The choices you make when it comes to food reflect generally on your lifestyle and mental well- being positively or negatively. The body and brain respond to our dietary change which in turn affects how our moods for the day turn out.
Insufficient intake of essential nutrients by the body reduces the production of neurotransmitters in the blood. This can lead to misinterpretation by the brain, thereby increasing or decreasing anxiety-related behaviors.
You see that what you eat is as important as how you eat it. Too much or too little can have a great impact on your body system functions. Certain foods have the ability to trigger anxiety, others exist to alleviate anxiety.
If you continuously battle with anxiety, try tweaking your diets with these amazing simple food swaps and ensure the presence of certain nutrients in your diet. You will love the outcome!
1.Tea and Coffee
Tea and coffee is like a ritual for some people in some countries and it's surely a good one as long as you keep to the limit.
A cup of tea and coffee has a calming and soothing effect on the body as it helps to awaken the nerves and muscles. Certain herbs like lavender and chamomile can help relieve anxiety. The antioxidants in the tea leaves do the magic.
2.Fruits and Nuts
Fruits and nuts are generally good for the body because they aid in digestion and bowel movement, and are most times loaded with vitamins. Some of them are packed with essential vitamins that help the body produce several neurotransmitters, including serotonin, which influences our mood positively.
These fruit and nuts examples include;
● Apples (Gala, Granny Smith, Red Delicious), prunes, sweet cherries, plums, black plums
● Berries: Blackberries, cranberries, strawberries, blueberries
Vegetables such as asparagus, cabbage, Artichokes, kale, spinach, beets, and broccoli are famous due to their mood-boosting and anti-anxiety properties. They have magnesium, which may help you feel calmer and relaxed.
4. Antioxidants and Probiotics
Anxiety is believed to be related to a decrease in the antioxidant state of the body. You can therefore reason that the intake of foods rich in antioxidants can help reduce symptoms of anxiety disorders. Antioxidants help to prevent damage to cells and support optimal brain functioning.
A healthy gut bacteria can facilitate better mental health.
Foods high in antioxidants are fruits, beans, berries, spices, vegetables，and nuts. Whereas probiotic-rich foods are yogurt, pickles, sauerkraut, kefir, kombucha, miso, tumeric，and ginger.
5. Fatty Acids
The brain needs the right dietary fats in order to function properly. Omega-3 fatty acids are incredibly effective when it comes to keeping the cortisol and adrenaline from spiking when you’re feeling tense.
Foods that are rich in omega-3 fatty acids include salmon, chia seeds, soybeans, and walnuts as well as cold-pressed olive oil. So if you want to eat diets that support a healthy brain-gut microbiome, then you will have to replace red meat with seafood.
These 'feel good' foods spur the release of neurotransmitters such as serotonin and dopamine.
If your anxiety is severe or interferes with your daily activities or enjoyment of life, you may need counseling (psychotherapy), medication or other treatments.