The brain can benefit from some foods, like almonds, and herbs, like chamomile, which may also help with anxiety symptoms. With 7.3% of the world’s population experiencing anxiety, it is one of the most common mental health illnesses.
It’s an all-encompassing phrase used to describe a number of disorders. This includes social anxiety disorder, generalised anxiety disorder, and phobias. It is typically characterised by persistent feelings of tension, worry, and nervousness that can interfere with daily life.
Medication is frequently needed as the primary form of treatment in many situations. There are, however, a number of methods you can employ to lessen the symptoms of anxiety, from exercise to breathing exercises.
In addition, there are a variety of foods you may eat to boost brain health and lessen the severity of your symptoms, especially whole grains. Also, there are a variety of foods you can eat that, mostly because of their brain-boosting qualities. This may assist maintain brain function and lessen the severity of your symptoms.
Millions of individuals throughout the world suffer with anxiety, which is a common condition. There are many different symptoms, and some people only sometimes encounter them. Yet, a person may develop generalised anxiety disorder if they have symptoms for more than six months (GAD).
Physical and psychological signs of GAD include:
- excessive anxiety about regular issues and events
- having trouble concentrating
- challenges with connections in work, in society, and personally
- increased heart rate and chest pain
- skeletal tension
- chest constriction
Medications and talk therapy, such as cognitive behavioural therapy (CBT), are frequently used by doctors to treat GAD. Some traditional therapies occasionally have short-term success rates. Yet, some studies indicates that healthy eating may aid with symptom improvement.
Salmon might help people feel less anxious. It contains nutrients, such as vitamin D and the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid. They supports brain function (DHA).
These nutrients might assist in regulating the sedative and calming neurotransmitters serotonin and dopamine.
A diet high in EPA and DHA in particular is linked to lower levels of anxiety. These fatty acids are thought to be able to prevent brain cell malfunction. This is frequent in anxious persons, as well as inflammation.
This may also help your brain adjust to changes, enabling you to deal with pressures that bring on anxiety feelings more effectively.
An herb called chamomile may help people feel less anxious. It has anti-oxidant and anti-inflammatory qualities, which might help reduce anxiety-related inflammation.
Although the exact mechanisms are unknown, chamomile is thought to assist in the regulation of neurotransmitters involved in mood. This includes serotonin, dopamine, and gamma-aminobutyric acid (GABA).
The hypothalamic-pituitary-adrenocortical (HPA) axis, a crucial component of the body’s stress response, may also be regulated by it. The relationship between chamomile extract and anxiety relief has been the subject of certain studies.
A 1,500 milligramme dose of chamomile extract taken daily in a 38-week randomised study of 179 patients with (GAD). This results in a considerably better improvement in symptoms than those who did not take it.
Similar findings were made in a previous 2012 study, which found that people who took chamomile extract for eight weeks reported fewer depressive and anxious feelings. However, due to the study’s small sample size, cause-and-effect could not be proved statistically with sufficient strength.
The majority of investigations have been done on chamomile extract, despite the fact that these results are encouraging. The anti-anxiety properties of chamomile tea, which is most frequently drank, need to be evaluated by more recent studies.
Curcumin, a substance researched for its function in supporting brain health and reducing anxiety disorders, is present in the spice turmeric.
Curcumin, which has a high level of antioxidant and anti-inflammatory characteristics. This may aid in preventing brain cell deterioration brought on by oxidative stress and chronic inflammation.
It may also improve the conversion of alpha-linolenic acid (ALA), an omega-3 present in plants, to DHA. Also, it can raise DHA levels in the brain, according to animal research.
A daily intake of nano-curcumin, a smaller, more accessible version of curcumin, for 8 weeks led to considerably lower anxiety scores when compared to a placebo. Tis is as per double-blind, randomised research of 80 diabetics.
Anxiety levels were shown to be significantly reduced when 1 gram of curcumin was taken daily for 30 days instead of a placebo. This is as per another small, randomized crossover research. Although encouraging, the majority of studies focused on the effects of curcumin supplements rather than turmeric-derived curcumin. As a result, more study in this area is required.
Having said that, include turmeric in your diet is unquestionably worthwhile. Try combining curcumin with black pepper to improve absorption.
Moreover, adding some dark chocolate to your diet may reduce anxiety. Flavonols, which are plant-based chemicals with antioxidant properties like epicatechin and catechin, are found in dark chocolate.
According to certain studies, the flavonols in dark chocolate may have neuroprotective and beneficial effects on brain health. In instance, flavonols may improve cell-signaling pathways and boost blood flow to the brain.
Your ability to cope with stressful conditions that can cause anxiety and other mood disorders may improve as a result of these effects. Moreover, some studies contend that the benefits of dark chocolate for brain health may simply be a result of the substance’s comforting flavor for people. This refers to people who suffer from mood disorders.
One cross-sectional study with 13,626 participants discovered that those who ingested dark chocolate had significantly fewer depressive symptoms than those who ate little to no dark chocolate. Also, a review of nine studies found that consuming goods high in cocoa could elevate mood and affect in the short term.
This is encouraging, but more analysis of the long-term benefits of dark chocolate on anxiety and mood is required. Also, since it has a lot of calories and is simple to overeat, dark chocolate is best enjoyed in moderation. Enjoy a 1- to 1.5-ounce serving at a time for optimal results.
Certain yogurt varieties contain probiotics or good bacteria. This may enhance your physical and mental health among other elements of your wellbeing.
Probiotics may help the gut-brain axis, a complex connection connecting the gastrointestinal tract and the brain. Although, the fact that this area of study is still in its infancy. In example, evidence indicates that favourable gut flora may be associated with improved mental health.
Moreover, probiotic foods like yoghurt may improve mental health and cognitive performance by lowering inflammation and raising the production of neurotransmitters that improve mood, like serotonin.
Anxiety, stress, and quality of life were all found to be enhanced in one research of postmenopausal ladies who ate probiotic yoghurt every day for six weeks. Further human studies are required to investigate the precise link between yoghurt eating and anxiety, despite the field of study being quite promising.
The presence of probiotics in yoghurt varies widely, which is another key distinction. Choose a yoghurt with live active cultures stated as an ingredient for the probiotics advantages. Further human studies are required to investigate the precise link between yoghurt eating and anxiety, despite the field of study being quite promising.
The presence of probiotics in yoghurt varies widely, which is another key distinction. Choose a yoghurt with live active cultures stated as an ingredient for the probiotics advantages.
The amino acid L-theanine, which is present in green tea, has been investigated for its potential benefits on anxiety and brain function.
Participants who drank a beverage containing L-theanine reported considerably lower subjective stress and lower levels of cortisol, a stress hormone associated to anxiety, in a double-blind, randomised research.
The ability of L-theanine to stop nerves from becoming overexcited may be the cause of these effects. Furthermore, GABA, dopamine, and serotonin may be increased by L-theanine; these neurotransmitters have been associated with anti-anxiety benefits.
The antioxidant epigallocatechin gallate (EGCG), which has been linked to improved brain function, is also found in green tea. Due to the fact that it raises GABA levels in the brain, it might help to lessen some symptoms.
It’s interesting to note that the combination of L-theanine, EGCG, and additional substances present in green tea appears to play a synergistic function in inducing serenity and reducing anxiety and may be more beneficial when combined than when used separately.
Almonds are an excellent source of healthy fats and vitamin E, two nutrients considered to support brain function. In fact, several animal studies have discovered that almonds may lessen oxidative stress and inflammation, which may contribute to the emergence of anxiety.
Several potential mood-enhancing qualities of almonds exist. One study, for instance, discovered a link between higher nut consumption, particularly that of almonds, and a reduction in depressive symptoms.
Males who ingested the most nuts were 66% less likely to experience anxiety than those who consumed the least, according to a different research of 3,172 individuals. Females were not affected by this relationship, though.
In order to comprehend how almonds could affect mood and anxiety, further high-quality studies are required.
Vitamin C and other antioxidants like flavonoids, which have been examined for their potential to enhance brain function and reduce anxiety, are abundant in blueberries.
In a 4-week trial, it was discovered that giving 64 teenagers daily supplements of wild blueberries was associated with reduced self-reported depressive symptoms.
According to several animal studies, some chemicals in blueberries may also lessen the effects of oxidative stress and the symptoms of anxiety and depression.
Additionally, some studies have also suggested that consuming more fruits, such blueberries, may be associated with a decreased risk of anxiety. However, further research is required to assess how blueberries affect anxiety.
Tryptophan, a neurotransmitter that may be helpful for anxiety symptoms, is a great source of nutrition in eggs. One study suggested that low amounts of tryptophan and insufficient protein intake, both of which are found in large quantities in eggs, may be linked to increased levels of anxiety.
Around 6% of the required Daily Value (DV) of vitamin D is found in one large egg, another nutrient found in eggs. Low vitamin D levels have been linked to increased symptoms of anxiety and sadness, according to several studies.
Even however, further research is required to fully understand the benefits of eggs specifically with regard to anxiety. Some of the nutrients in eggs may be advantageous.
Other meals that could reduce anxiety
Even though some of the foods on the following list have not been explicitly researched for their anti-anxiety benefits, they are full of nutrients that may help with related symptoms.
Tryptophan, an amino acid that the body converts to serotonin and may help with relaxation and anxiety alleviation, is present in foods including turkey, bananas, and oats.
Meat and dairy products: These are excellent sources of protein and provide necessary amino acids that help make the neurotransmitters dopamine and serotonin, which may help with mental wellness.
Chia seeds: Chia seeds are another another excellent source of anxiety-relieving omega-3 fatty acids, which are known to improve brain function.
Citrus fruits and bell peppers: These foods are high in vitamin C, which has antioxidant characteristics that may help reduce inflammation and shield cells from damage that can worsen anxiety. Citrus fruits and bell peppers also contain a lot of vitamin C.
Although these meals could help you maintain your mental health, they shouldn’t take the place of any prescription drugs or other treatments recommended by a doctor.
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