“There Are Only Two Options: Make Progress Or Make Excuses.”
A healthy body and mind is less susceptible to diseases and mental health conditions. The best way to keep good health and avoid anxiety is by getting sufficient nutrients. Below are 5 diet changes that can help you with your anxiety starting today:
1. Eat more Protein, Vitamin C, and Vitamin B12
- Protein helps stimulate the release of the good feeling neurotransmitter dopamine and thus helps fight anxiety. Protein rich foods include eggs, cheese, Greek yogurt, etc.
- Deficiency of vitamin C is related to reduced serotonin and dopamine levels in brain. Vitamin C also helps reduce the stress hormone cortisol and thus aids in fight against anxiety. Orange and blueberries are rich in vitamin C
- Vitamin B12 contributes to the cell detoxification methylation process, helps increase serotonin and dopamine, and removes certain hormones and chemicals. It is abundant in egg yolks, oysters, salmon, and sardines.
2. Load up on Water and Tryptophan
- Tryptophan is an amino acid that plays an important role in the release of feel-good neurotransmitter serotonin; it eases depression and anxiety and promotes tiredness and calmness. It is found in Turkey, edamame, pumpkin seeds, beans, and oats.
- Dehydration adversely affects all body systems and even mild instance of dehydration can trigger fatigue and mood changes. Lack of water causes malfunction of different body systems, including brain use, hormonal behavior, blood supply, etc. which are known to lead to anxiety. Drink sufficient water every day to prevent anxiety.
3. Eat Salads and Omega-3 Fatty Acids
- Research has shown the relationship between reduced anxiety and intake of omega-3 fatty acids. Add salmon, chia seeds, and cold-pressed flaxseed oil to the diet to avoid moodiness.
- Green leafy veggies like spinach, etc. have abundant magnesium, a mineral which helps control the levels of cortisol and brings about calmness and feelings of well-being. You can add mood-enhancing folic acid rich asparagus and B vitamins abundant superfood avocado to your daily salads intake and thus avoid anxiety. Other foods which are full of magnesium include whole grains, seeds, nuts, and beans.
4. Reduce/limit intake of Caffeine, Alcohol, and Sugar
- Caffeine is a stimulant and causes symptoms like hypertension, higher heart rate, and higher body temperature. These are similar to anxiety symptoms and can trigger heightened anxiety reactions. Hence, limit or stop drinking coffee or other caffeinated beverages.
- Processed and refined sugar has a rapid entry into the bloodstream and triggers big spikes and drops in the blood glucose levels. Such adverse impact on blood sugar can worsen the symptoms of anxiety.
- Alcohol may provide temporary easement of anxiety. However, as it is a depressant, it will eventually cause anxiety symptoms to exacerbate. Also, it can reduce blood sugar and cause dehydration, both of which elevate anxiety.
5. Mindful eating-Eating all through the day
- Gulping down food or eating in front of TV can increase anxiety. Mindful eating is recommended as it helps alleviate anxiety, particularly anxiety about body and food. Mindful eating involves chewing, taking small bites, giving attention to all senses, enjoying the flavors of food, and giving your meals the time they deserve, etc.
- Not eating for long periods of time can reduce blood sugar levels. Hence, keep the body satiated by eating snacks between meals.
Implenting these dietary changes will certainly help with lowering your anxiety levels. With the proper lifestyle and diet changes, you have a powerful connection towards ending general anxiety naturally.
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