Top 4 Foods That Curb Anxiety
“Consuming who leg rains, ample fruits and vegetables, nuts and oilseeds along with adequate hydration are some additional dietary changes you should make to combat anxiety”
Whether it is exam time or an important meeting, stress is inevitable. For some, the anxiety and nervousness helps, but for most others, it does not! The light and flight response or the adrenaline rush, experienced by many on a daily basis, due to leading stressful lives, is because of three major catabolic hormones: epinephrine, nor-epinephrine and cortisol.
Food can play a crucial role in influencing these hormones, heightening the tight and flight response. Hence, here are the top tour foods to eat and to avoid, in order to curb your anxiety jitters!
Foods To Eat
Milk
It is a rich source of tryptophan which is responsible for the synthesis of the hormone serotonin, in the brain that relaxes and soothes the mind.
Almonds
They are a rich source of magnesium, zinc and iron that help in balancing your moods as well as energy levels.
Oily Fish
Salmon, tuna and mackerel are good sources of omega 3 that prevents stress related to inflammation.
Amla
Being the richest source of vitamin C, this antioxidant curbs stress related inflammation and creates an anti- inflammatory environment in the body.
Additional Helpful Foods
Consuming whole grains, ample fruits and vegetables, nuts and oilseeds along with adequate hydration are some additional dietary changes you should make to combat anxiety. But apart from dietary changes, other essential interventions to alleviate stress levels and improve the ability to manage stress should also be adopted.
Other Essential Interventions
• Sleeping at the right time, for seven-eight hours
• Improving the quality of sleep
• Incorporating an activity pattern that will help the release of feel-good hormones or endorphins
• Reducing the use of phones and laptops and exposure to bright light
• Practicing meditation, yoga etc.
Foods to Avoid
Alcohol
Alcohol can produce acute calming effects, but the process of metabolizing alcohol leads to an increase in catabolic hormones that could further trigger anxiety.
Caffeine
With its stimulating effect, it can trigger anxiety jitters as it keeps the brain alert and awake, preventing it from calming down.
Sugar Dense Desserts
Simple sugars have been found to create a sudden hype in energy levels and moods, creating an imbalance and waste of energy in over thinking and excitement.
PUFA Rich Oils
Sunflower, safflower oils etc. are rich in polyunsaturated fatty acids that is known to be pro inflammatory and food for anxiety and stress hormones.