Anxiety is a common problem that many people face. But there are several strategies you can employ to help relieve symptoms, including making small changes to your diet.
Anxiety is a feeling of discomfort, such as worry or fear, which can range from mild to severe, according to the NHS. It is the main symptom of various conditions, such as panic disorder, phobias, post-traumatic stress disorder (PTSD), and social anxiety disorder (social phobia).
The method of being more conscious of what you consume may not work for everyone. However, studies have shown that modifying your eating habits could help reduce feelings of anxiety and support your brain.
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Foods that can exacerbate anxiety
Coffee: Coffee is loaded with caffeine, a stimulant that can speed up your heart and mind. For anxiety sufferers, consuming coffee could intensify symptoms and lead to feelings of restlessness, reports wales online.
Excessive caffeine intake can mimic or worsen anxiety symptoms. Those who experience anxiety due to caffeine should reduce or eliminate their caffeine intake.
A 2021 study discovered that caffeine, in doses equivalent to about five cups of coffee, triggers panic attacks in a significant number of patients with panic disorders. Caffeine also increases anxiety in these patients, as well as in healthy adults at these doses.
Processed foods: It’s well known that processed foods aren’t the healthiest choice, but they could also exacerbate anxiety. Despite their comforting taste, these foods can cause inflammation in the body and lack the nutrients necessary for a healthy gut and brain.
Studies have shown that consuming large amounts of processed meat, fried foods, refined grains, sweets, pastries, and high-fat dairy products can increase the chances of experiencing anxiety and depression.
Foods that can reduce anxiety
Green Tea: This drink is rich in an amino acid known as L-theanine, which has been shown to help relieve anxiety. A 2017 study found that students who drank green tea regularly had consistently lower stress levels than those who did not.
Pumpkin seeds: These seeds are an excellent source of magnesium, which helps control cortisol, a crucial hormone to control stress levels. Maintaining a proper cortisol balance is essential for overall well-being.
Complex carbohydrates: Foods like quinoa, beans, starchy vegetables, and oats take longer for the body to digest, which helps prevent sugar crashes. These types of carbohydrates can also stimulate serotonin, a hormone that regulates mood. Low serotonin levels are associated with depression.
Fermented food: Foods like kefir, kimchi, and kombucha can help maintain a healthy gut and mind. Poor gut health has been associated with poor mental health.. TO study 2022 discovered that the consumption of fermented foods has been linked to a decrease in symptoms of depression and anxiety.
Blueberries: These berries are rich in anthocyanins, a type of water-soluble flavonoid found in many fruits and vegetables. They have been shown help reduce neuroinflammation, which is associated with high levels of anxiety.
Fatty fish: Brain inflammation has been linked to increased levels of anxiety and depression. Therefore, consumption of omega-3 oils, which have anti-inflammatory properties and are found in oily fish, has been shown to reduce anxiety symptoms by up to 20%.
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