We may have experienced moments of stress and anxiety at some point. While seeking professional help is important for managing anxiety, making positive changes in our diet can also play a role in calming our nerves. Certain foods contain nutrients that have been linked to reducing anxiety levels.
According to a study published in The Lancet Psychiatry journal, an estimated 197.3 million persons in India were affected by mental diseases in 2017. This comprised 45.7 million people suffering from depressive illnesses and 44.9 million suffering from anxiety disorders.
“Regular physical exercise, relaxation techniques (e.g., deep breathing, meditation), a balanced diet, and adequate sleep can all have a positive impact on anxiety levels,” stated Dr Neerja Aggarwal, Psychologist, Emoneeds.
Following are the food
Salmon
Salmon is rich in omega-3 fatty acids, which are known for their potential to boost mood and reduce inflammation. These fatty acids can help regulate neurotransmitters in the brain, contributing to a more balanced mood.
Also read: Difference Between A Panic & Anxiety Attack
Dark Leafy Greens
Leafy greens like spinach, kale, and Swiss chard are packed with magnesium, a mineral that helps regulate stress hormones and promote relaxation. They also contain folate, which plays a role in serotonin production, a neurotransmitter that affects mood.
Blueberries
Blueberries are loaded with antioxidants, specifically flavonoids, which have been linked to improving cognitive function and reducing symptoms of anxiety. They can also help combat oxidative stress, which can contribute to anxiety.
Yoghourt
Yogurt is a great source of probiotics, which are beneficial bacteria that support gut health. Emerging research suggests a strong connection between gut health and mental well-being. A healthy gut can positively impact brain function and help manage anxiety.
Oats
Oats are a complex carbohydrate that can help stabilise blood sugar levels. When blood sugar is stable, it prevents rapid spikes and crashes in energy, which can trigger feelings of anxiety and irritability.
Also read: 6 Psychological Signs Of Social Anxiety
Turkey
Turkey contains tryptophan, an amino acid that serves as a precursor to serotonin. Serotonin is often referred to as the “feel-good” neurotransmitter, and having balanced levels can promote a calmer mood.
Chamomile Tea
While not a food, as per research, chamomile tea is worth mentioning for its potential calming effects. It contains compounds that may bind to receptors in the brain, helping to reduce anxiety and promote relaxation.
Incorporating these anxiety-reducing foods into your diet can be a simple and natural way to support your mental well-being. While they won’t replace professional treatment, they can complement your efforts to manage anxiety.
Remember that everyone’s body is unique, so it’s a good idea to experiment and find which foods work best for you. As you make positive changes in your diet, you may find yourself feeling more relaxed and better equipped to face life’s challenges.
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