There are many things you can do in order to keep anxieties at bay – making changes to your lifestyle, reconsidering toxic friendships and even changing your diet can have a huge impact on how you feel.
Anxiety is a very common and widespread condition. With an estimated 284 million people experiencing an anxiety disorder, it’s the most prevalent mental health disorder in the world. Symptoms include fear, tension, irritability, difficulties concentrating, chest tightness any heart palpitations. And although most people experience these emotions and feelings as part of normal day-to-day stress, others find it hard to function normally and the condition begins to take over more aspects of their life.
Anxiety is treatable with medication, alongside therapy such as cognitive behavioural therapy (CBT), however there is some evidence to show that a healthy, well-balanced diet can have an impact on the symptoms. Here are some foods you can try to help control anxiety:
Fish that are high in good fat, such as salmon, mackerel, sardines and trout are generally high in Omega-3, which is a fatty acid that can improve cognitive function as well as stimulate good mental health. Currently, it’s recommended that we eat two servings of fatty fish a week and some studies have shown that this does in fact reduce self-reported anxiety and depression.
Salmon and sardines also contain high levels of vitamin D, which has been linked to improving mood as well as many other bodily functions that may help towards leading a healthier and happier life. The Journal of Affective Disorders says that there is enough evidence to prove that vitamin D does improve depression.
You can buy vitamin D3 spray from Bodyline’s online shop for just £12.
Egg yolks are another fantastic source of vitamin D, as well as protein. They contain all the essential amino acids that the body uses for growth, healthy functions and development, as well as tryptophan which helps to create serotonin. Serotonin is responsible for regulating mood, sleep, memory and behaviour and is thought to improve brain function and relieve anxiety.
This tea is an easy addition to any day-to-day diet and is an excellent replacement for soft drinks or tea and coffee. It contains theanine, which is an amino acid that is becoming more and more popular due to its benefits on mood disorders. In 2017, theanine was proven to boost relaxation and calmness in human trials.
Chamomile tea is a worldwide herbal remedy that is used to treat all sorts of ailments thanks to its antibacterial, anti-inflammatory and relaxant properties. A recent study showed that chamomile tea did reduce anxiety symptoms in those that were feeling worried at the time of drinking, so use it to calm yourself when you’re feeling stressed rather than to reduce future anxiety attacks.
These nuts are high in selenium, which has antioxidant and anti-inflammatory properties that are particularly helpful to those that have mood disorders such as anxiety. Other nuts and vegetables such as mushrooms and soybeans also have high levels of selenium, but it’s important not to overeat them as too much selenium can have negative side effects such as nausea, irritability, rashes and a strange taste in the mouth.
If your stress and anxiety levels are consistently very high, it’s worth getting in touch with your doctor, or talking to a specialist about your symptoms. Whilst a healthy diet can impact your emotions, try to tackle them head on before they begin to cause real problems in your life. These conditions can quite often can be made more manageable with a combination of therapy and/or medication.