Sometimes, when you feel low, anxiety can hit you and can make you feel uneasy, panicked, or self-conscious. It is comparable to an unexpected houseguest who drops by for a quick visit or settles in for the long haul and becomes an annoyance. The most prevalent mental health condition in America is an anxiety disorder. Anyone who has one wishes it would go away. You can ask any of the 40 million Americans currently dealing with some form of anxiety.
Although anti anxiety foods, medications are frequently the first line of defense, they aren’t always the best course of action. There is a good reason why many individuals with this condition are searching for alternative treatment options. A study by NCBI suggests that using brain Single-Photon Emission Computerized Tomography (SPECT) imaging demonstrate that some anti-anxiety drugs, including benzodiazepines, are detrimental to brain health. They provide a temporary fix that might lead to additional long-term issues.
Read More: Is Anxiety Disorder A Mental Illness? Myths And Facts.
A more natural approach called nutritional psychiatry emphasizes using food and supplements to help treat and manage mental health issues. It is constantly used in conjunction with other treatments, such as psychotherapy, as part of a comprehensive treatment plan. Try these 7 anti anxiety foods that have been proven to reduce anxiety if you’re looking for ways to relax. So these 7 foods are:
1. Fish with fat
Omega-3 fatty acids, which have been noticed to reduce anxiety, are found in large quantities in salmon, tuna, herring, and sardines. Men who consumed Atlantic salmon three times per week showed lower levels of self-reported anxiety, according to a 2014 study by NCBI. In a study published in the Brain, Behavior, and Immunity, medical students who added omega-3 supplements to their diet reported a 20% decrease in anxiety symptoms. For the best benefits to the brain, consume fatty fish at least twice per week.
2. Asparagus
Asparagus has potent anti-anxiety properties and is high in potassium, fiber, and vitamins (A, C, E, and K). Asparagus extract has been given government approval in China as a functional food for its capacity to lessen anxiety. According to a 2013 study by NCBI, asparagus extract may offer an alternative method for treating anxiety disorders.
3. Avocados
Rich, buttery avocados are packed with vitamin B, which are necessary for synthesizing the mood-affecting neurotransmitters serotonin and dopamine. Vitamin B deficiency has been linked in some cases to an increase in anxiety. Avocados are also a good source of brain-healthy fats, which may help to reduce anxiety.
4. Eggs
In recent years, eggs have experienced a culinary renewal, which is good news for those who experience anxiety. Eggs contain the amino acid tryptophan, which is necessary to synthesize the neurotransmitter serotonin, which controls anxiety and mood.
5. Pumpkin Seeds
Pumpkin seeds, brimming with anti-anxiety foods and vitamins and minerals like magnesium, Vitamin B, and zinc, aren’t just for Halloween. Vitamin B and magnesium help lower mental stress, according to a 2017 review of research published in the journal Human Psychopharmacology. Additionally, zinc helps people manage their stress. For a nutritious snack, choose pumpkin seeds that are raw and unsalted.
6. Dark chocolate
As if you needed another excuse to give in to your chocolate addiction, a 2014 study by Ahmed Al Sunni discovered that it reduces perceived stress. The neurotransmitter phenylethylamine, which is involved in controlling mood and releasing feel-good endorphins in the brain, is present in dark chocolate and is also a good source of magnesium. Stick to chocolates with are least 70% cacao for the best health benefits.
7. Chamomile
For centuries, chamomile tea has been praised for its calming effects. In a 2016 study published in Phytomedicine, chamomile significantly reduced mild to moderate symptoms of generalized anxiety disorder. This herbal tea also aids in quality sleep.
Read More: 9 Foods Bad For Mental Health.
Takeaway
If your anxiety symptoms are severe or persist for more than two weeks, consult your doctor. But even if your doctor advises medication or therapy for your anxiety, it is still essential to inquire whether changing your diet might be helpful. The connection between food, mood, and anxiety is getting more and more attention, even though nutritional psychiatry is not a replacement for other forms of treatment.
If you are someone who wants to cure their anxiety but doesnt know how to do it, then you can try these food items and if it is not working then you can also read our blog post How To Deal With Stress And Anxiety, to read more, click here.
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