Anxiety affects the lives of millions of people around the globe. It can manifest in different ways, such as panic attacks, phobias, and general feelings of unease.
Medication and therapy are sometimes needed to treat anxiety, but the food we eat and gut health, in general, can play a role in managing this condition as well. Here are seven tips on how to eat to help beat anxiety.
1. Eat a Balanced Diet
Eating a balanced diet that includes a variety of nutrients is the foundation for good physical and mental health and can help alleviate some symptoms of anxiety. A well-balanced diet should include plenty of fruits, vegetables, whole grains, lean protein, and healthy fats to maintain optimal mental wellness.
2. Consume Whole Foods
Whole foods are naturally rich in nutrients. They nourish the body and aid with brain function and immunity in a way that supports mental and emotional health. Examples of whole foods include fresh fruits and vegetables, lean protein, legumes, nuts, and seeds.
3. Increase Your Intake of Magnesium
Magnesium is a vital mineral that helps relax the body. It regulates nerve function and muscle contractions and promotes better sleep quality. Lack of magnesium can lead to increased anxiety symptoms, irritability, and depression. Foods that are rich in magnesium include leafy greens, whole grains, and dark chocolate.
4. Eat Foods Rich in Omega-3 Fatty Acids
Omega-3 fatty acids are essential fats that play a significant role in brain function. They help reduce inflammation, promote healthy neurotransmitter function, and improve your overall mood. Foods such as salmon, flaxseed, and walnuts are excellent sources of omega-3s.
5. Limit the Caffeine
Caffeine is a stimulant that can increase one’s heart rate and blood pressure and trigger unpleasant symptoms in individuals who are susceptible to anxiety. This can lead to heightened stress levels, cause nervousness, and disturb your sleep patterns.
6. Drink Plenty of Water
Dehydration can exacerbate anxiety symptoms. Staying hydrated can help reduce fatigue, improve cognitive function, and regulate one’s mood. Try to drink an average of eight glasses of water per day. If you struggle to drink enough water, try adding fruit or herbs to your water to make it more flavorful.
7. Nourish Your Gut
The gut-brain connection is one of the most critical aspects of managing anxiety symptoms. Studies have shown that the gut produces 90% of the body’s serotonin – a chemical neurotransmitter that regulates mood, appetite, and sleep. To support your gut’s health, consume prebiotic and probiotic foods, such as kefir, yogurt, kimchi, sauerkraut, and other fermented foods. You can also supplement your diet with high-quality probiotics known as psychobiotics that help with mood. Click here for supplements that help with anxiety, mood swings, and depression.
Keep in mind that beating anxiety with the right food is not a one-size-fits-all approach. It is important to listen to your body and make dietary changes that work for you. Plus, if you are struggling with anxiety, seeking support from a healthcare professional is essential.
[RECIPE] GARLIC SHRIMP
Serves: 4
Ingredients (use organic where possible):
- 1 tablespoon grass-fed butter or coconut oil
- 1 pound large, raw, peeled, and deveined shrimp
- Juice of 1 small lemon
- 1 clove garlic, minced
- Sea salt and black pepper, to taste
- 1/4 cup chopped fresh parsley
Directions:
- Add butter or oil to a large skillet over medium-high heat.
- When hot, add shrimp, lemon juice, garlic, salt, pepper, and parsley.
- Saute for 2 minutes, then flip shrimp over and cook 2 minutes more or until curled, pink, and just cooked through.
- Enjoy hot or chilled, and serve with your favorite sides.
To Your Health,
Patti
