Top Foods That Reduce Anxiety – SheKnows

You may have heard the phrase “you are what you eat,” but research also suggests that you “feel what you eat.” In fact, your diet can directly impact your anxiety levels.

“Diets like the Mediterranean diet, which includes anti-inflammatory fats, emphasizes vegetables and fruits, and limits refined grains, sugar, and processed foods, can reduce the incidence of anxiety disorders,” the Academy says. Teresa Gentile, a registered dietitian who serves as a national spokesperson for . Nutrition and Dietetics.

“I talk to my clients about how much food affects their mood,” adds Los Angeles-based marriage and family therapist Marina Braff. “When we’re stressed, we tend to cut corners and put food and nutrition first. But think back to a time when you didn’t prioritize this and your stress became even more intense. What do you think.”

According to the survey, nearly two in five adults feel more anxious than they did this time last year. American Psychiatric Association, it might be a good time to consider what role your diet can play in your mental health. Of course, keep in mind that not all anxiety can be managed through lifestyle changes. If you have any mental health issues, it’s important to talk to your health care provider to discuss options such as therapy and medications, as well as dietary and lifestyle changes.

Ready to boost your mood? Try incorporating more of these anxiety-reducing foods into your diet.

Probiotics and prebiotics: kefir, yogurt, kimchi, bananas, oats

Some of the best foods to reduce anxiety include probiotic foods such as kefir, yogurt (containing live active bacteria), and fermented foods such as sauerkraut, kimchi, and fermented vegetables. Prebiotic fiber that feeds probiotics in bananas, artichokes, asparagus, garlic, onions, barley, oats, and apples can help as well.

“Fruits, vegetables, fiber, and fermented foods positively impact psychiatric health by altering the gut microbiome and altering gut peptides involved in the gut-brain axis and neurotransmitter synthesis.” explains Gentile. These foods help your gut produce feel-good chemicals like serotonin and dopamine, which are directly related to your brain and mood.

“Ninety percent of the body’s serotonin is produced in the gut, so poor diet can cause digestive problems and affect serotonin function and production,” Braff added. “When you’re low on serotonin, you’re more likely to feel anxious and depressed.”

It’s difficult to get the recommended daily amount of 10 to 20 billion CFU (colony forming units) of probiotics through diet alone, so taking probiotic supplements can help. It’s always a good idea to get the green light from your healthcare provider. beginning.

Foods rich in zinc: oysters, shrimp, steak, pork chops, leafy vegetables.

Zinc is an essential mineral well known for its role in supporting the immune system. research suggests It can also help reduce symptoms of anxiety. In addition to being associated with the production of serotonin and dopamine, it may also be associated with increased levels of GABA, a neurotransmitter that reduces stress.

Oysters are one of the best food sources to get sufficient amounts of zinc. One oyster contains approximately 5.5 mg of zinc, nearly meeting a woman’s RDA (recommended daily allowance) of 8 mg. Other sources include shellfish such as crab, lobster, cooked eel, octopus, squid, canned shrimp, and meat such as steak, pork chops, and ground beef. Leafy vegetables and root vegetables are also rich in zinc.

Good source of selenium:Brazil nuts, almonds, lentils, chickpeas, black beans

Gentile says selenium, along with zinc, is an important component for neurotransmitter synthesis and regulation. Selenium also plays an important role in immunity and thyroid health.

Nuts rich in these nutrients are Brazil nuts, almonds, chestnuts, hazelnuts, pine nuts, pistachios, and walnuts. The Mediterranean diet’s recommended amount of three 1/4 cup servings of nuts per week is a good place to start, Gentile says.

Lentils and other legumes are also good sources of selenium. It is also rich in B vitamins, iron, and protein. The Mediterranean diet recommends consuming half a cup of selenium-rich legumes, such as chickpeas, black beans, and peanuts, three times a week.

Omega 3: salmon, tuna, trout,linseed

Fatty fish such as salmon, tuna, and trout are rich in omega-3 fatty acids, which reduce inflammation in the body. This anti-inflammatory effect “may have neuroprotective effects in the early stages of some psychiatric disorders,” Gentile says. Aim for 3 to 4 ounces of fish per week.

Flaxseeds also contain omega-3s, which reduce inflammation, and are a good source of dietary fiber. It is also beneficial for female hormones, as it supports digestion and contains phytoestrogens, which are similar to the hormone estrogen. Gentile recommends consuming one tablespoon of ground flaxseed per day. “Sprinkle it on yogurt, cottage cheese, hot cereal, or hot rice, mix it with condiments and add it to sandwiches, sprinkle it on peanut butter sandwiches, or add it to smoothies.”

contains protein Tryptophan: eggs, soy, seeds, turkey

There is some evidence that adequate dietary protein, especially those containing tryptophan, may help improve anxiety symptoms, Gentile says. This amino acid is a building block for neurotransmitter synthesis, and tryptophan is required for the production of serotonin. Other sources of tryptophan include soybeans, seeds (such as pumpkin, pumpkin, chia, hemp, and sesame seeds), fish (such as salmon, bluefin tuna, yellowfin, and grouper), and all types of meat.

fruits and vegetables

As mentioned earlier, a healthy diet rich in fruits and vegetables can help boost your mood. Aim for a variety of colors to get all the nutrients and antioxidants. Some research suggests that increasing your fruit and vegetable intake by just one extra cup per day may help improve your well-being, says Gentile. .

Other lifestyle changes

Keep in mind that in addition to eating a healthy diet to reduce anxiety symptoms, lifestyle changes also play a powerful role. “Stress takes a toll on the body, so it’s important to pay attention to your diet and lifestyle. Moderate exercise, mindfulness meditation, and avoiding caffeine, alcohol, and nicotine are encouraging ways to reduce anxiety.” ” Gentile said.

Keeping blood sugar levels stable can also help keep anxiety at bay, she added. “Foods with a high glycemic index can cause blood sugar levels to rise rapidly, which then releases large amounts of insulin to lower blood sugar levels. The result is hypoglycemia (really low blood sugar), and the release of epinephrine. It can cause an increase in anxiety and contribute to anxiety symptoms such as trembling, sweating, and heart palpitations.”

Creating and maintaining healthy habits is key to managing anxiety, Braff adds. “Ultimately, anxiety is an energy that can run the show if you’re not careful, so one of the best ways to deal with and live with anxiety is to have a healthy outlet. Get some form of exercise. (Walking, running, weight training, dancing) has been shown to reduce both anxiety and depression.”

Braff also recommends staying hydrated and getting more fresh air. “Being outside in the morning and throughout the day increases vitamin D levels and promotes sleep, all of which can help fight anxiety naturally.”

Also, if you experience anxiety that impairs your quality of life, talk to your health care provider to see if other interventions, such as therapy or medication, may help.