducing food that is high in antioxidants into your diet for anxiety will reduce the symptoms of anxiety disorder. Here is a list of food items that have high antioxidant components:

• Beans: All forms of beans are high in antioxidants. There are many varieties, such as dried small red, pinto, black, and red kidney. You can choose to eat the one that is locally available near you.
• Fruits: Apples, prunes, sweet cherries, plums, and black plums. You can also have seasonal fruits that are rich in antioxidants and provide vitamins, minerals and the natural needs of the body.
• Berries: They are rich in antioxidants, vitamins, and fibre, making them one of the superfoods to reduce anxiety. You can have blackberries, strawberries, cranberries, raspberries, and blueberries when you feel like snacking.
• Nuts: Walnuts and pecans are high in antioxidants and have essential oils that promote brain activity.
• Vegetables: Having artichokes, kale, spinach, beets, broccoli, and other green leafy vegetables leaves a positive impact on anxiety levels.
• Spices: Ginger and turmeric have both antioxidant properties and anti-anxiety benefits, making them a powerhouse to include in the diet for anxiety.
   

What Food to Avoid During Anxiety?

Some foods do not help calm anxiety. Therefore, it is wise to avoid them when experiencing anxiety:

• Alcohol: Some people consume alcohol to calm down anxiety, and initially, it helps in calming down as well. However, over a while, it acts as a depressant, disrupting the quality of sleep and increasing levels of anxiety.
• Caffeine: It is known to stimulate the nervous system, causing an increase in heart rate. It potentially causes the person to experience jitteriness and extreme anxiety.
• Trans Fats: Such foods that are high in trans fats, like snack foods, some commercial baked goods, and fried foods. It contributes to inflammation, which increases the chances of depression and anxiety.
• High-Sugar Foods: It is important to avoid sweets, pastries, and white bread because they are either high in sugar or carbs. They cause sudden blood sugar spikes and crashes, causing the person to experience mood swings and anxiety.
   

How Are Dietary Changes Beneficial?

Now that you have all the information, such as the components of an anti-anxiety diet, you can start incorporating them slowly. Try including salmon for dinner once a week and eggs with yoghurt for breakfast. For lunch, you can include veggies with a side of salad, and during the evening, you can snack on seeds or fresh fruits.

This diet for anxiety will minimise feelings of anxiety by altering dietary and food habits. With these changes, you can stabilise blood sugar levels and promote the production of neurotransmitters such as serotonin. It also reduces inflammation, enhancing mood and reducing anxiety.

Takeaway

The food you consume significantly impacts how you feel mentally and physically. Therefore, adding brain-boosting food to your diet for anxiety will help you attain a calmer state of mind.

However, you have to keep in mind that anxiety treatment is essential. The treatment experience will improve significantly once you change your diet. Other lifestyle changes must also be kept in mind, such as proper sleep, regular exercise and meditation.

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