Have you ever experienced an anxiety attack? If so, you know that it’s one of the most unpleasant sensations you can ever have, probably causing you to feel almost completely out of control, or so it seems.
It is so intense that the thought of having another one is almost unbearable. But how you can help yourself when anxiety attacks occur?
To start with, you can try to figure out what is the cause for your anxiety. That’s why it’s important to know what foods to eat to help with anxiety.
The human brain functions best when the body receives a balance of nutrients. It’s estimated that as much as 90% of the body’s serotonin (the neurotransmitter that is largely responsible for feelings of happiness) is produced in the intestines.
This means that the food you eat can directly affect how you feel. The key is to eat nutrient-dense, whole foods that provide essential vitamins, minerals, fiber, and healthy fats.
In order to help reduce anxiety, you can eat certain foods that have been shown to reduce anxiety in clinical research.
Here is a list of some foods that are effective
Apples
Apples are a good source of Vitamins, which has been shown to directly relate to the overall levels of anxiety in a person. You’re probably familiar with the saying, “An apple a day keeps the doctor away” – as it turns out, it’s true.
Apples are rich in vitamins, minerals, fiber, and phytochemicals — the compounds that make them the perfect food for fighting anxiety. People suffering from stress or anxiety will often turn to food for comfort, sometimes overeating.
Eating more fruit is a great way to maintain a healthy weight, reduce stress and anxiety, and increase your overall well-being.
Yogurt
Yogurt is often praised for helping with anxiety, and this praise is well-deserved. The probiotics in yogurt have been associated with a number of benefits, including a reduced risk of anxiety, depression and insomnia.
The probiotics found in yogurt have also been associated with a reduction in the severity of anxiety disorders.
These benefits are likely due to the fact that probiotics play a key role in the digestive tract, and have been shown to help lessen the impact of stress.
Best to consume Greek or Bulgarian yogurt rather than regular yogurts. This is because regular yogurts are pasteurized, and this process greatly decreases the number of healthy bacteria.
Salmon
Salmon is widely known as a great source of omega-3 fatty acids, which are believed to help reduce the symptoms of anxiety.
Research has found that omega-3 fatty acids are very effective for this purpose, and have even been shown to help people suffering from panic attacks,
with some research showing a reduction in the frequency of panic attacks from 40% to 71% after receiving regular doses of fish oil.
Omega-3 fatty acids, which help your brain and your body to function better. It’s also rich in B vitamins, which also have a positive impact on your nervous system.
Walnuts
Walnuts are a tasty and healthy snack that you can buy ready-made at most grocery stores. They have a mild, nutty taste that works well in savory as well as sweet recipes.
And they are loaded with several important nutrients that can have a big positive impact on your health, including protein, fiber, omega-3 fatty acids, and antioxidants.
The health benefits of walnuts are particularly impressive when it comes to mental health, as they can offer powerful relief from anxiety and depression.
Walnuts are also a good source of magnesium, which helps strengthen bones and muscles, and riboflavin, which helps your body break down carbohydrates and use them for energy.
High fiber foods
A variety of high fiber foods can help fight anxiety naturally. High fiber foods are helpful because they add bulk to your diet, making you feel fuller on fewer calories.
And, high fiber foods are often rich in magnesium, which has been shown to help reduce anxiety. High fiber diet have also been shown to help with digestive issues, which often contribute to anxiety as well.
How can I reduce anxiety naturally?
While some people can experience anxiety from a specific trigger, like taking a big test or speaking in front of an audience, others experience anxiety as a constant, nagging feeling that isn’t triggered by anything in particular.
Whether you’re anxious about something specific or just anxious in general, it’s important to understand what anxiety is, how to treat it, and how to stay healthy while doing so. When we think of anxiety, we often picture a person who is panicking over a specific event:
A student who is so stressed about an important test that they can’t sleep or eat, or a person who is so anxious about a job interview that they throw up. But anxiety isn’t always triggered by a specific event:
Anxiety is a common condition that can affect anyone at any time. It can range from a mild, fleeting feeling of worry to an overwhelming sense of panic.
Most people feel anxious from time to time, but a person with an anxiety disorder experiences persistent and overwhelming feelings of anxiety.
In addition, the anxiety may be accompanied by physical symptoms, such as a fast heartbeat, sweating, muscle tension, and nausea. Rest assured that you are not alone, as nearly 18 percent of the world’s population experiences feelings of anxiety.
If you are one of them, there are some natural ways that can help to reduce anxiety naturally.
Ways to Naturally reduce anxiety
Stay active – Regular exercise is good for your physical and emotional health.
Don’t drink alcohol – Alcohol is a natural sedative. Drinking a glass of wine or a finger of whiskey when your nerves are shot may calm you at first.
Once the buzz is over, however anxiety may return with vengeance. If you rely on alcohol to relieve anxiety instead of treating the root of the problem, you may develop alcohol dependence.
Stop smoking – Smokers often reach for a cigarette during stressful times. Yet, like drinking alcohol, taking a drag on a cigarette when you’re stressed is a quick fix that may worsen anxiety over time.
Ditch caffeine – If you have anxiety, caffeine is bad for you. It may cause you nervousness and heart palpitations. It may cause you panic attacks and panic disorders. Eliminating caffeine can improve you from anxiety symptoms.
How do you calm an anxiety attack?
Knowing what to eat when you’re anxious can help keep you calm and help your symptoms, but the information out there is confusing. Some say there is a connection between what you eat and anxiety, but it’s not clear what that connection is.
The information out there is conflicting. Some people say high-sugar foods can cause anxiety, but others say that sugar is actually a natural relaxant. Some say that dairy products and caffeine can cause anxiety, while others say they’ll help calm your anxiety.
Anxiety attacks can occur suddenly without warning, or they may be the result of stress. Either way, these episodes are generally short-lived and not life threatening.
But even if you can’t completely eliminate anxiety attacks, you can learn methods for calming the symptoms and reducing the frequency and intensity of these episodes.
There are several strategies for calming an anxiety attack. Any of these strategies can be effective when used alone, but using more than one at a time may be even more effective.
The first strategy is to use breathing techniques to slow your heart rate. The second strategy is to use coping thoughts to distract yourself from the negative symptoms of your anxiety attack. The third strategy is to use stress-relieving relaxation techniques.