Anxiety Busters Foods

Constantly managing your anxiety is a challenge for most people. For many, it can feel like a never-ending battle, but by learning more about anxiety and how to treat it naturally through your diet, you can put a stop to this struggle. The human body is extremely adaptive. It is able to make adjustments to fit the physical, mental, and emotional changes in your life. As time goes on, your body’s ability to do this becomes more difficult, as it gets harder to adapt to the stress and anxiety you face. This is especially true if you continue to stress your body and mind without being able to adapt to it.

This is a great way to help manage anxiety, but there are some things you can do too. For example, you can work on your breathing. You can take deep breaths and focus on your breathing—to help calm yourself. You can also yoga.

Changing your lifestyle to adapt to anxiety can help. Some lifestyle changes are easier than others, but you can find many different options with a little research and planning. Some of the most common ways to manage anxiety include:

• Getting enough sleep and limiting caffeine intake
• Nixing alcohol and other drugs
• Avoiding sugar and refined grains
• Reducing your sugar intake to just a few teaspoons a day
• Eating smaller, healthier meals regularly
• Taking time for exercise and a healthy diet
• Avoiding the use of social media (as much as possible)
• Reading or listening to fiction audiobooks or podcasts.

However, someone who experiences occasional symptoms for a short time may not have a generalized anxiety disorder. Instead, they may have a specific anxiety disorder, such as:

• Generalized anxiety disorder
• Social anxiety disorder
• Panic disorder
• Separation anxiety disorder
• Obsessive-compulsive disorder
• Post-traumatic stress disorder
• Specific phobia
• Obsessive-compulsive disorder with hoarding
• Post-traumatic stress disorder with avoidance
• Avoidance-specific phobia
• Agoraphobia
• Specific phobia
• Phobia of needles
• Specific phobia of flying
• Arachnophobia
• Hypnophobia
• Achal

Symptoms

The symptoms of Depression includes psychological and physical symptoms, such as:

• Fear
• Tension
• Excessive worry about everyday events and problems
• Irritability
• Difficulty concentrating
• Issues with their personal social and work relationships
• Heart palpitations, elevated heart rate
• Muscle tension
• Chest tightness

Foods for Anxiety

The foods that have been shown to ease anxiety are based on the idea that they can increase serotonin levels. To help combat anxiety, foods can be used to ease the symptoms.

1. Salmon

If you are struggling with anxiety, consider eating a fish-based diet. Salmon is a rich source of protein and omega 3 essential fatty acids and is one of the best sources of lean protein.

The evidence of salmon’s beneficial effects on anxiety is suggesting that they, like aspirin, can help reduce anxiety in these patients.

Salmon are beneficial for a variety of health reasons including lowering the risk of heart disease and cancer and for reducing anxiety and stress for those with anxiety disorders

It contains nutrients that promote brain health, including vitamin D and the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) .In fact, the American Psychological Association has found that people who eat fish at least three times a week are less likely to be depressed. However, it is important to choose fatty fish such as salmon over other types of fish, such as tuna, which may contain methylmercury, a toxic chemical that can cause brain damage  

This may also support your brain’s ability to adapt to changes, allowing you to better handle stressors that trigger anxiety symptoms.

The main Agent is Vitamin D, Vitamin D has also been studied for its positive effects in reducing the symptoms of anxiety and depression in different lab studies. A 2020 meta-analysis shows that vitamin D supplementation was associated with lower rates of negative mood disorders.

2.   Brazil Nuts

They are also a great source of vitamin D. One serving provides about 50% of the daily value for this nutrient. They are also a good source of protein, fiber and other nutrients (such as plant sterols) that may help reduce the symptoms of anxiety and depression. In addition, a study published in the journal Psychopharmacology in 2019 found that supplementing with 1,100 IU of vitamin D per day was effective in reducing anxiety in patients with panic disorder. The same study also found that those with the highest levels of anxiety had the lowest levels of vitamin D. It is important to note that vitamin D supplementation requires blood testing to determine the correct dosage, so be sure to speak to your doctor or a nutritionist if you are interested in supplementing with vitamin D.

3.   Egg

One large egg contains close to 6 grams of protein, which is about 22% of the daily value for this nutrient. Eggs are also a good source of other nutrients such as B vitamins and choline, which may also help reduce the symptoms of anxiety and depression Eggs are also a good source of protein. It is a complete protein, meaning it contains all the essential amino acids that the body needs for growth and development.

Eggs also contain tryptophan, an amino acid that helps make serotonin. Serotonin is a chemical neurotransmitter that helps regulate mood, sleep, memory and behavior. Serotonin is also thought to improve brain function and relieve anxiety.

4.   Turmeric

Curcumin, a compound in turmeric, which has been shown to reduce anxiety in animal models. In addition, a small study published in the journal Known for its high antioxidant and anti-inflammatory properties, curcumin may help prevent brain damage related to chronic inflammation and oxidative stress

Furthermore, animal studies show that curcumin alpha-linolenic acid (ALA) - an omega-3 found in plants - can more efficiently convert to DHA and increase DHA levels in the brain. Most studies have looked at the effects of curcumin supplementation rather than curcumin extract from turmeric. Therefore, more research is needed in this area.

It is being said that adding turmeric to your diet is definitely worth a try. To increase curcumin absorption, try combining it with pepper

5.   Dark chocolate

Dark chocolate is different from milk chocolate. It has a deeper, richer flavor and is usually richer in cocoa content. It also contains higher levels of the flavanols which give it a bitter or astringent feel when you eat it. Most dark chocolate also contains less sugar and fat than milk chocolate, which makes it a healthier choice.

Experts have long suspected that dark chocolate may be helpful in reducing stress and anxiety. A 2014 study found that 40 grams of dark chocolate helped reduce stress in female students.

Other studies have generally found that dark chocolate or cocoa can improve mood. However, many of these studies are observational, so the results need to be interpreted carefully.

Dark chocolate is also a good source of magnesium. Eating a diet rich in magnesium or supplement, may reduce symptoms of depression.

Dark chocolate is one of the most popular flavors in the world. It’s the perfect treat when you have a sweet tooth, and it has a variety of health benefits. But not all dark chocolate is created equal. Some of it is loaded with sugar and other additives, which can make it bad for your health. When choosing dark chocolate, aim for 70 percent or more. Dark chocolate still contains added sugars and fats, so a small serving of 1 to 3 grams (g) is appropriate.

6.   Yogurt

Yogurt is the non-dairy alternative to dairy yogurt that is not only delicious, but also high in protein and calcium and low in fat. Manufacturers have used yogurt to add protein and calcium to fruit- and vegetable-based foods, like puddings, smoothies, juices, preserves, and condiments.

Yogurt dates back to the early sixth millennium BC in Egypt, where it was a staple of the food supply for the Ancient Egyptians. The earliest written evidence of yogurt is a clay tablet dating to c. 3000 BC from the site of Mari that mentions "yogurt drink" and "yogurt soup". The tablet was later discovered in Iraq and given the name of Mari 1.

Yogurt contains healthful bacteria, Lactobaccilus and Bifidobacteria. There is emerging evidence that these bacteria and fermented products have positive effects on brain health.

Some research suggests that chronic inflammation may be partly responsible for anxiety, stress, and depression.

A 2015 study found fermented foods reduced social anxiety in some young people, while multiple studies found consuming healthful bacteria increased happiness in some people.

7.   Pumpkin seeds

Pumpkin seeds tiny and crunchy, and they add a nice flavor and texture to any food that is served with them with. They’re also an excellent source of protein, which is great if you’re trying to eat more of them to increase your dietary intake of the nutrient. However, they’re not as easy to find in stores as other seeds, like sesame seeds.

Pumpkin seeds are an excellent source of potassium, which helps regulate electrolyte balance and manage blood pressure.

Eating foods that is rich in potassium such, as pumpkin seeds or bananas, may help reduce symptoms of stress and anxiety.

Pumpkin seeds are good source of the mineral zinc. One study carried out on 100 female high school students found that zinc deficiency may negatively affect mood.

8.   Chamomile

Chamomile is a flowering plant with white or pale blue flowers that grows in the family Asteraceae. It is native to Europe and North America. The flower heads are usually yellow- or white-colored and grow in a daisy-like configuration. The leaves of chamomile have been used in tea, medicine, and perfume.

Chamomile tea is a blended brew of dried chamomile flowers, which is obtained by harvesting the ripe chamomile heads, removing the petals and drying the flower heads on a rack.

Many people around the world use chamomile tea as an herbal remedy because of its anti-inflammatory, antibacterial, antioxidant, and relaxant properties. It is believed that the relaxant and anti-anxiety properties come from the flavonoids present in chamomile. A recent study found that chamomile did reduce anxiety symptoms. However, it did not prevent new lapse of anxiety.

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