Anxiety Busting Foods for You to Try
A healthy diet contributes to a healthy mind, therefore what we eat can help soothe symptoms of mental health problems such as anxiety.
It’s likely that at some point, we will all experience some feelings of anxiety. Anxiety is usually described as a feeling of unease; whether this is worry or fear. This can significantly vary in severity, but for some people, it can become harder to control, and can begin to affect their daily lives. The good news is that there are many different actions you can take, to make a massive difference to your anxiety.
Although it can vary from person to person, some of the main symptoms of anxiety, include; fear; tension; excessive worry about everyday events and problems; irritability; difficulty concentrating; issues with personal social and work relationships; heart palpitations, or an elevated heart rate; muscle tension; and chest tightness. If you are worried that you are experiencing symptoms of anxiety that is starting to impact on your daily life, it is essential that you seek medical attention.
Your diet can play a big part in how you feel; and in fact, some research suggests that proper nutrition can help to improve symptoms. Here are just some of the food items that can make a difference.
Brazil nuts are high in selenium, which is suggested to reduce inflammation, thus improving your mood, as often these levels are raised when someone is suffering from anxiety. On top of this, it is an antioxidant, which will protect your cells, and an anti-carcinogenic, which will protect you from cancer.
While eating Brazil nuts can help ease the symptoms of anxiety, it is essential that you do not consume too much selenium, as it can cause many side effects. Eating just three to four Brazil nuts a day is enough for you to get the right amount.
Fatty fish, which are high in omega 3 has a positive effect on our mental health. So, if you are suffering from symptoms of anxiety, eating portions of salmon, mackerel, sardines, trout and herring, could help.
It is all about balance though, as consuming too much omega-6, which is another fatty acid, can actually make symptoms of mood disorders worse, and even puts you more at risk of developing them in the first place.
Salmon and sardines in particular also contain high levels of vitamin D, which has been proven to help beat depression and anxiety.
Like we have just mentioned, vitamin D has a positive effect on mood disorders, such as depression and anxiety, and egg yolks are high in vitamin D. On top of this, they are also an excellent source of protein, which the body requires, to function normally and healthily.
They also aid the production of serotonin, which is the body’s natural happy hormone. It helps to regulate sleep, your mood, memory and behaviour. Further to this, research has also suggested that serotonin is thought to improve brain function and relieve anxiety, so eggs are a great food to eat.
Pumpkin seeds provide an excellent source of potassium, which can help to regulate our blood pressure, and reduce symptoms of stress and anxiety. They are also a great source of zinc, which research suggests a deficiency could negatively affect your mood, so topping up on this mineral could have a positive effect on your mood and general mental health wellbeing.
Zinc is imperative for brain and nerve development, with one of the most significant storage sites being the brain.
If you are a bit of a chocoholic, there is some good news. Experts believe that eating dark chocolate could help to reduce your levels of stress and anxiety. Just 40g of dark chocolate is enough for you to see an improvement in your mood. It should be noted though that the research that has been carried out have all been observational.
There are many different reasons as to why chocolate can be such an effective mood booster. It has a high tryptophan content, which the body uses to convert into serotonin in the brain, thus boosting your mood. It is also a great source of magnesium, which research suggests can help to boost the symptoms of depression.
It is important though to choose a high-quality dark chocolate that is 70% cocoa or higher, and limit yourself to just 1-3 grams.
Turmeric is very popular in the world of natural remedies, and although it is commonly used as a cooking spice, it has a vast number of health benefits. This is all thanks to the active ingredient which is called curcumin.
Several different pieces of research have suggested that curcumin can help to lower anxiety by reducing the inflammation and oxidative stress that often increase in people who suffer from anxiety. You can easily add turmeric to food, as it has such a mild flavour. Try including it in smoothies, curries and casserole dishes.
It should come as no surprise that chamomile features on this list, thanks to its calming effects. Chamomile tea is loved around the whole world, thanks to its anti-inflammatory, antibacterial, antioxidant and relaxant properties.
It has become a popular choice for people who suffer from anxiety, and many people believe that this is such an effective remedy because of the flavonoids that are present, which have been found to reduce the symptoms of anxiety.
It is worth a try, as it is entirely safe to use, even in high doses, and is so readily available in most supermarkets.