We all know that feeling. You are just sitting there, minding your own business when suddenly you start to feel the anxiety creeping up on you.
It starts with a slight uneasiness in your stomach and then slowly moves up to your chest. As it continues to move higher, the feelings become more intense until they have completely consumed you.
Anxiety is a mental disorder that affects over 40 million people in the U.S. alone and can be caused by a variety of things such as genetics, brain chemistry, or stressful situations. It causes feelings of worry and tension, which can affect your mood negatively and make you feel more stressed out than ever before. The good news is that there are foods that can reduce anxiety naturally.
We will discuss some of these foods and their health benefits for reducing anxiety levels.
1. Brazil Nuts
Brazil nuts are well known for their health benefits.
They are a great source of selenium, magnesium, and potassium. Magnesium is essential for healthy brain function as they help control muscle contractions including those occurring during panic episodes. Selenium and zinc are also important in reducing anxiety.
Selenium reduces anxiety by regulating the production of serotonin, dopamine, and norepinephrine hormones in the brain.
The B vitamins present help convert food into energy for your body- keeping you calm and able to focus on everyday tasks without feeling exhausted or overwhelmed. A recent study has shown that eating one Brazil nut per day reduced the measure of cortisol in people with high levels by 25%.
The nutrients in Brazil nuts help to keep your mood balanced and prevent you from feeling overwhelmed or stressed out by the demands of daily life. Apart from that, they will also help increase the energy levels.
2. Fatty Fish
We all know that fatty fish is good for our health, but did you know that it can also help reduce anxiety?
This research study examines how omega-3s in fatty fish can relieve the symptoms of generalized anxiety disorder. The study was conducted by a team at Harvard Medical School and published in the Journal of Clinical Psychiatry. Fatty fish like salmon, mackerel, and sardines are high in omega-3 fatty acids.
People who ate more fatty fish had lower levels of anxiety according to the study, which is a result of the omega-three in their diets. Omega-3 fatty acids have been shown to affect brain function by altering levels of serotonin and dopamine, chemicals that are linked with mood disorders such as depression and anxiety.
Moderate consumption of fish rich in omega-3 has also been found to reduce inflammation caused by stress which can lead to heart disease, mental illness, and other health problems. The study showed that daily consumption of fatty fish reduced anxiety symptoms in people with a generalized anxiety disorder by 20 percent compared to people who did not eat it regularly.
Eggs are great for breakfast! They provide protein, vitamins, and minerals. But did you know that eggs can also help reduce anxiety?
Eggs have been associated with reducing anxiety for a long time. In the 1920s, a doctor discovered that when he gave patients eggs to eat in their breakfast, they experienced lower levels of anxiety. This discovery is one of many reasons why people want to know more about how eggs can help reduce anxiety and improve their mental health.
Eggs contain Omega-3 fatty acids which have anti-inflammatory properties. This is important because chronic inflammation has been linked to depression and anxiety. So, what does this mean? If you want to minimize your risk of developing these conditions in the future, then adding eggs into your diet could be just what you need for better living.
Eggs also contain the amino acids tryptophan and tyrosine, which can help reduce anxiety.
4. Pumpkin Seeds
The holidays can be stressful, and it is easy to feel anxious around such times of the year.
There are many ways we can help reduce anxiety – some more effective than others. Some people have found relief in pumpkin seeds, which are rich in magnesium and omega-3 fatty acids. The seeds are also high in zinc, iron, potassium, vitamin B1, and fiber. They contain no gluten or sugar.
A study published in Nutrition Journal found that pumpkin seed extract can reduce anxiety levels by up to thirty-five percent. As a result, making the seeds are a potential treatment for people with anxiety disorders. If you are feeling anxious, give pumpkin seeds a try. They are a healthy and affordable way to help reduce your anxiety, and they taste great too. Try roasting them with some salt for a savory snack, or add them to your favorite salad. Enjoy the benefits of pumpkin seeds through your holiday season.
5. Dark Chocolate
There are many different ways in which people use to reduce anxiety. Some common techniques include meditation, exercise, and using calming herbs or supplements. But did you know that dark chocolate is also a great way of reducing anxiety?
The American Chemical Society, in one of their studies, found that eating just one ounce of dark chocolate daily can help reduce anxiety and even lead to better sleep quality. In addition to that, a study published by Neuropsychopharmacology found that brain activity was reduced when participants ate a small amount of dark chocolate. Therefore, making it easier for them to feel calm and enjoy life. This means you don’t have to wait until Valentine’s Day for an excuse. You can eat dark chocolate every day, but take it in moderation so you don’t undo the benefits, to help reduce anxiety.
So, if you’re looking for a way to reduce your anxiety levels without having to take any pills or supplements, then eating dark chocolate may be the answer for you. Just make sure that the chocolate is at least 70% cocoa solids so that you get the most benefit from it. And if you don’t like the taste of dark chocolate, there are also many different types of anxiety-reducing teas that you can try. So go ahead and give one of them a try today.
The effects of anxiety are well-known to many people in the world, and it is a condition that can be debilitating if left untreated.
Turmeric has been shown to have positive effects on reducing anxiety. Turmeric is a spice that has been used for centuries in various forms of medicine. It’s believed to have anti-inflammatory and antioxidant properties. Recent research suggests that it can also help reduce anxiety, as well as other mood disorders such as depression, bipolar disorder, and schizophrenia.
There are a few ways to take turmeric for anxiety:
The most common is to consume it in capsule form. You can also find it as an ingredient in various teas and smoothies. Some people prefer to apply it topically, either by mixing it with a carrier oil or using a turmeric paste.
If you’re looking for an all-natural way to treat your anxiety, talk to your doctor about giving turmeric a try. Always consult your doctor before starting any new supplement, especially if you are taking medication for anxiety or another condition.
What are some of the best foods to eat to reduce anxiety? Yogurt is one of them. Why does yogurt have this effect on people?
One study found that it was because yogurt contains probiotics, which can help keep your gut healthy and happy. The happier your gut feels, the less anxious you will feel. A different study also found that eating yogurt before bedtime can help reduce anxiety.
The study, conducted by researchers at the University of Tennessee and published in the Journal of Psychiatric Research, examined how probiotics (in this case, yogurt) affected brain activity when participants were shown images known to produce negative emotions.
Participants who ate a cup of yogurt containing probiotic bacteria before viewing these images showed significantly less activation in their brains than those who did not eat any food beforehand. Further studies on yogurt were also done concerning women. It was found that women who ate 100 grams of yogurt every day for eight weeks had significantly lower levels of cortisol and reported feeling less anxious.
8. Green Tea
You may have heard that green tea can help reduce anxiety because it contains l-theanine and a few other natural relaxants.
In one study concerning anxiety and green tea, it was found that those who drank about four cups of iced green tea per day showed a reduction in self-reported feelings of stress. The researchers also noted significant differences in the brain between those who consumed green tea and those who did not, specifically in the areas of attention and inhibitory control, where the green-tea drinkers showed increased activity.
So, while you may think having a cup of hot or cold green tea will help calm your nerves before an important test, or give you some relief from general worry throughout the day, you may have to wait longer for accurate results as the jury is still out working to determine whether or not it’s truly an effective anxiety reducer.
If you’re looking for a way to reduce your anxiety symptoms without having to drink tea all day long, try one of these methods instead.