Anxiety is a common problem that affects many people. However, there are several strategies to relieve symptoms, including minor dietary modifications.
Anxiety is a feeling of discomfort, such as worry or fear, which can range from mild to severe, depending on the National Health Service. Anxiety is the primary symptom of several conditions, including panic disorder, phobias, post-traumatic stress disorder (PTSD), and social anxiety disorder (social phobia). reports WalesOnline.
The approach of being more mindful of what you eat may not be effective for everyone. However, research has shown evidence that altering your dietary patterns could help relieve anxious thoughts and support the brain.
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Foods that can increase anxiety
Coffee: Because coffee is full of caffeine, which is a stimulant, it can speed up your heart and mind. For people who suffer from anxiety, drinking coffee could aggravate symptoms and start to feel restless.
Excessive caffeine intake can replicate or exacerbate anxiety symptoms. Those who suffer from caffeine anxiety should reduce or eliminate their caffeine intake.
A 2021 study Caffeine, in doses approximately equivalent to five cups of coffee, was found to induce panic attacks in a large proportion of patients with panic disorders. Caffeine also increases anxiety in these patients, as well as among healthy adults at these doses.
Processed foods: It’s no secret that processed foods are unhealthy and bad for your health, but they could make anxiety worse. As comforting and delicious as eating processed foods may be, they can trigger inflammation in the body. These foods also lack the nutrients necessary for healthy gut and brain function.
Research shows that eating excessive amounts of processed meat, fried foods, refined grains, sweets, pastries, and high-fat dairy products can increase the likelihood of experiencing anxiety and depression.
Foods that can reduce anxiety
Green Tea: Green tea is full of an amino acid called L-theanine, which It has been shown to help reduce anxiety. in a study 2017The researchers found that students who drank green tea experienced consistently lower levels of stress than students who did not.
Pumpkin seeds: They are a great source of magnesium, which has been shown to help control cortisol. Cortisol is crucial for controlling stress levels. Maintaining a proper cortisol balance is vital for overall well-being.
Complex carbohydrates: Quinoa, beans, starchy vegetables, and oats take longer for the body to digest, which in turn can prevent sugar crashes. These types of carbohydrates can also stimulate serotonin, which helps regulate mood. Low Serotonin Levels Linked to Depression.
Fermented food: Products like kefir, kimchi, and kombucha can help keep your gut and brain happy. Poor gut health has been linked to poor mental health.. TO study 2022 It was found that the consumption of fermented foods has been associated with the reduction of depressive and anxiety symptoms.
Blueberries: These berries contain anthocyanins, which are a class of water-soluble flavonoids widely present in fruits and vegetables. They can help reduce neuroinflammation, which is linked to high levels of anxiety..
Fatty fish: Brain inflammation has been associated with higher levels of anxiety and depression. That’s why consuming omega-3 oils, which have anti-inflammatory properties and can be found in oily fish, has been shown to relieve anxiety symptoms by up to 20%.
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