Top 10 Foods that Helps Reduce Anxiety:
What is Anxiety?
Anxiety typically refers to the body’s natural reflux to stress. Everyone experiences Anxiety at some point in their lives, having a feeling of fear of anything , worrying about certain things , nervousness while giving a speech or before public meetings, different phobias may often take place but things will go disturbing when it becomes persistent and continues with daily life.
Types of Anxiety most people deal with:
Many people experience various types of Anxiety which are difficult to address. Here are a few of their common types as mentioned below.
GAS (General Anxiety disorder) : continues concern about daily life things.
Symptoms: Difficult to focus over things, distress, muscle tension occurs.
Panic Attack: Immediate panic attacks with overwhelming fear. Their symptoms are chest heaviness and pain, amplified heartbeat and shortness of breath are included.
Social Anxiety Disorder: Usually occurs because of a deep fear of being judged, humiliated in public situations. Symptoms are: avoiding crowded places , sweating excessively.
Specific Phobias: These phobias include fear of different objects or situations (eg., deep water, height, any animal).
Obsessive-Compulsive Disorder(COD): It happens when a person experiences two problems at the same time , one is mental illness and second is one substance use problem . Symptoms like depressions ,anxiety, mood swings etc are included.
Post-Traumatic stress (PTSD): happens when any witnesses or experiences are being triggered by life-altering situations.
FOODS That Help Reduce ANXIETY:
Anxiety typically connected with the brain , the Amygdala, a place where our brain keep storing fear named as “ fear headquarter” suddenly acts over active in anxiety and release fight or flight sense , same as Prefrontal cortex responsible for thinking , Hippocampus works as memory handler ,similarly neurotransmitters chemicals such as dopamine, gaba, serotonin play a key role in mood regulation, to maintaining healthy, balanced not ambiguous state of mind it is very important to absorb those food which is full of nutrition , comprises of all mind nourishing provisions for brain to reduce anxiety. Several of foods can work perfectly to reduce anxiety, few are briefly addressed below .
1.Yogurt and Fermented Foods for Anxiety:
Fermented foods specially kimchi, pickle, yogurt, kefir, sauerkraut supports the brain’s gut health, these foods helps reducing anxiety as they are indulge in rich probiotics, vitamins (like B12,B6,k2),lactic acid, providing healthy guts bacteria that leading to relax mood and reducing Anxiety by minimizing inflammation and accelerating the production of natural tranquilizer GABA.
2. Whole Grains Foods For Reducing Anxiety:
Foods like Oats, Brown Rice, Quinoa, Barley(hulled), Teff, Bulgur, whole wheat pasta, Wild rice are including in Whole grains foods to diminish Anxiety, its supports and aids in regulation of blood sugar health, increase serotonin formation which maintains emotional stability , make you feel calmer and relaxed , hampers nervousness ,stress and tension.
3. Fatty Fish, the key food source in reducing Anxiety:
Fatty fish includes Salmon, Mackerel, Sardines, Tune, Trout, Herring,Anchovies are the greatest root of Omega-3 fatty acids aids in naturing brain gut health, especially EPA and DHA which indulge in strong anti-inflammatory impact , pivotal for brain health, governing neurotransmitters like serotonin and dopamine which influencing balancing person emotional mood and reduce exaggerate anxiety impact.
4. Berries, a driving food to minimize Anxiety effect:
It is scientifically proven that berries highly contain antioxidants. Antioxidants are substances that are known to protect the brain and nervous system from oxidative stress which typically refers to mood instability, unease state of mind. Berries like strawberries, blueberries, raspberries, blackberries, cranberries, mulberries, goji berries are rich in Antioxidants particularly vitamin C and flavonoids which aids in lowering stress hormones like cortisol, improving mood, mental clarity and reducing anxiety.
5.Dark chocolate:
No one can refuse a dark chocolate treat as it is a delicious treat so far but how can it work as aid in lowering Anxiety?. So Dark Chocolate comprise of flavonoids, antioxidants that enrich whole blood flow ,minimize inflammation effect and build formation of endorphins and serotonin ,making it a comforting food for reducing Anxiety and providing relaxation to inner self.
Caution: must be taken in moderate quantity.
6. Green Tea for Reducing Anxiety:
Green Tea is best known for its calming and relaxing properties because it contains L-theanine, an amino which reduces Anxiety overtime and relaxes the brain system instantly overall .It helps in managing mental health, provides caffeine touch and mental tranquility.
7. Leafy Green Food for Anxiety Relief:
Leafy Green foods refers to foods like spinach, swiss chard, kale, arugula, romaine lettuce, beet greens, mustard greens, collard greens. This Leafy Green food contains high amount of magnesium, folate and iron, that’s all important for regulating brain gut health and balancing moods. Magnesium hampers the anxiety effect by supporting mental resilience, folate work as mood booster ,reduces homocysteine levels and improves cognitive functions.
8.Turmeric:
Turmeric is a yellowish-orangish spice , commonly found in India is highly recommended for reducing Anxiety as it helps in lowering Anxiety effects, minimize inflammatory effect ,increase serotonin and dopamine level (known for regulating good mood and happiness) .
It contains curcumin which is a very powerful antioxidant ,providing protection against cell damage.
Also reduces cortisol which leads to build a sense of peace and relaxation and enhances brain gut health.
Tips: Take it with warm milk in the morning for soothing effects, also you can mix it in different curries.
9. Chamomile Tea:
Chamomile tea has been used for centuries and millennia for reducing Anxiety impact as it contains antioxidants which help provide relief for stress and insomnia, it’s a herbal tea which many people consume before their bedtime for soothing and peaceful sleep.It does not get stuck only to the folklore but it actually contains apigenin, a natural compound to ease mind, lowering anxiety and enhance peace of mind.
Departure thoughts: foods that help reduce Anxiety:
All these foods are very beneficial to promote healthy brain gut health, so many people suffer from Anxiety impact due to an unsatisfactory diet. They do not properly focus on the details of why and where they are lacking , the diet they consume is rich in properties that aid in anxiety or not . These foods for Anxiety are not just bound to cures, but they can impressively enhance and support a healthy mind and body, by keeping them in routine you will definitely observe marvellous changes over time.