Mental Health: Foods Good For Anxiety and Depression | Foods That Help You Manage Anxiety | Living with Anxiety

Anxiety is a widespread condition that affects millions of people around the world. The symptoms vary and some people only experience them from time to time. However, someone who has experienced symptoms for 6 months or more may have a trusted source of Generalized Anxiety Disorder (GAD).

Symptoms of GAD include psychological and physical symptoms such as fear, tension, worrisome concerns about daily activities and dilemmas, Moody, problems in their personal-social and employment relationships, palpitation, muscle tension, and chest pressure or pain.

Doctors often treat GAD with treatment combinations, including speech therapy, such as cognitive-behavioral therapy (CBT), along with medications. Often, these routine treatments do not work for a long time. Yet, some studies suggest that proper nutrition can help improve symptoms.

People can make various life changes to help them cope with anxiety. Eating a diet high in vegetables, fruits, legumes, whole grains, and no fat can help.

There are many foods that can help ease anxiety, but it is important to find what works best for you. Some foods that have been shown to be helpful for people with anxiety include omega-3 fatty acids, magnesium, probiotics, fruits, and vegetables.

Here are Foods That Help You Manage Anxiety:

1. Brazil Nuts
2. Fatty Fish
3. Eggs
4. Pumpkin Seeds
5. Dark Chocolate
6. Turmeric
7. Chamomile
8. Yogurt
9. Green Tea

It is important to find foods that you enjoy and that will help you relax. Some foods that have been shown to be dangerous for people with anxiety include sugary, spicy foods, and foods with caffeine.

It is also important to be mindful of how you eat. Some foods that can help you eat more mindfully include mindful eating apps, eating slowly, and avoiding food triggers.

 

Brazil Nuts 

Brazil nuts are high in selenium. Selenium can improve mood by reducing inflammation, which is usually at high levels when someone is in a mood such as anxiety. Selenium is also an antioxidant that helps prevent cell damage. It is also anticarcinogenic, which helps prevent cancer growth. Other nuts, animal products, and vegetables such as mushrooms and soybeans are excellent sources of selenium. Note, it is important not to use too much selenium as it can cause side effects.

 

Fatty Fish 

Fatty fish such as salmon, mackerel, sardines, trout, and herring are high in omega-3s. Omega-3 is a fatty acid that has a strong relationship to mental functions as well as mental health. Though, recent research shows that if a person eats too many other fatty acids, called omega-6, and too little omega-3, it can increase the risk of obesity, mood disorders, and also anxiety. Recommendations now recommend eating at least two servings of fatty fish per week. A study on men found that eating salmon three times a week reduced the anxiety they reported. Researchers associate vitamin D deficiency mainly with mood disorders such as depression and anxiety. Salmon and sardines are also one of the few foods that contain vitamin D.

 

Eggs 

Another good source of vitamin D is egg yolks. Eggs are also a good source of protein. It is a complete protein, which means that 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.

 

Pumpkin Seeds 

Pumpkin seeds are an excellent source of potassium, which helps regulate electrolyte balance and blood pressure. Consuming potassium-rich foods, such as pumpkin seeds or bananas, can help reduce the symptoms of stress and anxiety. Pumpkin seeds are also a good source of minerals like zinc. A study of 100 high school students found that zinc deficiency can affect mood. Zinc is essential for the development of the brain and nerves. The body's largest supply of zinc is involved in emotions in areas of the brain.

 

Dark Chocolate 

Chocolate is high in tryptophan, which in the body becomes mood-stimulating neurotransmitters such as serotonin in the brain. Dark chocolate is also a good source of magnesium. Eating a high magnesium diet or taking supplements can reduce the symptoms of depression. When choosing dark chocolate, try 70 percent or more. Dark chocolate has added sugar and fat, so a small portion of 1 to 3 grams (g) is suitable.

 

Turmeric 

Turmeric is an herb commonly used in Indian and Southeast Asian cuisine. The active substance in curcumin is called curcumin. Curcumin can help reduce anxiety by reducing the inflammation and oxidative stress that often occur in people who suffer from mood disorders such as anxiety and depression. A 2015 study found that curcumin reduces anxiety in obese adults. Another study found that increasing dietary curcumin also increased DHA and decreased anxiety. Turmeric is easy to add to food and it has a light taste.

 

Chamomile 

Many people around the world use chamomile tea as an herbal remedy for its anti-inflammatory, antibacterial, antioxidant, and relaxing properties. Some people believe that the relaxing and anti-anxiety properties come from the flavonoids present in chamomile. A recent study found that chamomile reduces the symptoms of anxiety. However, this did not prevent new stages of anxiety. Chamomile tea can be helpful in managing anxiety. It is easy to use and safe to use in high doses.

 

Yogurt 

Yogurt contains healthy bacteria, Lactobacillus and Bifidobacteria. Evidence has emerged from a credible source that these bacteria and fermented products have a positive effect on brain health. According to a recent clinical trial, yogurts and other dairy products can also have an anti-inflammatory effect on the body. Some studies suggest that chronic inflammation may be a factor responsible for anxiety, stress, and depression. Yogurt and other fermented foods can benefit natural intestinal bacteria and reduce anxiety and stress. Fermented foods include cheese, sauerkraut, kimchi, and fermented soy products.

 

Green Tea 

Green tea contains an amino acid called theanine, which has been further studied for its potential effect on mood disorders. Theanine has anti-anxiety and sedative effects and can increase serotonin and dopamine production. A 2017 review found that 200 mg of theanine improved relaxation and rest, as they said while reducing stress in human experiments. Green tea is easily added to the daily diet. It is a suitable substitute for soft drinks, coffee, and alcoholic beverages.

 

Eat a varied and balanced diet with high quality, nutritious carbohydrates, fats, and proteins. There is growing evidence that diets high in processed foods can increase anxiety.

If you are experiencing anxiety and depression, it is best to always seek out a specialist, such as a psychologist or a psychiatrist. Moreover, People should follow their doctor's instructions when taking these medications, as they may have serious and potentially life-threatening side effects.

        This article is based on the writer's personal knowledge and in-depth research. It is for educational purposes only. You need to consult a qualified mental health professional before making any therapeutic decisions or for advice about any psychiatric condition.

Remember this, You WILL feel better again and You are not alone!

 

Mental Health Hotlines:

America: 1-800-273-TALK (8255)

Canada: 1-866-531-2600

Australia: 13 11 14

United Kingdom: +44 (0) 8457 90 90 90

Beijing: 0800-810-1117

Hong Kong: +852 28 960 000

Japan/Tokyo: 81 (0) 3 5286 9090

Brazil: 55 11 31514109 or (91) 3223-0074

Mexico: 9453777

Germany: 0800 111 0 111

Russia: (495) 625 3101

India: 91-22-27546669

Iran: 1480

South Africa: 0800 12 13 14

Philippines: 0966-351-4518

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