Looking for ways to cope with anxiety by using effective natural ways? What if we tell you that with the help of eating a healthy diet, it can help you make a difference?
7.3% of the world’s population experiences anxiety, one of the most prevalent mental health illnesses. It’s an all-encompassing phrase to describe several disorders, including social anxiety disorder and generalised anxiety disorder. It is typically characterised by persistent tension, worry, and nervousness that hinder daily life.
In many circumstances, medication is frequently required as the primary source of treatment. Contact medambien to get affordable pharmaceuticals and authentic medications to deal with the effects of anxiety.
There are, however, several methods you can employ to lessen anxiety symptoms, from exercise to breathing exercises. Furthermore, there are a number of foods you can take, primarily because of their benefits for the brain, which may improve brain function and lower the severity of your symptoms.
How diet helps in coping with anxiety
Are you looking for foods that help reduce anxiety? According to studies, some foods help us feel calmer while others can briefly behave as stimulants. Making specific dietary changes can help relieve anxiety if you encounter stress that causes anxiety or panic attacks.
The brain can benefit from foods like almonds and herbs like chamomile, which may also help with anxiety symptoms.
Food Rich in Tryptophan
Tryptophan, an amino acid that aids in the production of feel-good neurotransmitters in the brain, is thought by some researchers to be able to reduce stress. Serotonin is a neurotransmitter that aids in relaxation and is a precursor to tryptophan. Turkey, chicken, bananas, milk, oats, cheese, soy, almonds, peanut butter, and sesame seeds contain tryptophan. However, whether tryptophan present in food may pass the blood-brain barrier is still being determined. Therefore, the effect might not be decisive.
Vitamin B helps relieve anxiety
Vitamin B, such as thiamine or vitamin B1, and mood have been linked in studies. Some people may get depressed if they don’t get enough B vitamins like folic acid and B12. To combat anxiety, you can consume foods high in B vitamins or take a vitamin B supplement. Some foods that can aid with anxiety are beef, pig, chicken, leafy greens, legumes, oranges and other citrus fruits, grains, almonds, and eggs.
Eat Salmon
People might feel less worried after eating salmon. This is because it provides elements that assist brain function, including vitamin D, docosahexaenoic acid and omega-3 fatty acids.
These nutrients may help regulate the neurotransmitters dopamine and serotonin, which have soothing effects. Particularly Najbolji lek protiv anksioznosti has been associated with reduced anxiety. By lowering inflammation, these fatty acids protect against brain cell dysfunction, which is frequent in anxiety sufferers. By lowering inflammation, these fatty acids protect against brain cell dysfunction, which is frequent in anxiety sufferers. This may also assist your brain in adjusting to changes and help you deal with stresses that trigger anxiety symptoms.
Studies have also been done to determine how vitamin D can help with anxiety and depression symptoms.
Add Turmeric to your diet
Curcumin is found in the spice turmeric, a substance researched to boost brain health and reduce anxiety disorders.
Due to its anti-inflammatory and antioxidant properties, curcumin may help stop the oxidative stress-induced decline of brain cells and chronic inflammation
Alpha-linolenic acid (ALA), an omega-3 found in plants, can be converted more effectively to DHA thanks to curcumin, which could result in higher quantities of DHA in the brain.
A double-blind, randomised study of 80 people with diabetes found that daily treatment with nano-curcumin, a more readily available and smaller type of curcumin, for 8 weeks significantly lowered anxiety levels compared to a placebo. In a different small, randomised crossover study, consuming 1 gram of curcumin every day for 30 days was successful.
Eat Dark Chocolate
Dark chocolate is another food that may help you feel less anxious.
Dark chocolate contains flavonols, and plant-based substances, including epicatechin and catechin, that have antioxidant qualities. According to various research, The flavonols in dark chocolate may have many neuroprotective and advantageous effects on brain function. For instance, flavonols may enhance cerebral blood flow and cell signalling pathways. Your capacity to handle stressful situations that can result in anxiety and other mood disorders may improve due to these impacts.
Some experts claim that the flavour of dark chocolate, which can be calming for people with mood disorders, may be the only element for it to impact brain health positively.
Drink Green Tea
The amino acid L-theanine, which is present in green tea, has been investigated for its possible anti-anxiety and pro-brain-function effects.
In a double-blind, randomised study, participants who drank a beverage containing L-theanine reported much less subjective stress and lower cortisol levels, a stress hormone linked to anxiety. These results could be due to L-theanine preventing nerves from becoming overexcited. Additionally, GABA, dopamine, and serotonin, neurotransmitters that have been demonstrated to have anti-anxiety properties, may be increased by L-theanine.
Epigallocatechin gallate (EGCG), another antioxidant found in green tea, may promote brain function. Increasing GABA levels in the brain may help to reduce some anxiety symptoms.
Consume complex carbs
Serotonin has a soothing effect and is produced more significantly in the brain by carbohydrates. Therefore, consume whole grains, such as oats, quinoa, whole-grain bread, and whole-grain cereals, which are high in complex carbs. Avoid simple carbs, such as those found in sugary foods and beverages.
The Takeaway
Multiple strategies are required for the effective management of anxiety, a complicated mental health issue.
In addition to medicine and counselling, your diet may help your mental health, reduce anxiety symptoms, and encourage better brain health. Whole, scarcely processed foods that are high in antioxidants tend to be especially beneficial.
However, there isn’t enough proof to support the use of food as a primary anxiety treatment. Therefore, it shouldn’t replace any treatments or prescriptions a medical practitioner prescribes. However, including this food in your diet is a fantastic strategy to enhance general well-being and brain function.
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