Your Daily Diet for Anxiety Relief
Anxiety is a normal part of life. Whether we are waiting for the results of an exam or being next in line in a job interview, being anxious is something that we can’t prevent from occurring. In certain ways, it actually helps us to have the focus we need in coping up with a stressful situation. If you are one those few individuals who get a little bit anxious more than you should, good news is that you can control it simply with the foods you eat. Also, how you eat could have massive impacts. Here are some tips if you are planning on starting an anti-anxiety diet in an effort to prevent anxiety or panic symptoms:
Eat a balanced meal three times a day.
Basically, to avoid anxiety, one needs to be physically and mentally healthy. It’s essential to add fresh fruit and vegetables into your diet. Of course, you must not overeat or skip a meal. It may also help to eat fish high in omega-3 fatty acids on a regular basis, such as salmon, tuna, lake trout, herring, mackerel, anchovies, and sardines, since studies show it can uplift and enhance your mood.
Drink plenty of water daily.
Being dehydrated can affect your mood, thus making you more anxious than usual. This can easily be addressed by taking-in lots of fresh and clean water. Water is a veritable quencher of thirst, thus helping you calm down in certain stressful scenarios. Every part of the body operates depending on the efficient flow of water that goes through our system. Water transports hormones and nutrients to every part of the body. If our body isn’t well hydrated, it may react poorly with anxiety.
Cut down on your intake of coffee.
With more water comes less coffee. As a known central nervous system stimulant, caffeine increases brain activity, which can cause emotional trigger. This tends to worsen anxiety. Drinking plenty of coffee can dramatically increase anxiety, irritability, and mood swings, among others. After all these emotional reactions subside, it can cause the body to get easily tired.
Know the kind of nutrients that you need.
Basic knowledge about vitamins’ effect on anxiety wouldn’t hurt, such as the fact that Vitamin C is known to help balance the body’s output of stress hormones during tense moments, or that Vitamin B can support the nervous system and replenish the nutrients used up when the body reacts to ongoing stresses. Calming tense muscles and regulating heart rate, blood pressure, and blood sugar can be achievable with Magnesium.
Choose complex carbohydrates.
Studies have shown that carbohydrates increase the amount of serotonin in your brain, which is known to have a calming effect. Eat foods such as whole grains since it is rich in complex carbohydrates. Whole grains usually take longer for the body to break down and release sugar slowly into the bloodstream, thus making you more active and helps you to be a little less anxious. Processed carbs may give you an initial surge of energy during times when anxiety occurs. This is usually followed by an insulin rush, which rapidly drops blood sugar levels, thus leaving you feeling lethargic and unsteady.
Eat meat but, watch out on fats.
Meat is also known to have protein and serotonin, which helps the body to be energized throughout the day. Opt for leaner cuts of meat, fish, and poultry to get the protein you need for energy without adding saturated fat and cholesterol that can only put you at risk of a heart attack. However, the body needs fat as an energy source, as well. Too little fat in your diet may lead to mood swings, anger, and hostility, among others. Go for foods that contain healthier fats, like omega-3 fatty acids since these fats help support your body during an anxiety attack.
These basic facts can not only help us in alleviating anxiety, but also in attaining a healthy lifestyle.