Anxiety is among the most common mental health conditions currently. On an annual basis, anxiety-related illnesses affect over 19% of the adult population in the United States. Most individuals commonly experience symptoms such as anxiety, worry, tension, increased heart rate, and discomfort in their chest. Fortunately, a few lifestyle changes can help manage anxiety symptoms to a certain extent.
Can A Diet Cure Anxiety?
No food can cure anxiety and depression. However, specific changes to our diet are believed to have mood-enhancing effects. It is advisable to talk to your doctor if you have any concerns. Incorporating more of the following food choices into your diet can help you enjoy scrumptious, nourishing, and safe foods. Here are some foods that can help combat anxiety:
Seafood
Seafood consists of omega-3 fatty acid, which improves mood and cognitive function when consumed correctly (8–12 ounces per week). Consider including more salmon, mackerel, sardines, and shellfish in your meals if you are prone to anxiety or depression.
Cherries
Cherries provide anti-oxidants such as quercetin, which can calm our emotions. Encouraging daily consumption of fruits and vegetables could lessen feelings of anxiety and depression. In addition, it could boost the levels of happiness. Based on a few studies, eating at least five meals a day can boost your mood. However, as per the Centers for Disease Control, only 10% of Americans truly follow this study.
Fermented Foods
Probiotics are the healthy bacteria that live in your GI tract, which helps to fight against pathogens and germs that are dangerous to our health. These bacteria are found in fermented foods like miso, tempeh, sauerkraut, and kimchi. Consuming more probiotics assists in maintaining a healthy gut microbiome, which is favorable for the gut-brain link.
Dark Chocolate
Those who consume dark chocolate regularly are less inclined to experience depressive symptoms, according to a 2019 survey-based study, which appeared in the journal Depression & Anxiety.
Chamomile Tea
According to a 2016 clinical trial, which appeared in the journal Phytomedicine, people who drank chamomile tea regularly had considerably lower symptoms of severe generalized anxiety disorder. Chamomile tea is effective in improving your sleep along with the reduction of anxiety.
Kiwi
Preliminary research indicates that combining the antioxidant vitamins C and E with folate could reduce oxidative stress, which often leads to chronic inflammation. It could also encourage the production of serotonin, a neurotransmitter associated with happiness and well-being.
Avocado
The combination of magnesium and vitamin B6 found in this rich-in-nutrient fruit could generate serotonin in the brain. You can increase the fiber and good fats intake in your diet by adding avocado slices to omelets, salads, and smoothies.
Whole grains
The probiotics in the human body are nourished by prebiotics so that they can live and grow. A variety of fruits, vegetables, beans, and 100% whole grains like oats, barley, and bran consists of them. This could promote healthy serotonin receptor function in the GI tract, which is connected to decreasing the risk of chronic disease.
Milk
A glass of milk consists of minerals such as calcium, potassium, and magnesium that are essential to our health. Even though magnesium has been considered for its potential role in anxiety, 68% of Americans fail to consume a sufficient amount of it.
Legumes and Beans
Antioxidants, vitamin B6, and magnesium are present in chickpeas, lentils, beans, and other legumes. Consider adding them as a substitute for red meat in sautés and stir-fry recipes, as they are rich in proteins.
Spinach
Spinach is rich in magnesium, which could make you feel less anxious. Ensure to consume enough of this to maintain a good state of mind.
Oatmeal
This is a complex carb that gives you a constant supply of energy. The increased level of serotonin in oatmeal can assist in maintaining a good mood.
Greek Yoghurt
Yogurt contains probiotics and numerous essential minerals that could aid with stress symptoms and mood stabilization.
Pumpkin Seeds
Potassium and about 20% of your daily-required amount of magnesium are found in an ounce of pumpkin. Ensure to include pumpkin seeds (and nuts like walnuts, peanuts, pistachios, and cashews) in your favorite dishes.
Oranges
Citrus fruits are connected with vitamin C, which serves as one of the primary explanations for reducing anxiety. As per several scientific studies, a diet packed with vitamin C can help enhance your overall mood.
Conclusion
Dietary changes could affect your mood, yet they are not a substitute for medical treatments. Lifestyle changes can improve sleeping habits, socializing, and stress reduction. Moreover, regular physical activities are also highly effective. It is crucial to remain calm; as such, changes require time to reduce your feeling of anxiety.
