In the past recent years, Anxiety has now turned out to be one of the most common issues related to mental health. In India, approximately 3% of the population faces this issue. Occurrence of anxiety has been usually noted under circumstances when a person is in a situation to which they are not used they try to avoid or are not sure of the consequences. These include relocating to a new location, having a job interview or exam, getting in front of a crowd or stage for the first time, and many others. While many measures, including physical activities and stress relieving measures, can help to cope with anxiety. Sometimes, nutrition can also assist a person to deal with anxiety better.
Explanation of Anxiety at the Physiological level
Anxiety is generally an emotion that has been triggered in response to certain situations. Speaking of what happens inside the body, there is an irregularity in the level of certain neurotransmitters. These include Serotonin, epinephrine, norepinephrine, and GABA. Now, what happens in anxiety is that under certain situations, the level of these neurotransmitters either decreases (Serotonin) or another neurochemical. This is where a healthy diet is recommended as part of anxiety disorder treatment and well-being nutrition.
What is the Role of Nutrition in Anxiety?
Nutrition plays an important role in order to cope with any health issue, whether it is related to physical or mental health. Proper nutrition can help the body support the brain function and thus help to reduce the symptoms of anxiety. Studies and research have shown that foods rich in magnesium, zinc, Vitamin D, and omega-3 Fatty acids are really helpful in regulating anxiety in the body. Adding the following food to a daily diet can help someone manage the issue of anxiety effectively.
Fatty Fish Rich in Omega-3 Fatty Acid
Salmon, Trout, Mackerel, Herring and many other fish are a good source of Omega-3 Fatty Acid. Research have shown that Omega 3 along with other poly unsaturated fats are really helpful for the person to help not only with the anxiety but also many other mental health issues.
Research have shown that Omega-3 Fatty Acid can help the body to improve at neurobiological level like neurotransmitters systems, inflammations and many other some of which are shown to have positively correlated with the issue of anxiety.
While fatty fish can be a good source of omega-3, others include oyster, cod liver oil, anchovies, caviar and Flax Seeds that can be recommended to a person dealing with anxiety issues.
Omega-3 can really be helpful in reducing various anxiety and panic attack symptoms.
Omega-3 can really be helpful in reducing various anxiety and panic attack symptoms.
Eggs for Vitamin D and other Macronutrients
Next thing you can add in your healthy diet to deal with the Anxiety syndrome are Eggs. This is something that can be considered to be an evergreen source for all the nutrient. While dealings with anxiety, eggs can be an excellent source of vitamin-d, protein and many other amino acids. A major one is tryptophan, which helps the body create Serotonin. Not only for Anxiety, but Eggs is also recommended in any diet for a wellbeing nutrition.
Turmeric
Next nutritionist food that can be recommended in anxiety disorder treatment is Turmeric. The spice turmeric contain many micronutrient which are anti-oxidant and are considered to have anti-inflammatory properties. One important components that can help with anxiety is the curcumin.
Many studies have shown that consuming curcumin on both a long and short-term basis can help to improve anxiety.
While consuming turmeric can be beneficial, many researchers have concluded that taking curcumin supplementation shows more promising results.
Yogurt
Many research studies have concluded that there is a connection between gut health and mental well-being. Yogurt is a rich source of calcium, along with other micronutrients like vitamin B12, Vitamin B2, and Vitamin A. All these micronutrients are really beneficial for someone with a mental health issue, particularly anxiety and depression.
In cases of anxiety, consuming yogurt can help produce Serotonin, which can elevate a person’s mood. Many studies also show that yogurt has anti-inflammatory effects depending on the probiotics it contains.
Oyster, Pumpkin Seeds, Almonds and Nuts
Another dietary supplement that you can add to your daily diet is something that can be an abundant source of magnesium. These magnesium-rich foods include legumes, low-fat dairy, whole grains, and other leafy green vegetables. Magnesium helps our body to deal with anxiety in two ways are listed below:
- First, it helps reduce the level of cortisol by blocking the neuroendocrine pathway.
- Magnesium helps the body to regulate the levels of neurochemical glutamate and Gamma-aminobutyric acid (GABA). Here, magnesium plays the same role as others anxiety medication i.e. regulate neurotransmitters.
The quantity of magnesium required by someone can be between 100mg-420 mg depending on age and gender. Along with magnesium, zinc is equally beneficial to help with anxiety by regulating the balancing neurotransmitters. Foods that you can add to your diet for magnesium and Zinc include:
- Spinach
- Almond
- Avocado
- Pumpkin Seeds
- Dark Chocolate
Berries
Blueberries are a rich source of vitamin C and antioxidants, such as riboflavin, which are helpful for mental health.
Things you need to ignore in the case in order to avoid Anxiety
While some dietary supplements are there that you add to your healthy diet while dealing with anxiety, others are there you need to avoid. These include
Alcohol, Caffeine, Sugar, and Refined Carbs. While some of these foods are a component of your daily diet, based on the following reasons, it can recommend to avoid these foods:
- Alcohol affects the level of Serotonin in your brain along with other neurochemicals like glutamate and GABA. Changes in the level of these neurochemicals are directly related to the occurrence of anxiety in your body.
- Caffeine in our body can act as a stimulator for the CNS to produce the hormone Adrenaline. This might make a person anxious or sometimes nervous. While you can take caffeine, it is recommended to take the same in limited doses.
- Sugar needs to be taken only in smaller quantities by a person dealing with anxiety issues.
- Taking refined carbs might kill the appetite and being deprived in various micronutrient make the body deficient of the same. Thus, instead of taking refined, it is better to find a nutritional substitute.
Nutrition Plays a Significant Role in Help with Anxiety
Taking a healthy diet can be recommended for a person in order to maintain good physical and mental well-being. Anxiety can be common and might be a serious issue as it might be your daily routine, but it is easy to overcome. For this, along with a mental health expert, searching for a nutritionist near me is also recommended. Easily accessible things you can include in your diet are eggs, pumpkin seeds, blueberry, and Turmeric. If possible, you can add fatty fish like salmon. Otherwise, you can easily get an omega-3 supplement online.
Comments (0)