Anxiety is the body’s response to stress and a situation of uncertainty. Your mind starts to race, you feel restless and start to worry about the future. Long term anxiety is unchecked and can lead to depression and other disorders. Hence, it’s important to know how to reduce anxiety. Guided meditation for anxiety, belly breathing or box breathing help manage anxiety. Moreover, your food habits can also have an impact on your anxiety.
Foods that help reduce anxiety
Brazil nuts. The most popular food to help manage anxiety and beat. Brazil nuts are high in selenium (a mineral) which help improve your mood, feel good and reduce inflammation. Inflammations are usually heightened when someone is feeling scared or anxious. Brazil nuts are also rich in Vitamin E, and there are some studies which claim that low Vitamin E can lead to anxiety and depression. Other selenium rich foods are yoghurt, shellfish and chicken.
Turmeric. Known as haldi in India, this spice is a trump card for homemade remedies like a wound or sore throat. The active ingredient in turmeric is curcumin. This substance helps reduce anxiety by combating inflammation. Moreover, it helps detoxify your body and gives your brain and body some rest and happiness.
Yoghurt or dahi. Yoghurt is good for you! It’s low on fat and provides great nutritional value. It also contains bacteria that help your brain health. Yoghurt also helps produce an anti-inflammatory response, which is key for helping reduce anxiety. Other fermented foods such as kimchi or cheese can help ease anxiety as well.
Eggs. Eggs are the queens of versatile foods. Easy to find and easy to cook as well. They are a great source of vitamin D, protein and most importantly, tryptophan. All these 3 substances help produce neurotransmitters like serotonin and dopamine which help improve mental health, help you feel better and reduce anxiety. Moreover, vitamin D is integral in battling depression too! Given the lockdown due to coronavirus, eggs are a good way of coping with coronavirus anxiety you may be feeling as they are easily available and easy to source.
Some more foods to help overcome anxiety
Dark chocolate. Dark chocolate is rich in magnesium which helps reduce stress and anxiety, tryptophan which helps secrete serotonin and boost your mood, and its antioxidants help you feel better and re-energised. It is also a comforting food and the sugar presence helps your brain feel good and reduce anxiety. Try consuming 70% dark chocolate, but not too much in one sitting.
Fatty fish. Seafood such as tuna and salmon help reduce anxiety. They contain omega-3 fatty acids which are essential for cognitive function and mental health. Consuming more omega-3 fatty acids help reduce the chances of mood disorders.
Cherries and blueberries. Both of these fruits may be small in size, but they are big on anxiety relief. Both are good sources of vitamin C and antioxidants like quercetin which promote feelings of calmness and bring anxiety relief. Incorporating fruits and vegetables into your diet will create an overall improvement in your mental health.
Avocado. The great fruit that is key for guacamole is also good for your anxiety. Not only are they integral for tacos (tacos are great), but they are also rich in vitamin B6 and magnesium. This is key in helping your body produce serotonin and reducing the stress hormone cortisol, allowing you to reduce anxiety and stress. Add some slices to your salad, your eggs or make some tacos, and you’ll be happy! Chickpeas, lentils and beans are also a great source of B6 and magnesium and should be included in your diet.
What you eat and drink can impact your mood, stress and sleeping habits! It’s important to follow a balanced diet and incorporate all major food groups into your meals, and eating on time.
Read some of our uplifting quotes to help you reduce anxiety and feel good.
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