10 Foods That Help Manage Anxiety
You know that moment when you have a really tough day at work and are feeling anxious? Well, it turns out your diet can play an important role in managing those feelings of anxiety. The best way to do this is by including probiotics- which include good bacteria like Bifidobacteria longum infantis or Lacto bacterium lactis DN diminishes inflammation levels; slows down nerve cell communication between gut brain axis *(gut-brain connection.)
But I am here to tell you, you are not alone. In fact, general anxiety disorder is a common mental health issue that affects nearly 40 million adults in the United States alone.
Eating functional foods – meaning they don’t just taste good but also help create healthier body - will reduce our chances for having mood swings from stress hormones because there's increased production of serotonin through improved balance within we eat more natural products.
Brazil nuts are a healthy and tasty snack. They not only fill you up but provide mental health benefits too! Selenium in Brazil Nuts reduces inflammation, calming oxidative stress which contributes to symptoms of anxiety or depression that people might be experiencing. Selenium a trace mineral that helps maintain the body's defense system, can be found in this tasty treat, It also has been shown to lower anxiety levels, treat oxidative stress and reduce cancer risk! But don't go overboard—you should only consume up 400 micrograms of selenium per day so eat just one serving (3-4 Brazil nuts) if you want benefits from this powerful nutrient like many others who use it for their health care needs such as thyroid function or antioxidant properties in order not have an adverse effect on your overall well being
This herbal remedy is known to help with a sore throat or upset stomach, but its anti-inflammatory effects may reduce feelings of anxiety as well. Chamomile contains flavonoids that are believed to have relaxant and anti-anxiety properties. It can help you fall asleep, calming racing thoughts. Anywhere from one to four cups of chamomile tea per day can be part of a healthy diet.
Pumpkin seeds are packed with key nutrients like potassium, zinc, and magnesium. Potassium and magnesium help regulate blood sugar and manage electrolyte balance, which can prevent anxiety-provoking symptoms, like irregular heartbeat and high blood pressure. Zinc is stored in the region of your brain involved in expressing emotions, and a zinc deficiency has been linked to a negative mood. An extra bit of zinc can be helpful in your everyday life! Pumpkin seeds contain tryptophan, an essential amino acid that the body turns into serotonin, regulating mood and contributing to feelings of calm.
Asparagus is a nutrient-dense vegetable that contains fiber, folate, and vitamins A, C, E and K. Asparagus contains a high amount of folate, a B vitamin essential for proper neurotransmitter function and the release of serotonin and dopamine. Asparagus extract has been used as a natural medicinal product in ancient Chinese medicine, due to its tonic and anxiolytic (anti-anxiety) qualities. One cup of asparagus contains 66% of the recommended daily folate value.
Produced by the bacterial fermentation of milk, yogurt contains probiotics that feed your gut. The gut lining houses 95% of our serotonin receptors, which means fermented foods like yogurt can support healthy serotonin release, strengthening the “gut-brain axis.” Yogurt can have anti-inflammatory effects in the body, aiding in relieving anxiety caused by inflammation. Experts recommend anywhere from one to three cups of yogurt per day (if you can handle dairy!). Be sure it doesn’t have added sugar, which is inflammatory.
A key source of omega-3 fatty acids, eating fish is associated with better cognitive and mental health. Fish contains EPA and DHA, two essential fatty acids that regulate neurotransmitters and have shown to be helpful in reducing anxiety symptoms for people who suffer from substance abuse. Salmon, mackerel, and sardines are great sources of these anti-inflammatory nutrients. It’s recommended to eat these fatty fish two or three times a week or take a quality fish oil supplement as an alternative.
Turmeric, a medicinal spice is a great addition to any soup or curry, adding both flavor and healing properties to any meal. Curcumin, the active ingredient in turmeric, can reduce oxidative stress and inflammation. Turmeric can enhance expression of a protein called brain-derived neurotrophic factor (BDNF), which affects your brain’s development of depression and anxiety symptoms, stimulating the release of “happy hormones,” like serotonin and dopamine. Add turmeric to your favorite dishes or take it in supplement form for a higher concentration of curcumin. (The recommended daily dose ranges from 500 to 2,000 mg of turmeric per day, based on your unique needs.)
Most people are thrilled to hear chocolate can be good for anxiety, aren’t you? Dark chocolate or cocoa in its purest form contain flavonoids that reduce neuroinflammation and improve blood flow. Dark chocolate contains tryptophan, the amino acid used to release serotonin. Cocoa contains polyphenols, a compound that can enhance feelings of calm. Choose dark chocolate that is 70% pure dark cocoa, preferably without added sugar.
You probably know leafy greens are an important component of a balanced diet, but they also contain nutrients that support your mental well-being. Spinach is a great source of magnesium, an essential mineral that combats stress and anxiety. Its magnesium content can regulate levels of the stress hormone cortisol as well as help lower blood pressure. One cup of fresh spinach per day can support mental health. Add spinach to your next smoothie or omelet!
Perfect to add to chili or tacos, kidney beans contain vitamins and minerals that can help ease anxiety symptoms. Kidney beans are a good source of iron, supporting hemoglobin and helping the lungs transfer oxygen to the rest of the body. This can give you more energy and stamina, alleviating the symptoms of fatigue that may occur from anxiety. Kidney beans contain a good amount of folate, an essential B vitamin that supports your mental health and energy levels. The recommended daily dose of kidney beans ranges from 25 to 30 grams per day.
The brain is a complex organ, and it needs the right nutrients to function at its best. Simple sugars can have negative effects on mood-building proteins called amino acids which are crucial for maintaining mental well being. There's been tons of research done proving that cutting out refined carbs leads directly towards more energy levels while still feeling less stressed or anxious because your body gets enough glucose from healthy sources like vegetables instead!
Inflammation is the body’s natural response to injury or infection, but when it lingers for too long without relief you can develop chronic pain. To help manage your anxiety levels try limiting excess alcohol and caffeine as these substances may wreak havoc on chemical processes in our bodies resulting in inflammation which amplifies feelings of stress (and therefore more anxieties) with inflammatory foods including gluten-, corn- soy sugar dairy products! However there are ways around this problem:
The best way to get the most out of your training is by listening closely and adjusting accordingly. Your body has a natural rhythm that can't always be measured in hours, but it's there nonetheless - so use this as an indicator for when you need more rest or less food before bedtime.
I've found myself following my own personal guidance system which tells me what works well; I try not overthink things too much because sometimes minimalism feels better than complexity any day!