Ease your anxiety naturally with these 8 everyday foods

Did you know that what you eat can have a major impact on your mental health? Just as skipping meals can affect your mood and increase your anxiety symptoms, eating the wrong things can sabotage your ability to cope with stress. Whether you have a diagnosed anxiety disorder or are temporarily stressed, the food choices you make can relieve or worsen symptoms.

Fill your diet with foods that improve your mental health as often as you can and watch your anxiety decrease naturally. Make every bite count with these anxiety-friendly foods.

The 8 Best Foods for Anxiety You Can Try Today

1. Yogurt

Not only will yogurt keep you regular, but it can also relieve anxiety improve your mood. Research shows that the gut-brain connection plays a bigger role in our mental health than anyone suspected. Studies have shown that the active probiotic cultures in fermented foods can help reduce social anxiety and stress.

The brain and the intestines are far apart; How can they play such a big role? It’s all about chemicals. About 95% of the body’s serotonin production (the feel-good chemical) happens in the intestines. If your digestive system is not healthy enough to support the production of serotonin, it can negatively impact your mental health. Serotonin is the neurotransmitter that regulates and stabilizes our mood. Without this you experience depression or anxiety.

2. Almonds

Almonds have many benefits. Not only are they good for heart health, but they can also help relieve anxiety. Almonds contain several nutrients that are hard at work. To start, vitamin E And omega-3 fatty acids keep your brain function at peak level performance. And then there is magnesium. Supplementing the amount of magnesium you consume can improve mild symptoms of anxiety.

It only takes an ounce of almonds about 20% of the daily recommended value.

More foods high in magnesium include leafy greens like kale and spinach. Leafy greens have the added benefit of being a good source of vitamin C. Research shows that a vitamin C deficiency is associated with: stress-related disorders.

3. Blueberries

Antioxidants And vitamin C Both have been proven to ease feelings of anxiety. Do you know what’s included in both? Blueberries. A study about students and oral vitamin C supplements found that increasing vitamin C intake can prevent and manage anxiety. Blueberries and other berries make great snacks to swap for sweet treats. To increase your intake, add them to foods such as yogurt or smoothies.

4. Salmon

Salmon, known for its omega-3 fatty acid content, is one of the best foods for anxiety. When anxiety increases, your body starts to panic fight-or-flight mode because cortisol is released. Your heart rate and blood pressure increase and you experience physical symptoms of anxiety. Eating salmon regularly will help you cortisol and adrenaline levels down.

The fatty acids in salmon – docosahexaenoic acid and eicosapentaenoic acid – support brain health by reducing inflammation and dopamine and serotonin. Salmon also contains vitamin Dwhich also shows success in reducing anxiety.

If you are not a fish eater, you can use other sources of omega-3 fatty acids: chia seeds, walnuts, flaxseeds and soybeans.

5. Turkey

Most people know turkey tryptophan content as what makes you sleepy after eating it. That’s why everyone takes a turkey nap after Thanksgiving. But tryptophan is more than that: it’s the essential amino acid that our bodies use to produce serotonin, which helps regulate and stabilize our moods. Eating foods high in tryptophan can help reduce anxiety and increase your happiness. Tryptophan is also available in supplements.

6. Dark chocolate

I know what you’re thinking: Finally, there’s something nice on this list. Dark chocolate is another food that does increase happiness and relieve anxiety in the moment. This could be caused by the flavonols in dark chocolate increases blood flow to the brain and helping cognition. Or it may be that dark chocolate can reduce the amount cortisol is in the body.

A lot is happening in the chocolate field. More research is needed to fully explore why dark chocolate and other cocoa-rich products improve mood and reduce anxiety. But either way, it’s your free pass to eat some dark chocolate.

7. Turmeric

Turmeric is a common spice that can help prevent anxiety disorders thanks to the curcumin content. Curcumin is a substance that has an anti-inflammatory effect on the body; It has also been found to treat anxiety.

Eating turmeric increases levels of DHA, the fatty acid that is crucial for brain development and the production of serotonin and dopamine in the brain. Research has shown that curcumin may also play a role relieving depression.

You can easily add turmeric powder to curries, soups or smoothies.

8. Avocados

Avocados are a superfood containing healthy fats and fiber that have been shown to reduce a person’s risk of developing chronic conditions cardiovascular disease or type 2 diabetes. They are also rich in B vitamins, which are especially important for mental health. Research has shown that more B vitamins in a person’s diet can help reduce stress feelings of anxiety.

It’s not just B vitamins in avocados; they also contain tryptophan, the amino acid that affects your mood. Avocados give you stress-relieving properties while filling your belly and leaving you satisfied.

Diet Tips for Managing Your Anxiety

Your diet is a big part of treating anxiety, but there’s more to it than just what you eat. Making changes to your diet is not easy, but not impossible. Use these simple tips to harness the power of anxiety-relieving foods.

• Drink plenty of water: Water is essential for mental health. Those who are dehydrated have a greater risk of developing anxiety. Not to mention that not drinking enough water causes the body to release more cortisol.
• Limit caffeine: The physical symptoms that caffeine induces can mimic anxiety. When our blood pressure and heart rate increasewe feel tense. Try exchanging your second cup of coffee with herbal tea for anxiety.
• Less alcohol: Alcohol tends to worsen the symptoms of several mental health conditions, including fear. It is best to limit the alcohol content as much as possible.
• Avoid foods that cause fear: There are foods you should avoid if you have anxiety. The general rule is to cut out foods high in processed sugars, like ketchup and frosting, which spike and then crash your blood sugar.

One last thing I want to say about treating anxiety naturally with diet: You can eat all of these foods and still experience anxiety. Anxiety is a complex disorder with many facets. For some, natural anxiety remedies like food and tea won’t eliminate symptoms — and that’s okay. Therapy and medications are still the gold standard for anxiety treatment. Talk to your doctor to find the best treatment plan.