Can Anxiety Be Calmed Through Certain Foods?
When it comes to fighting anxiety there are different treatments and strategies. Mitigating the psychological and somatic signs requires first of all being able to generate more adjusted, healthy and beneficial behaviors and mental approaches.
It should be said that managing these anxiety states is not easy. In addition to knowing the causes, we must be aware that sometimes we cannot deal with these types of realities ourselves.
Professional help is therefore highly recommended, as well as taking advantage of what other areas and disciplines can provide us from each of their fields. Practices such as yoga or mindfulness can be positive. Likewise, and not least, it is also essential to take care of our eating habits.
Often, a change in diet gradually improves metabolism, reverses the hormonal system, defenses and our ability to produce these types of neurotransmitters that mediate well-being.
Nutrition and anxiety
According to a study carried out at the University of Aberdeen, United Kingdom, and published in the Journal of Endocrinology , people who suffer from mood disorders are characterized, among other aspects, by following a low-quality diet, low in fruits and vegetables but high in fat and sugar.
It is clear that a poor diet is not the exclusive origin of anxiety disorders. However, it is a factor that tends to further intensify discomfort, fatigue, etc. Nutrition and psychological well-being are related, it is a significant link that we should be more aware of.
For example, one aspect that is already well known is how the bacteria in the intestine also mediate our mood. A poor and diseased intestinal flora increases states of stress and anxiety. We cannot forget that “that second brain” modulates and favors the production of serotonin.
In fact, as explained to us in a study at University College Cork , in Ireland, there is an axis between the intestine and the production of serotonin and tryptophan, essential for our well-being, rest and mood. Therefore, attending to our diet to take care of that intestinal microbiota should undoubtedly be one of our objectives.
Foods to Avoid
There are foods that help calm anxiety, but just as important is making sure you’re not eating the foods that contribute to it. Examples of these types of foods are fried foods, high-glycemic carbohydrates, refined sugars, and alcoholic beverages.
Other foods depend on the amount of anxiety you have. If you have panic attacks, it is best to avoid coffee. However , if you suffer from mild , spot-on anxiety, caffeine (in small amounts, of course) can actually reduce stress and improve mood.
Seven foods that reduce anxiety
Whole grains
People who can tolerate gluten can benefit from whole grain foods, such as whole grain pasta and bread. Thus, it is interesting to know that true whole grains (“whole foods” still contain processed ingredients) have very positive benefits for people with anxiety.
What’s more, as a curiosity, the Tehran University of Medical Sciences carried out a study where it showed something very interesting. Eating whole grains reduced anxiety in women, not men. On the contrary, the regular consumption of grains or processed cereals tends to raise anxiety.
Its benefits are as follows:
- The whole grain is rich in magnesium and magnesium deficiency can lead to anxiety.
- The whole grain contains tryptophan, which is converted to serotonin, a calming neurotransmitter.
- Whole grains create healthy energy while reducing hunger, both important for anxiety.
Whole foods can have a powerful effect on anxiety and contain nutrients that have been stripped from today’s diets.
Algae
These have many of the same benefits as whole grains. They are rich in nutrients, they also appear to be high in magnesium, and kelp and other algae appear to be high in tryptophan.
Seaweed is a good alternative to whole grains for those who are sensitive to gluten.
Blueberries
Blueberries are more than just a delicious fruit. Many consider it to be a super food. They are rich in vitamins and phytonutrients (plant nutrients), with a variety of antioxidants that are considered very beneficial in relieving stress.
Acai berries
The Acai berry is essentially the newest superfood and one that has received a lot of press recently.
It may not be the weight loss fruit that many people claimed it to be, but Acai berries are as rich in phytonutrients as blueberries, and the antioxidant levels they possess are off the charts.
Almonds
Almonds are an underrated food. They contain zinc, a key nutrient for maintaining a balanced mood, and they have iron and healthy fats.
Healthy fats are an important part of a balanced diet, and low iron levels have been known to affect the brain, potentially contributing to anxiety and lack of energy.
Chocolate
Especially pure dark chocolate, without the added sugars or milk, is also a great food for those living with anxiety and stress.
This food also reduces the reaction associated with stress that could cause anxiety symptoms. It also has mood-enhancing compounds.
Maca root
Maca root isn’t exactly a popular food in supermarkets, but the powder can be added to various foods and drinks and is found in a wide variety of health food stores.
This root is believed to have more phytonutrients than almost all types of fruits and vegetables, such as magnesium and iron, two important nutrients for anxiety control. It is also often used for endurance and healthy energy.
Other foods for anxiety and stress
Healthy eating is one of the best ways to manage anxiety and stress. In fact, one of the best things you can add to your diet is more water. Dehydration affects at least 25% of people with persistent stress, and dehydration causes more anxiety.
As for food, any food with magnesium, vitamin B12 (and other B vitamins), zinc, and antioxidants can be beneficial in helping to cope with stress. There are also herbal supplements, such as kava and passionflower that can be valuable for anxiety.
Improve diet to reduce anxiety
All of the foods mentioned are beneficial in treating anxiety. They provide vitamins and nutrients that calm the mind and body while increasing energy and stabilizing our mood.
Combine food with a balanced diet free of fried foods and harmful ingredients and you will perceive greater well-being every day.
Even so, it is important to remember that the understanding of anxiety is in the hands of each one, so it is important to carry out an internal reflection or go to a specialist for better results and, above all, if anxiety prevents you from carrying out daily tasks or impede your rhythm of life.
