Foods To Eat & Avoid To Reduce Anxiety

It is well-known that certain foods and substances tend to create additional stress and anxiety, while others promote a calmer and steadier mood. Certain natural substances have a direct calming effect and others are known to have an antidepressant effect.

Stimulants

Caffeine – coffee, tea, alcohol, coke stimulate an adrenal response in your body, which can provoke anxiety, nervousness and insomnia to name a few side effects. They also deplete the body of necessary vitamins and minerals that help balance our mood and nervous system. Recommended dosage – less than 100mg per day (one cup of percolated coffee or two diet cola beverages per day). Less than 50mg per day is preferable.

Nicotine – this is as strong as caffeine – it stimulates increased physiological arousal, vasoconstriction and makes your heart work harder. Smokers tend to be more anxious than non-smokers and tend to sleep less well than non-smokers.

Stimulant Drugs – beware of prescription drugs that contain caffeine and amphetamines, and recreational drugs such as cocaine that increase levels of anxiety and panic attacks in people using them.

Salt - this depletes the body of potassium, a mineral important to the proper functioning of the nervous system. Salt raises blood pressure that in turn puts a strain on the heart and arteries and hastens arteriolosclerosis. Recommended dosage – do not excess 1gm of salt per day.

Preservatives - There are many chemical additives used in commercial food processing. Not all facts are known about their long term biological effects. Whenever possible, try and eat whole unprocessed foods, including fresh fruits and vegetables. Just make sure you wash the fresh produce thoroughly before consuming.

Hormones in Meat -Many commercially forms of meat have been fed hormones to promote fast weight gain and growth. Try to reduce intake of meat and eat plenty of other sources of protein, such as legumes and fish.

Sweet, Refined Foods -These reduce intake of sweet refined foods as these affect the blood sugar that can lead to anxiety and mood swings while also affecting how the brain functions.

MSG -MSG from Chinese takeaway should be avoided as it can have a major irritating effect on the nervous system producing the following: headaches, tingling, numbness and chest pains.

Drink Soda Water -Soda water increases the levels of carbon dioxide that helps the body to become balanced when someone is hyperventilating. Soda water also decreases smooth muscle contractions and dilates blood vessels, which allows blood to flow easily around the body.

Food Allergies -Be aware to check for food allergies as they can be one of the main causes of many emotional problems.

Food to Eat to Reduce Anxiety and Maintain Calm State

• Wholegrain cereals • Asparagus • Garlic
• Eggs • Fish • Molasses • Wheat germ
• Brewer’s yeast • Carrots • Onions
• Beetroot • Spinach • Paw- paw
• Celery • Stone fruit • Avocado

Stressful Eating Habits

Stress and anxiety can be aggravated not only by what you eat, but the way you eat. Any of the following habits can aggravate your daily level of stress:

• Eating too fast or on the run
• Not chewing food at least 15-20 times per mouthful
• Eating too much to the point of feeling stuffed or bloated
• Drinking too much fluid with a meal which can dilute stomach acid and digestive enzymes (one cup with a meal is sufficient)

These behaviors put strain on your stomach and intestines in their attempt to properly digest and assimilate food. This increases stress in two ways:

• Directly through indigestion, bloating, and cramping
• Indirectly through malabsorption of essential nutrients

Nutrients

There are specific nutrients which can decrease anxiety. These include:

Magnesium aids with muscle relaxation, maintenance of the heart muscle, neuromuscular transmission and widening of the blood vessels. A deficiency of magnesium can cause:

• Agitation
• Anxiety
• Behavioral disturbances
• Confusion
• Cold hands and feet
• Depression
• Insomnia
• Restlessness

B Complex Vitamins these are the spark plugs for our body. They help provide energy by acting with enzymes to convert major nutrients such as carbohydrates to energy forms. They are important for the normal function of the nervous system and are helpful in bringing relaxation or energy to individuals who are stressed or fatigued. A deficiency of certain B vitamins will cause:

• Fatigue
• Irritability
• Nervousness
• Depression
• Insomnia
• Loss of appetite

Calcium works with maintenance of electrolyte balance, muscle contractions, nerve transmission, cell division regulation, hormone secretion and bone and teeth formation. A deficiency can cause:
• Agitation
• Depression
• Heart palpitations
• Insomnia
• Irritability