Have you been feeling anxious lately? Haven't we all at some point or another.
You’re not alone. Anxiety is a widespread issue that affects millions of people every day. The symptoms can vary from cold sweats to grinding teeth. However, most people agree that, regardless of how anxiety makes them feel, it’s never a good experience.
Studies suggest that around 40 million adults in the US have anxiety, and numbers are increasing.
It’s important to seek out support and guidance from a medical professional if anxiety is interfering in your life to any significant degree. Call me 540-816-9041 or you can call
The National Suicide Prevention Lifeline (Lifeline) at 1-800-273-TALK (8255), or text the Crisis Text Line ( text HELLO to 741741 ). Both services are free and available 24 hours.
However, you can try a few strategies at home too. Adjusting your diet while you experiment with things like CBT (cognitive behavioral therapy) and regular exercise could help you to bring an end to your anxiety much faster.
Here are the top foods to try:
1. Brazil nuts. Probably one of the best foods for anxiety, Brazil nuts uplift your mood, thanks to higher doses of selenium. Selenium reduces inflammation, which is commonly at higher levels for someone who suffers from anxiety. Selenium is also an antioxidant, excellent for reducing cell damage.
● Brazil nuts give you a handy boost of selenium, along with some extra vitamin E – another antioxidant that may be effective at reducing anxiety. Some research even indicates that low levels of vitamin E may contribute to increased risks of depression and stress.
2. Pumpkin seeds. Ideal for snacking, pumpkin seeds are a healthy treat, and a great tool for the fight against anxiety.
● These handy seeds contain high doses of potassium, which is great for regulating the balance of electrolytes in your body and reducing blood pressure. Eating foods rich in potassium, like bananas and pumpkin seeds, could reduce anxiety and stress.
● Pumpkin seeds also give you a dose of zinc. According to studies, zinc deficiency could increase your chances of challenges with anxiety, stress, and depression. That’s because zinc is essential for brain and nerve functioning.
3. Fatty fish. Your doctor has probably already recommended getting more fatty fish into your diet for a variety of reasons. Products like sardines, mackerel, and herring are rich in Omega-3.
● The Omega-3 fatty acid makes a huge difference to your cognitive functioning and mental health. Recent research also shows that eating too much omega 6 and not enough omega 3 could heighten your risk of anxiety and mood disorders.
● Omega-3 foods are also brimming with alpha-linolenic acid, which provides two essential fatty acids known as DHA and EPA. These substances assist with reducing inflammation, regulating neurotransmitters, and promoting healthy brain function.
4. Dark chocolate. (My Favorite) Experts believe that dark chocolate could be the key to reducing feelings of anxiety and stress. One study conducted in 2014 found that just 40g of dark chocolate could help to reduce stress in students. Other studies have also explored the benefits of dark chocolate on mood.
● Scientists aren’t totally sure why dark chocolate has such a positive impact on stress and anxiety. However, experts do champion the substance as a source of valuable flavonoids, which could help to reduce neuroinflammation.
● Dark chocolate also increases serotonin in the brain. Serotonin is a neurotransmitter that helps to regulate your behavior, memory, sleep, and mood. It could also be the key to relieving anxiety.
● Try choosing dark chocolate with 70% cocoa or more for the best results.
5. Chamomile. Perhaps the best-known ingredient for anxiety-reducing tea, chamomile is a beloved herbal remedy for a range of issues. This substance is anti-inflammatory, as well as having high doses of antioxidants and antibacterial substances.
● Many people believe that chamomile flavonoids can assist with reducing feelings of anxiety and stress. Studies have found that although chamomile doesn’t prevent anxiety, it can help you to overcome symptoms as they happen.
If you struggle with anxiety, try incorporating these foods into your diet on a daily basis. They’re nutritious and delicious!
~Tara