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Anxiety is something that is experienced by over 7.6 percent of the population around the globe. The constant feeling of nervousness, overthinking, worry and tension can dampen everyday life significantly. Anxiety is a mental condition that may require medical treatment also in certain cases. However, anxiety can be dealt with, with the help of counselling, exercising and a healthy diet. Did you know certain foods can help you deal with anxiety in a better manner? Read more to find out.
Signs that you have an anxiety disorder
Anxiety is a condition that is experienced by people due to different triggers and in different ways. Generalised anxiety disorder is a term that helps categorise a person who is experiencing the symptoms of anxiety for over a period of 6 months. The following physical and psychological symptoms can help one gauge whether they are experiencing symptoms of anxiety or not:
- Difficulty in concentration
- Social and personal relationships become difficult
- Excessive worry over the smallest of matters
- Tension in the muscles
- A feeling of tightness of the chest
- Elevated heart rate
Anxiety is treated by doctors with the help of therapy and medication. Anxiety is also treated with the help of exercises, meditation and breathing techniques. Along with these treatments, a great way to control anxiety is through a diet that includes anxiety-reducing food. Anxiety reducing food helps the brain function in a way that can lower the severity of the symptoms of anxiety.
8 foods that you should eat if you have anxiety
Chamomile is a herb with great antioxidant and anti-inflammatory properties. Chamomile helps in regulating the neurotransmitters that control mood. These neurotransmitters include dopamine, serotonin, and gamma-aminobutyric acid. Chamomile relieves stress in the body and also reduces the symptoms of anxiety and depression. Although studies are still ongoing about the exact ways in which chamomile helps reduce anxiety, certain studies did observe the stress-relieving property of this herb. Chamomile is popularly consumed as a brew. Chamomile tea is flavourful and easily available.
Fish that are fatty
Fish that are rich in fat contain ample amounts of omega-3 fatty acids and Vitamin D. Omega-3 fatty acids are very vital for the maintenance of healthy brain function. The fatty acids are responsible for regulating neurotransmitters to the brain and also reduce any inflammation related to anxiety and stress. Vitamin D is beneficial for keeping the mood uplifted. A deficiency of Vitamin D in the body has been associated with mood disorders. Some fatty fish like salmon or sardines can be consumed at least 2-3 times a week to help with anxiety.
Brazil nuts are very rich in a nutrient known as selenium. Selenium can greatly reduce inflammation which gets aggravated during instances of anxiety. The selenium in Brazil nuts also prevents cell damage. The nuts are also rich in Vitamin E which is an antioxidant keeping the body healthy.
Dark chocolate has numerous health benefits. You might have read that dark chocolate is beneficial for cardiovascular health when consumed in regulated amounts. Dark chocolate can also help with any anxiety problems. Dark chocolate contains cocoa which is a great mood booster upon consumption. Compounds in dark chocolate like flavonoids and tryptophan reduce neuroinflammation and enhance neurotransmitters. They also help in the production of serotonin in the body. It is best to consume dark chocolate with cocoa percentages of more than 70 percent or more.
Green tea is widely consumed around the world as a stress reliever. Green tea has several health benefits out of which, one is the reduction of anxiety. Green tea contains an amino acid that is known as theanine. Theanine helps the body become calm and eases the inflammation induced by stress. Theanine may also increase the production of dopamine and serotonin in the body. Green tea is consumed just like normal tea by brewing it in water.
Turmeric has immense antiseptic and antioxidant properties along with being an anti-inflammatory spice. Turmeric is rich in a compound called curcumin. Curcumin is helpful in lowering the anxiety levels in your body. It reduces inflammation and oxidative stress which helps in the overall reduction of anxiety being felt by you. Turmeric can be consumed as a spice in various dishes. Small amounts of turmeric can also be consumed raw as part of a morning routine.
The probiotic dairy product is a great food for the body. Yoghurt contains lactobacillus and bifidobacteria. These bacteria not only help the gut stay healthy but also helps keep the brain healthy by reducing inflammation in the body, Chronic inflammation has been linked to the trigger of anxiety. Thus yoghurt can help reduce any stress or inflammation being felt.
A protein-rich diet can be helpful in dealing with anxiety problems. Food with a high level of protein boosts the levels of serotonin and dopamine in the body. Serotonin and dopamine can help reduce anxiety as they are responsible for the feeling of happiness and well being. Protein-rich food like eggs, meat, lentils, etc. can help with the reduction of anxiety. Eggs also contain Vitamin D which further helps deal with anxiety.
Anxiety is a disorder that can affect anybody and negatively impact their lives. To deal with anxiety it is important to visit a medical professional who deals with mental health. A healthy lifestyle that includes exercise and a balanced diet can help deal with anxiety very well. The food mentioned above can help reduce the way anxiety affects the body and also reduce it. However, any medication or treatment suggested by the doctor should be followed thoroughly in order to properly deal with anxiety. The anxiety relieving food only eases the anxiety and helps you deal with it in an effective manner.