Best Foods To Reduce Your Anxiety: If you’re struggling with anxiety, you’re not alone. Anxiety disorders are the most common mental illness in the United States, affecting 40 million adults every year.
While there is no one-size-fits-all solution for anxiety, some foods can help to manage symptoms and promote calmness and relaxation. Here are 8 of the best foods that you can eat to reduce your anxiety.
1. Salmon
Rich in omega-3 fatty acids, salmon is a great choice of food for people with anxiety. Omega-3s are known for their anti-inflammatory and mood-boosting properties, and have been shown to be effective in treating symptoms of anxiety and depression.
2.5g of omega-3s (or 12 to 15 ounces of salmon) can lower stress and anxiety by more than 20 percent, according to researchers at Ohio State University. Similar findings were discovered when diets comprised of other fatty fish or a fish oil supplement were used.
2. Chamomile
Chamomile is a flowering herb that has long been used as a natural remedy for anxiety and insomnia. Chamomile tea is a popular choice for people looking to reduce anxiety, and chamomile supplements are also available.
According to a 2016 study, chamomile extract long-term use significantly reduced moderate to severe GAD symptoms. However, it did not prevent future symptoms from developing.
3. Turmeric
Turmeric is a spice that contains curcumin, a compound with powerful anti-inflammatory and antioxidant properties. Curcumin has been shown to be effective in treating anxiety, depression, and stress.
Curcumin works by increasing levels of serotonin and dopamine in the brain, which are two neurotransmitters that play a role in mood regulation.
4. Dark Chocolate
If you’re looking for a tasty way to reduce your anxiety, reach for some dark chocolate. Dark chocolate contains flavonoids, compounds that have been shown to reduce stress and anxiety.
In one study, participants who ate dark chocolate daily for two weeks had lower levels of stress hormones than those who didn’t eat any chocolate at all.
5. Probiotic Foods
Probiotics are live bacteria that are found in fermented foods like yogurt, kefir, kimchi, and sauerkraut. Probiotics are also available in supplement form.
The beneficial bacteria in probiotics can have a positive effect on gut health, which is thought to be linked to anxiety and depression. Lactobacillus (L.) rhamnosus, in particular, has the most evidence demonstrating that it may significantly lower anxiety according to a study published in PLoS One.
6. Green Tea
Green tea is rich in antioxidants and has been shown to be effective in reducing anxiety. Theanine, a natural amino acid found in green tea leaves, helps you relax and reduce stress.. According to researchers, theanine also helps to decrease anxiety.
Findings suggest that supplementation of 200-400 mg/day of L-THE may assist in the reduction of stress and anxiety in people exposed to stressful conditions.
7. Avocados
Avocados are a rich source of healthy fats, vitamins, and minerals. They’re also high in fiber, which can help to keep you feeling full and satisfied.
Avocados are high in stress-relieving B vitamins and heart-healthy fat, which may assist to reduce anxiety.
8. Nuts and Seeds
Nuts and seeds are a great source of healthy fats, fiber, protein, and vitamins and minerals. They’re also relatively portable, making them a convenient snack to keep on hand when you’re on the go.
Almonds, in particular, are high in magnesium, a mineral that helps to relax the nervous system. Research has shown that a lack of magnesium can cause anxiety and depression.
Other nuts and seeds that are high in magnesium include Brazil nuts, pumpkin seeds, sunflower seeds, cashews, and flaxseeds.
There are a variety of natural remedies that can help to reduce anxiety and promote relaxation. If you’re looking for a way to naturally reduce your anxiety, consider adding some of these foods and supplements to your diet. Learn more about our upcoming holistic therapy sessions, including healthy cooking classes and more at www.psyfitms.com, and get in touch with us at info@psyfitms.com.
