HEALTH

Healthy Diet to Beat Anxiety!

Anxiety is a very severe condition which is affecting millions of people around the world.

Symptoms are different, therefore – some people only experience them from time to time.

Anyhow, if someone experience those symptoms for 3 months or longer, probably will be diagnosed with – generalized anxiety disorder (GAD).

The symptoms of GAD usually are from different nature – psychological and physical symptoms, such as for example:

-Fear

-Tension

-Excessive worry about daily events and problems

-Irritability

-Difficulties with concentrating

-Issues with personal social and work relationships

-Heart palpitations and elevated heart rate

-Muscle tension

-Chest tightness

Doctors usually treat GAD with a combination of different treatments. This include talking therapy – like, for example – cognitive behavioral therapy (CBT), together with some medications. But mostly, these conventional treatments do not help for a long period. Anyhow – a lot of study confirmed – that proper diet can help improve symptoms.

Here Are Some Foods That Help to Reduce Anxiety

Fish Rich in Omega – 3

All the fatty fish – such as salmon, mackerel, sardines, trout, and herring, are very rich in omega-3. Omega-3 actually is a fatty acid that has a strong connection with cognitive function, but also with mental health.

Omega-3-rich foods that are high in – alpha-linolenic acid (ALA) provides us two very essential fatty acids: Eicosapentaenoic acid (EPA), and Docosahexaenoic acid (DHA).

EPA and DHA helps in regulation of neurotransmitters, can decrease inflammation, and boost healthy brain function.

One recent study on 24 people with substance abuse problems shown that EPA and DHA supplementation resulted in decreased levels of anxiety.

Doctor`s recommendations suggest including at least two servings of fatty fish in your weekly diet. A research conducted on men confirmed that – eating salmon three times weekly – reduced self -reported anxiety.

Salmon and sardines are also among the rare foods that are rich in vitamin D.

Eat Often Eggs

Egg yolks are another recommended high source of vitamin D.

Eggs are also a great source of protein. Actually – eggs are a complete protein – meaning that they contain all the essential amino acids the body needs for healthy growth and development.

Eggs are also rich in tryptophan – which is an amino acid that helps to produce serotonin.

And the serotonin is the essential chemical neurotransmitter that helps to regulate our mood, happiness, our sleep, brain memory, and behavior. Serotonin is also helping to boost our brain function and relieve anxiety.

Always Eat Dark Chocolate

Doctors suggest that dark chocolate can help decrease stress and anxiety.

A 2014 research confirmed that 40g of dark chocolate, helped reduce the stress in female students.

Other studies have actually found that dark chocolate or cocoa can improve our mood.

Even that it is still unclear in which way dark chocolate decrease our stress, it is well known that it is a rich source of polyphenols, especially flavonoids.

Dark chocolate is rich in tryptophan content – which our body use to turn into mood-enhancing neurotransmitters – such as serotonin in the brain.

It is proved that dark chocolate is also a great source of magnesium. Having a weekly diet with enough magnesium in it, or taking supplements, for sure – can reduce symptoms of depression.

When choosing dark chocolate, aim for 70 percent or more. Dark chocolate still contains added sugars and fats, so a small serving of 1 to 3 grams (g) is appropriate.

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