7 Foods to Ease Anxiety

/

Anxiety is defined as a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome. Most everyone experiences occasional anxiety as a normal part of life.

There are people affected frequently if they are diagnosed with anxiety disorders have intense, excessive and persistent worry of fear about everyday situations. 

When we experience feelings of anxiety and panic interfere with daily activities are difficult to control. The key is relaxation and believe it or not foods can have an amazing relief over these everyday feelings of anxiety. 

7 Foods to Ease Anxiety

1. RAW CHOCOLATE

Raw unprocessed cacao has is full of health benefits, namely magnesium and anti-oxidants (flavonoids).  Studies have also shown that eating a little dark chocolate a day can help reduce stress hormones, such as cortisol, significantly.

2. CHAMOMILE & LAVENDER TEA:

Both these teas reduce fatigue, tension, and have a relaxing effect on the body.  Neither necessarily improves sleep length or quality – but they do make it easier to get to calm and happier place before bed.  Hence why they have the reputations as bedtime teas.  The anxiety reducing effect of both chamomile and lavender can also help reduce feelings of nausea and indigestion associated with stress.  Balancing the negative effects of stress can reduce the risk for weight gain and other health issues.

3. DARK LEAFY GREENS

Greens like spinach, kale, and broccoli are loaded with magnesium, calcium and iron.  These greens are also full of B vitamins and folic acid, which are important nutritional allies to combat stress.  Constant anxiety can damage your nervous system because it is always on 'high alert' when it shouldn't be.  Making sure your nerves are fed with the right foods, especially vitamins B1 and B3 can help limit the damage, making them better equipped to deal with the hostile environment within a stressed individual.

4. SWEET POTATO

This root vegetable releases “feel good” chemicals serotonin and epinephrine, helping elevate your mood.  Sweet potatoes are also high in potassium and Vitamin B6 (for relaxation).  Furthermore, they are rich with beta-carotene and other vitamins, and again, fiber.

5. BERRIES

Berries are extremely high in vitamin C, high in fiber, and low in calories.  Vitamin C is important to helping our body reduce tension and boost the immune system. Fiber helps to regulate our blood sugar levels.  Regulating blood sugar levels is important because drastic changes in our blood sugar can cause us to have mood swings, which may contribute to anxiety.

6. ALMONDS

These handy little snacks are packed with not only stress fighting vitamins and minerals, but a healthy supply of unsaturated fat (the good kind).  Just like some of the other stress busters on this list, almonds are loaded with B vitamins and magnesium, which are involved in the production of serotonin, which helps regulate mood, relieve stress and improve sleep.  Almonds have also been shown to have high levels of Vitamin E, an anti-oxidant, which protects against damaging effects of free-radicals.

7. SALMON

Salmon, among other fish, is a great source of omega 3 fatty acids and B vitamins.  Making sure you have enough vitamin B12 in your diet enables you to produce the necessary serotonin to combat depression and improve your sleep.  This is especially important if you suffer from anxiety and can have trouble sleeping.  Serotonin is vital in the regulation of mood, appetite, and sleep.

What You Need to Know About Anxiety Disorders

It's possible to have more than one anxiety disorders, with examples including social anxiety disorder, specific phobias and separation anxiety disorder. 

There are four main types of anxiety

  • Panic Disorder: Those with this condition have feelings of terror that strike suddenly and repeatedly with almost no warning. Symptoms include sweating, chest pain, palpitations and a feeling of choking. 
  • Social anxiety disorder: This is also called social phobia which involves overwhelming worry and self consciousness about everyday social situations. The worry centers around a fear of being judged. 
  • Specific phobias: One would find an intense fear of a specific object or situation such as snakes, heights or flying. This level of fear is usually inappropriate to the situation and may cause the person to avoid common, everyday situations. 
  • Generalized anxiety disorder: This involves excessive, unrealistic worry and tension even if nothing provokes this feeling. 

Anxiety Disorder Symptoms

  • Shortness of breath
  • Dry mouth
  • Numbness or tingling in the hands or feet
  • Heart palpitations
  • Cold or sweaty hands
  • Problems sleeping
  • Feelings of panic, fear and uneasiness
  • Nausea
  • Muscle tension
  • Dizziness