DIET FOR AN ANXIETY DISORDER: YOU MIGHT FEEL ANXIOUS WHEN FACED WITH A DIFFICULT PROBLEM AT WORK, BEFORE TAKING A TEST, OR BEFORE MAKING AN IMPORTANT DECISION. AS EVERYBODY IS AWARE, ANXIETY DISORDERS ARE INCREASING DAILY. ANXIETY DISORDERS USUALLY INCLUDE PANIC DISORDER, GENERALIZED ANXIETY DISORDER, AGORAPHOBIA, SPECIFIC PHOBIA, SOCIAL ANXIETY DISORDER (SOCIAL PHOBIA), POST-TRAUMATIC STRESS DISORDER, OBSESSIVE-COMPULSIVE DISORDER, AND SEPARATION ANXIETY DISORDER. ACCORDING TO THE NATIONAL INSTITUTE OF MENTAL HEALTH, ANXIETY DISORDERS ARE THE MOST COMMON MENTAL ILLNESS. AS PER THE NATIONAL HEALTH REPORT, 63.4% OF ADULTS WERE CATEGORIZED AS HAVING NO ANXIETY, 25.5% AS HAVING LOW ANXIETY, 7.1% AS HAVING MEDIUM ANXIETY, AND 4.1% AS HAVING HIGH ANXIETY. SOME SPECIFIC THERAPIES AND MEDICATIONS CAN HELP RELIEVE THE BURDEN OF ANXIETY, YET ONLY ABOUT A THIRD OF PEOPLE SUFFERING FROM THIS CONDITION SEEK TREATMENT. IN ADDITION TO HEALTHY GUIDELINES SUCH AS EATING A BALANCED DIET, DRINKING ENOUGH WATER TO STAY HYDRATED, AND LIMITING OR AVOIDING ALCOHOL AND CAFFEINE, MANY OTHER DIETARY CONSIDERATIONS CAN HELP RELIEVE ANXIETY. THROUGHOUT THIS ARTICLE, YOU CAN GET COMPLETE INFORMATION ABOUT THE WHOLE DIET CHART FOR ANXIETY DISORDER AND SUMMARISE THE TOP FOODS THAT HELP REDUCE ANXIETY.
Which foods do you have to add to part of your anti-anxiety diet?
Curious about knowing the foods for anxiety relief? In this section, we are trying to cover the food for anxiety treatment, and we for sure that you might be surprised to understand that specific food have been shown to reduce anxiety.
- Low in magnesium: Foods naturally rich in magnesium may thus help a person feel calmer, and some examples include leafy greens, nuts, seeds, and whole grains.
- Foods rich in zinc: There is some food rich in zinc which has been linked to lowered anxiety, such as oysters, cashews, liver, beef, and egg yolks.
- Omega-3 fatty acids: Other foods, including fatty fish like wild Alaskan salmon, contain omega-3 fatty acids.
- Probiotic-rich foods: As per the study, probiotic-rich foods help to reduce anxiety disorder, and such foods as pickles, sauerkraut, and kefir were linked with fewer symptoms.
- Vitamin B: Foods rich in B vitamins, such as avocado and almonds
Top 12 foods that help reduce anxiety.
After reading out the foods for anxiety treatment in the above section, it’s time to know the Top 12 foods that help you reduce anxiety disorder. Let’s have a look at a brief discussion.
1. Fatty fish
Omega-3s are abundant in fatty fish like salmon, mackerel, sardines, trout, and herring. Omega-3 fatty acids significantly improve mental and cognitive health and help people with anxiety disorders.
2. Dark chocolate
Dark chocolate is also high in magnesium. Eating a magnesium-rich diet or taking magnesium supplements may help to alleviate stress and anxiety symptoms. According to some research, the flavonols found in dark chocolate may benefit brain function and have neuroprotective properties. Flavonols, in particular, may increase blood flow to the brain and improve cell signalling pathways.
Turmeric is a spice broadly used in Indian and Southeast Asian cuisines. Curcumin, the ingredient in turmeric, may help reduce anxiety by reducing inflammation and oxidative stress, which are common in people afflicted with mood disorders such as anxiety and depression. Turmeric is a spice that includes curcumin, a compound which has been studied for its role in brain health and the prevention of anxiety disorders.
Chamomile is a herb that may aid in the reduction of anxiety. It has antioxidant and anti-inflammatory properties, which may aid in the removal of anxiety-related inflammation. Chamomile tea is widely used worldwide as a herbal remedy due to its anti-inflammatory, antibacterial, antioxidant, and relaxant properties.
Eggs are another versatile protein source that people can easily incorporate into a balanced diet. According to one study, a lack of protein and tryptophan, both abundant in eggs, may be linked to increased anxiety. Eggs also contain vitamin D, with approximately 6% of the RDV in one large egg.
6. Pumpkin seeds
Pumpkin seeds are high in potassium, which helps regulate electrolyte balance and manage blood pressure. Potassium-rich foods like pumpkin seeds and bananas may help reduce stress and anxiety symptoms. Pumpkin seeds are also high in mineral zinc.
Yogurt contains the beneficial bacteria Lactobacillus and Bifidobacterium, and emerging evidence suggests that these bacteria and fermented products benefit brain health. Consuming probiotic yoghurt daily for six weeks was associated with improved anxiety, stress, and quality of life in postmenopausal females, according to one study. Despite being a promising study area, more human trials are needed to investigate the direct relationship between yogurt consumption and anxiety.
It contains brain-healthy nutrients such as vitamin D and the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) (DHA). Salmon is an excellent source of vitamin B-12, which aids in producing brain chemicals that influence mood. Low levels of B-12, like vitamin D, have been linked to depression.
Almonds contain various nutrients that support brain function, including vitamin E and healthy fats. For example, one study discovered that eating more nuts, including almonds, was associated with fewer symptoms of depression. According to researchers3, magnesium may be an effective treatment for anxiety-related symptoms because a lack of magnesium reduces the level of the neurotransmitter serotonin in the brain. One ounce (about 12 nuts) of almonds contains 75mg of magnesium, 19% of your daily recommended value.
10. Green tea
Green tea contains L-theanine, an amino acid that’s been studied for the positive effects it may have on brain health and anxiety. Green tea is high in L-theanine, an amino acid that might reduce anxiety. One 2017 study found that students who drank green tea experienced consistently lower stress levels than students in the placebo group.
11. Brazil nuts
Selenium is abundant in Brazil nuts. Selenium may improve mood by reducing inflammation, often exacerbated by mood disorders such as anxiety. Selenium is also an antioxidant, which helps in the prevention of cell damage. Selenium is abundant in Brazil nuts. Selenium may improve mood by reducing inflammation, which is often elevated in people with mood disorders like anxiety. Selenium is also an antioxidant, which helps in the prevention of cell damage.
When we are anxious or stressed, our bodies require vitamin C to help repair and protect our cells, and blueberries are high in this vitamin. Blueberries are packed with antioxidants and vitamin C, which have been shown to alleviate anxiety. In a 4-week study of 64 adolescents, daily supplementation with wild blueberries was linked to fewer self-reported symptoms of depression.
What would a doctor recommend for anxiety?
The most effective psychotherapy for anxiety disorders is cognitive behavioural therapy (CBT). CBT, typically a short-term treatment, focuses on teaching you specific skills to help you improve your symptoms and gradually return to the activities you’ve avoided due to anxiety.