Beating anxiety can be a challenging journey, especially for the ones who choose not to use medications. Yet, it is utterly possible to control the anxiety level when choosing the right anti anxiety foods as part of your lifestyle.
Healthy food is the most essential source for your physical and emotional fuels, and a conscious choice in what you eat can assist you greatly with reducing stress and anxiety.
In this article, you will discover how food can help you bolster your mental health and review a list of the best anti anxiety foods that can contribute significantly to enhance your mood and vitality levels. You will also discover what foods and drinks you should stop consuming in order to live a satisfying anxiety free life.
How does food influence your anxiety and mood levels?
Many studies have been made about the correlation between certain types of malnutrition and mental disorders such as depression and anxiety. For example,an imbalance of blood sugar (i.e. Hypoglycemia) creates symptoms of depression, confusion, anxiety and mood swings.
Usually when the blood sugar level is decreased, you will be tempted to eat something sweet because it improves your mood right away, but that could cause negative repercussions in the long run. Many do not know this, but you don’t have to eat chocolate to reduce your anxiety, there are better ways to do it.
Serotonin, food and anxiety
Your brain is nurtured by a mixture of carbohydrates, fatty acids (especially Omega 3), protein, vitamins, minerals and water. The nerve system consists of neurotransmitters that one of them is called serotonin.
The serotonin helps regulate feelings of anxiety and sadness and therefore it has a major role in controlling anxiety and depression. The source material of the serotonin is the Amino Acid Tryptophan.
Many people do not consume enough anti anxiety foods that contain this Amino Acid, like, nuts, seeds, legumes, vegetables, fruits and whole grains. By doing so, they are preventing their brain from receiving the essential ingredients it needs for a balanced functioning.
There are various options of foods that are not only good for physical wellness, but also for neutralizing daily anxiety. Here is a detailed list of the most recommended anti anxiety foods that will help to beat anxiety:
Recommended foods to reduce stress and anxiety
We mentioned earlier the Tryptophan, an important Amino Acid controls anxiety levels. Most of the examples on the list include this component and hence, do not settle just in one or two foods, but try to combine all the elements together – vitamins, minerals and proteins, because that what makes all the difference.
Seeds – Chia seeds, sesame seeds, sunflower seeds, pumpkin seeds, hemp seeds and more. Seeds contain large amounts of Iron and Omega 3, and they hold positive traits such as a prolonged feeling of satiety, contributes to increased energy and helps the Thyroid function.
Green vegetables – Broccoli, spinach (preferably organic), asparagus, cabbage, basil, sprouts, arugula, lettuce and more. Green vegetables are rich in Vitamin B and Magnesium. This group of vitamins is necessary for regulating the emotional system and reducing anxiety levels. The magnesium is an essential anti anxiety mineral to calm the nerve and muscles system, regulating the blood sugar levels and strengthening the immune system.
Fruits – Not surprisingly, fruits are also effective when it comes to beating anxiety and stress. Blueberries are an excellent choice since they are packed with vitamin C and antioxidants that boost the immune system. Papaya is also a great source of vitamin C, vitamin A and Folic Acid. According to research, folic acid helps strengthening the nerve cells in the brain, so they can cope better with stress hormones.
Proteins – It is recommended to diminish meat and dairy products. More and more studies prove, such as The China Study, that foods like beans, chickpeas, and lentils provide us with all the protein we need.
Whole grains – For those who love carbs, a reasonable dose of any whole foods, including pasta, bread and oatmeal, in a reasonable dose, is recommended because whole foods are rich in fiber that cause slow digesting. Slow digesting, beyond its contribution to a sense of satiety, also prevents volatility in blood sugar levels, which enhances stress and anxiety. An additional advantage of whole grains is that the fiber and vitamin B inspire a feeling of relaxation.
Tea – Teas like Chamomile and Melisa nurture the central nervous system. Green tea also has advantages such as stimulating the immune system and removing toxins from the body, but it contains caffeine, so try to avoid drinking it at night.
Seaweed – Seaweed has high Magnesium and vitamin B content, but also has Pantothenic acid which assists in regulating Adrenal Glands function. This gland produces different hormones, including Adrenaline. Adrenaline dictates how to deal with stress because it mainly produces in anxiety states. Seaweed also contains protein, Omega 3 and Chlorophyll. They rejuvenate the hormonal system and control the metabolic rate.
Food for your soul
It is important to remember that nutrition is so much more than vitamins and minerals. Food also influences you because it is associated with pleasant memories that are related to events from the past.
There are many people who are very strict about their nutrition, but it seems they lost the passion for life. Therefore, I believe we should dedicate a small portion, about 10%, of the food we eat to our soul.
These kinds of food might not nurture your brain with vital ingredients, but they will definitely stimulate feelings of joy and positive emotions, and those feelings have a significant influence on your brain.
Foods and drink that increase the anxiety threshold
Food can also be your biggest enemy, especially if it associated with great taste and fun. This kind of food is usually consumed automatically, without boundaries. In the short run, it might make you feel high and decrease your stress and anxiety, but when its influence drops, and it drops pretty fast, so will your mood.
So what should you be careful from?
Caffeine, alcohol, fried food and simple sugars like desserts and soda beverages.
If you are a coffee junkie and do not see yourself managing without it, try to get into a habit of drinking twice or three times a week and you will notice that you feel more relaxed, less tense.
The keyword here is dosage. Once you set boundaries without falling into the excuse traps like “today is a special day”, you are on the right track.
Additional recommendations besides food
Besides eating the right anti anxiety foods, there are other enjoyable ways to deal with stress during your daily routine such as massage, meditation, hot baths and saunas, lying down and leaning your legs on the wall for an improved blood stream.
A little-known way, that is starting to gain momentum, is listening to Brainwave Entrainment (also known as sound therapy).
It is scientifically proven that listening to Binaural Beats and Isochronic Tones have been found greatly effective in balancing your emotional state, since it contains healing frequencies that release endorphins that calm your mind. It is recommended to listen to brainwave entrainment up to an hour each day before sleep.
Food is not the only solution for anxiety
Food is only a partial answer to deal with stress and anxiety, but there are other effective ways to improve your life. Find out here how to cure your anxiety with my special subconscious mind programming formula.
Regulating your anxiety with responsible food choices
Anxiety is an emotional state that you have the ability to control, if you choose to. In addition to medication, you have the option to step out of the passive position and modify habitual changes by choosing anti anxiety foods as part of your routine.
Remember, every change requires practice and persistence, so if you do it enough times, it becomes a part of you. Even if you apply only a small portion of the things mentioned above, you will begin to feel more satisfied, healthy and balanced.