Anxiety is among the most frequent mental health disorders, which affects around 7.6 percent of the world’s population.
Anxiety Disorders
It’s a broad term that refers to a variety of ailments including generalized anxiety disorder (GAD), social anxiety, and phobias. Symptoms of depression are generally characterized by continuous feelings of anxiety, tension, and anxiety that could affect your daily routine.
In most cases, medications are often prescribed as the primary course of treatment. However, there are a variety of techniques you can use to ease anxiety symptoms that will improve your physical health, such as alternative medicine to breathing techniques.
Furthermore, there are food items you can consume in a healthy diet which can help improve brain function and lessen the intensity of your symptoms, most likely due to their brain-boosting characteristics.
Treating anxiety disorders more naturally through diet changes and exercise is preferable to relying solely on medication but you should always take medical advice from your doctor and discuss any proposed changes first.
Improving your intake of healthy foods will also help you control blood sugar and blood pressure levels which combined with regular exercise will have benefits for human health, both physical and emotional health.
Here Are Six Food And Drinks That Can Aid In Relieving Anxiety
1. Salmon
Salmon may be beneficial for reducing anxiety and offer other mental health benefits. It is a rich source of nutrients that support brain health, such as vitamin D as well as the omega-3 fats eicosapentaenoic acid (EPA) as well as docosahexaenoic acids (DHA).
These nutrients can aid in the regulation of neurotransmitters like serotonin and dopamine, which may have relaxing and calming properties. Controlling serotonin levels while following healthy eating guidelines just makes good sense.
Eating a diet high with EPA or DHA is linked to lower levels of anxiety. It is believed that these fats may help reduce inflammation and stop brain cell dysfunction, which is prevalent in those with anxiety.
It could also aid in your brain’s ability to adjust to changing circumstances which will help you better manage stressors that cause anxieties.
Vitamin D is also researched for its positive effects on depression and anxiety. One meta-analysis in 2020 found that vitamin D supplementation was associated with lower incidences of mood disorders that are negative.
In a different study, people who consumed Atlantic salmon three times a week for 5 months, showed lower anxiety levels than people who consumed pork, chicken, or beef. In addition, they reported improved anxiety-related symptoms, including heart rate and variation.
To reap the maximum benefit add salmon into your diet a couple of times a week.
2. Chamomile
Chamomile is a plant that can ease anxiety. It has antioxidant and anti-inflammatory qualities, which can help reduce inflammation that is caused by anxiety.
While the mechanism of action isn’t completely understood, however, it is believed that chamomile can aid in the regulation of neurotransmitters that are associated with mood, including serotonin, dopamine, and gamma-aminobutyric acid (GABA).
Further, it may help regulate the hypothalamic-pituitary-adrenocortical (HPA) axis, a central part of the body’s stress response.
Certain studies have investigated the relationship between chamomile extracts in anxiety reduction.
One study conducted over 38 weeks for 179 individuals suffering from GAD, a generalized anxiety disorder (GAD), saw a more significant reduction in symptoms after taking Chamomile extract (1,500 milligrams per day) in comparison to those who didn’t.
Another study reported similar results. Those who took chamomile extract over 8 weeks experienced fewer symptoms of anxiety and depression. However, the study’s tiny sample size was not able to provide enough statistical strength to show causality.
Although these findings are encouraging, it should be noted that the majority of research has been conducted with the extract of chamomile. It is essential to study the anti-anxiety properties of chamomile tea which is the one most often consumed.
3. Turmeric
Turmeric is one of the spices that is rich in curcumin, which has been studied for its potential role in improving the health of the brain and in helping to prevent anxiety disorder.
It is known for its levels of antioxidants and its anti-inflammatory qualities, curcumin could help in preventing the destruction of brain cells that is due to chronic inflammation as well as the stress of oxidative.
Furthermore, studies in animals suggest that curcumin can boost the conversion rate of alpha-linolenic acids (ALA), an omega-3 that is found within plants into DHA more efficiently and boost DHA levels within the cerebrum.
A research study that was double-blind and random that was conducted with 80 diabetic patients, found that daily use of nano-curcumin (80 milligrams per day), which is a smaller, more bio-available form of curcumin, over 8 weeks led to substantially lower levels of anxiety as compared to standard placebo.
A second small, randomized crossover study in which 1 gram of curcumin was taken each day for 30 days, was proven to reduce anxiety scores when compared to the control.
A double-blind, 8-week randomized study found similar results in people suffering from major depression disorder after taking 500 milligrams of curcumin over 8 weeks.
While promising, many studies have found the negative benefits of supplementing with curcumin rather than the process of obtaining curcumin directly from turmeric. Therefore, further studies in this area are necessary.
It is true that incorporating spice into your diet is definitely worth trying. To boost the absorption of curcumin, consider combining this spice along with black pepper.
4. Dark chocolate
A little dark chocolate in your diet could help ease anxiety and lower measured depression scores. Dark chocolate is a rich source of flavonols including epicatechin and catechin. Both are plant-derived compounds that serve as antioxidants.
Certain studies suggest that flavonols that are found in dark chocolate could improve the brain and may have neuroprotective properties. Particularly, flavonols could boost circulation to brain cells and improve signaling pathways for cells.
These changes can help you to adapt better to stressful situations as a result of social interaction for example, which can trigger anxiety and mood disorders.
Certain researchers have suggested that the role of dark chocolate in the health of your brain could result from its flavor that can be soothing for people suffering from mood issues.
A cross-sectional study of 13,626 people found that those who ate dark chocolate showed significantly fewer depressive symptoms compared to those who ate only a small amount of darker chocolate.
In a randomized study, people who ate dark chocolate two times a day for two weeks noticed immediately lower levels of anxiety following eating it. This effect persisted for two weeks, suggesting that the effects could not be a steady progression in duration.
While this may be a good thing, further research into the effects of dark chocolate on mood and anxiety is necessary. Additionally, it is recommended that dark chocolate be consumed in moderation as it’s extremely calorific and is easy to overeat. Take one 1.0 ounce up to 1.5-ounce portion at a time as a treatment for depression but be careful not to overdo it to keep your blood sugar stable.
5. Yogurt
For people with depression or suffering from anxiety, yogurt is an excellent food item to incorporate into your diet.
Probiotics or healthy bacteria that are found in certain kinds of yogurt could help improve your mental well-being.
While still an emerging area of research, probiotics might aid in the gut-brain axis, an intricate network that connects the digestive tract and the brain. Particularly, research suggests that healthy gut bacteria are connected to better mental well-being.
Probiotic foods such as yogurt could improve mental wellbeing and brain function by reducing inflammation and boosting the production of mood-enhancing neurotransmitters like serotonin.
In one study, stressed people who ate probiotic yogurt every day were better able to handle anxiety than those who consumed yogurt that did not contain any probiotics.
Another study showed women that who consumed 125 grams of yogurt two times a day for four weeks, showed more improved efficiency in the brain areas that regulate sensation and emotion and may be associated with lower levels of anxiety.
While it’s a promising field for research, more human studies are required to determine the causal connection between consumption of yogurt as well as anxiety-reducing.
It’s important to know that not all yogurts contain probiotics. Probiotics are beneficial for health so select one that contains active live culture identified in the list of ingredients.
6. Green Tea
Green tea is rich in L-theanine. It’s an amino acid that has been researched to determine the positive effects it can provide to brain health and the reduction of anxiety.
In a double-blind, randomized study, those who consumed drinks that contained L-theanine had significantly lower anxiety and reduced levels of cortisol, which is a stress hormone associated with stress.
The reason for these effects could be due to L-theanine’s ability to stop nerves from being hyper-excited. Furthermore, L-theanine can increase GABA dopamine, serotonin, and dopamine neurotransmitters which have been proven to have anti-anxiety properties.
Furthermore, green tea has epigallocatechin gallate (EGCG), an antioxidant that has been suggested to improve the health of the brain. It might play a role in alleviating symptoms as well as improving GABA within the brain.
It is interesting to note that the combination of L-theanine, EGCG, and the other components that are found in green tea appear to play a role in helping to reduce stress and anxiety. They may also be more effective as individual components.
This could be the reason why drinking multiple cups of tea every day is linked to lower levels of psychological stress.
In the end, it is important to continue to conduct more research.
Other Foods That Can Aid In Anxiety
Although some of the food items mentioned below haven’t been examined specifically for their anti-anxiety properties, they’re high in nutrients that are believed to help ease the symptoms.
Turkey Oats, bananas, and turkey.
These are all excellent sources of amino acid tryptophan that converts to serotonin within the body. It can also promote relaxation and reduce anxiety.
Eggs, meat, and dairy products.
All of them provide high-quality protein, including amino acids essential to the production of the neurotransmitters serotonin as well as dopamine and serotonin, which are believed to have the capacity to enhance mental well-being.
Chia seeds.
Chia seeds are a great source of omega-3 fatty acids. They have been found to aid in reducing stress.
Bell peppers and citrus fruits.
They are rich in Vitamin C. It is known to have antioxidant properties that can reduce inflammation and stop the destruction of cells that could cause anxiousness.
Almonds.
Almonds contain a substantial amount of vitamin E as well as healthy fats that play important role in the health of your brain.
Blueberries.
Blueberries are rich in vitamin C as well as other antioxidants, like flavonoids. They have been researched for their capacity to improve brain health, and therefore aid in reducing anxiety.
While these foods could aid in your mental health, they shouldn’t be used in place of any other medications or treatments prescribed by your physician.
Conclusion – Foods That Help Ease Anxiety & Boost Your Spirits
Anxiety is a challenging mental health condition that requires a variety of methods to deal with it efficiently.
Alongside therapy and medications, food choices could help boost your mental wellbeing, lessen anxiety-related symptoms and help improve the overall health of your brain. Particularly in the case of whole foods that are minimally processed and that are high in antioxidants. These can be extremely beneficial to your general health as well.
There’s no evidence to recommend eating food as the first line of treatment for anxiety, and it is not a substitute for any medication or treatments prescribed by your doctor.
However, adding these food items into your daily diet can be a fantastic way to improve the health of your brain and overall well-being.
