Simple Choices can Really Help
Struggling with stress and anxiety? Are you constantly worried that something bad might happen? If so, you're not alone! Anxiety affects one in 13 people worldwide. This mental disorder can take a toll on your health and keep you from reaching your full potential. In the long run, it may lead to depression, phobias, low self-esteem, and psychosomatic conditions. Fortunately, there are ways to beat anxiety naturally. It all comes down to the choices you make every day.
The Connection between Diet and Anxiety
Before popping pills, look for natural anxiety help. Nutrition and mental health are strongly connected. After all, your gut is called "the second brain" for a good reason. Eating healthy might just sound like common sense - and you're right, it is. But with the busy lifestyle that so many people lead today it is very easy to get caught up and not stay on top of the basics. So if you're not eating as well as you know you should, we have some suggestions to help - with medical reasons backing them up. Next time you're shopping, aim to keep these in mind and make a few small changes. Your body will thank you for it!
What To Keep In Mind
Sugar, fried foods, preservatives, and antibiotics damage gut flora, which in turn, affects your mood and weakens immune function.
Healthy eating, on the other hand, promotes a balanced microbiome and keeps your brain sharp. Certain foods, such as walnuts, turmeric, green leafy vegetables, sauerkraut, and fatty fish, support mental health and ward off anxiety. For instance, turmeric is just as effective against depression and anxiety as the popular drug Prozac, but without its side effects.
What you eat influences the release of neurotransmitters in the brain. For example, dark chocolate boosts endorphin levels, which helps lift your mood. Salmon, tuna, spinach, and bananas keep your histamine levels stable, leading to increased energy and reduced depression risk. Studies have found that high-carb diets decrease serotonin production, which can worsen depression and anxiety.
What Does a Perfect Anti-Anxiety Diet Look Like?
Make sure your daily meals are based on whole foods. Cookies, chips, and other goods have little or no nutritional value. Additionally, they may contain ingredients that trigger inflammation and affect brain health. Avocado, fatty fish, flaxseeds, and other high-fat foods pack large doses of omega-3s, which help relieve anxiety symptoms. Yogurt, kefir, pickles, and natto are rich in probiotics and help restore gut flora, which eases anxiety.
Your diet should also include leafy greens. These veggies elevate dopamine levels in the brain, helping you keep calm. Another great choice is turkey breast, which contains high amounts of tryptophan. Upon ingestion, this amino acid is converted into serotonin and boosts your mood. Also, it's recommended to cut back on caffeine, alcohol, simple carbs, hydrogenated oils, and other foods that contribute to anxiety.
Aim to get lots of:
- Whole foods
- Nuts such as Walnuts
- Spices such as Turmeric
- Leafy greens
Cut down on:
- Simple Carbs
- Fried Foods