What is anxiety?
Anxiety is an extremely common reaction, and this is how your body responds to strain and stress. Shifting to a new location, the opening day at university or at the work or a strenuous condition might give escalation to this emotion, and you might involve warning indications such as:
- Fast heart rate
- Reckless breathing
- Distress concentrating
- Restlessness
- Trouble sleeping
Even though feeling nervous for a short span in such circumstances is extremely common, still, it is alarming to note if you feel dreadful in most cases and it begins to hinder with your day-to-day life.
This could point to an anxiety ailment, of which there are more than a few sorts, such as:
- Panic outbreak
- Obsessive-compulsive disorder (OCD)
- Social anxiety disorder
- Post-traumatic stress disorder (PTSD)
- Phobias
The food that you consume has a straight influence on your mental and emotions health. Despite the fact, preventing anxiety conditions is not something that could be controlled, still, by replacing certain foods in your food regime, you can definitely support restricting the symptomatic effects.
Here in this blog, we’ll discuss regarding few foods that are brain-boosting and also can assist in reducing the brutality of the signs of anxiety disorders.
Omega-3 fatty acids
Omega-3 fatty acids can support in reducing anxiety by modifying neurotransmitters- dopamine and serotonin. These chemical messengers are acknowledged for increasing cheerfulness and positivity.
Serotonin- this is a happy hormone which helps in stabilizing temper and making you soother and extra attentive.
Dopamine- this is the happiness hormone which helps to feel joy, satisfaction, and inspiration.
Few foods that have high omega-3 fatty acids content are:
- Chia seeds
- Brussel sprouts
- Walnuts
- Flaxseeds
- Pumpkin seeds
- Spinach
- Edamame & beans
Tryptophan
Tryptophan is an amino acid that supports in regulating the circadian rhythm (sleep sequence), temperament, and ache by producing hormones such as melatonin and serotonin.
On the word of research, individuals who suffer with low levels of tryptophan are more on the point to experience nervousness, pressure, and a feeling of anxiety than individuals who have suitable levels of tryptophan.
The amino acid is not produced in our body, and it can just be consumed by eating foods such as:
- Almonds
- Bananas
- Cashews
- Kiwis
- Milk
- Oats
- Pineapples
- Pistachio
- Plums
- Tomatoes
Magnesium
Magnesium is one of the most vital nutrients that delivers a variety of aids such as:
- Increasing exercise routine
- Management of Type 2 diabetes
- Monitoring blood pressure
- Managing PMS symptoms
But that’s not the entire story. Researchers advise, having a restrained number of foods high in magnesium content which can also support in reducing nervousness and promoting the health of your brain.
Some food choices that are full with magnesium consist of:
- Almonds
- Bananas
- Broccoli & carrots
- Cashews
- Peanuts
- Pumpkin seeds
- Quinoa
- Spinach
- Yoghurt
Potassium
Potassium certainly plays a dynamic role when it comes to handling anxiety. As stated by research, suitable levels of potassium that can regulate the symptoms of anxiety such as restlessness, anxiety, or strain.
This mineral also delivers supplementary assists such as:
- Sustaining blood pressure
- Improving absorption
- Promoting heart strength
Our body is incapable of producing potassium. Therefore, you must determine for diets that can carry this mineral in tolerable quantities.
There are some choices:
- Bananas
- Beans and lentils
- Cantaloupe
- Dry fruits (raisins, cashews, almonds & apricots)
- Leafy greens (spinach & broccoli)
- Potatoes
- Tomatoes
- Yoghurt
Individually potassium and magnesium are both electrolytes. They assist in carrying slight electric charges all over the body, that are in charge for nerve functions and muscle contractions.
Vitamin D
Vitamin D deficiency is popular as amongst the most prevalent deficiencies of vitamins across India. Researchers suggest that approximately 70% to 90% of the entire population is in dearth of this vital vitamin and might result to experience warning signs like:
- Persistent lethargy
- Depression and nervousness
- Hair loss
- Muscle and bone discomfort
- Slow healing of wounds
Some steps that you can take with the aim of improving the levels of vitamin D that consist of:
- Adding egg yolk in the nourishment
- Consumption of mushrooms
- Fortified foods (cow milk, vegan milk, orange juice & tofu)
- Green vegetables (spinach, kale & soybeans)
- Consistent sun exposure (for at best 10 to 15 minutes amid 10 AM to 3 PM)
Here are some additional possibilities that can support you in managing anxiety:
- Chamomile: When regularly consumed, might help in regulating neurotransmitters which in return reduces the levels of stress and anxiety.
- Turmeric: high content of an active compound termed curcumin, turmeric benefits in reducing anxiety and promoting brain health.
- Green Tea: It comprises an amino acid termed L-theanine. This supports in decreasing the levels of cortisol (stress hormones) and increasing the levels of serotonin (the feel-good hormone) hence, making consumption of green tea an indispensable step to decrease anxiety.
Also Read: Acid Reflux Disease
Final thoughts
Anxiety, however a common state, thus far, it must not be overlooked. Together with the above-mentioned fundamentals in your regime can support in managing anxiety and might also lessen the impact of its warning indications.
Furthermore, you must as well recurrently select for anxiety screening. A stress screening can offer the essential understandings to assist you take obligatory precautionary measures to manage anxiety.
