6 RULES TO MANAGE YOUR ANXIETY WITH DIET.
Introduction.
Why am I anxious? Is it the food I’m eating? Maybe I’m eating the wrong combination of food? So what should I eat? I hate being anxious!
Are your questions? If yes, this is information for you!
Yes, it might be the food, what you eat can alter your mood, and your mood can affect what you eat — It goes both ways.
Eating well is very crucial, and it can help you manage your anxiety.
One of the numerous efforts towards health management is the effort of the public health bodies and the government in creating public awareness over the reduction of fat and sugar in our diet.
What is Anxiety?
According to Healthline, “Anxiety is your body’s natural response to stress. It’s a feeling of fear or apprehension about what’s to come. On the first day of school, going to a job interview, or giving a speech may cause most people to feel fearful and nervous”.
Anxiety is a symptom of stress. And stress doesn’t manifest in the form of life’s catastrophes or disasters, it’s always the simple things.
Simple things like the struggle you face daily, the cry of a new baby, concerns about mortgage bills, or discomfort of the constant interruption by someone.
It is important to note that, If you suffer symptoms for 6months or more, you might have “ generalized anxiety disorder’’(GAD).
What are the symptoms of anxiety?
•Hyperventilation
•Sweating
•Feeling tired
•Restlessness
•Trembling
•Lack of concentration
•Always panicking.
Managing your anxiety symptoms can be difficult, but paying attention to your diet might ease your pressure and this article is here to help you.
To manage your anxiety with diet do the following ;
(1) Start your day with protein.
Starting your day with enough protein in your meal will reduce your appetite and hunger.
You stay fuller for longer than usual. Eating proteins causes biological reactions that boost your energy production. It helps with your ;
•blood sugar
•muscle contraction
makes you feel good throughout the day.
Sources of proteins are ;
•Meat
•Fish
•Egg.
(2)Drink enough water
“Drink enough water every day.” That’s one hell of a mantra.
A big thank you to the government and health bodies, who are continually uncovering the endless benefits of drinking water.
You know, not enough water must mean you don’t identify with Earth.
It is public knowledge that all living things native to Earth require water to execute their daily activity and regulate their body temperature.
An exception is assigned to aliens. Except you are an alien, drink water.
However, one fun fact you should know, drinking at least six to eight cups of water will help you here on earth.
So ensure to take enough of it to boost your mood and energy.
(3)Eat a balanced diet
It’s no secret that healthful eating is the doorway to good health.
Specializing towards eating a well-balanced diet that includes;
•lean meats
•Fruits
•Veggies
•Healthy fats are a mood booster for you.
When you are in good health, you will be happy.
To feel good, avoid processed foods and foods with high sugar content.
For example, a person who eats fried chicken and ice cream might not get the energy boost and vitamin boost of someone who ate boiled Rice, Beans, Veggies, eggs and water.
Eliminating processed foods and sugar-high food from your diet is a step to experience a moderate level of your blood sugar — This will help put your anxiety in check.
(4)Avoid alcohol
As much as alcohol is a form of relaxation for those who suffer from anxiety, its after-effects are a concern.
One prominent reaction to alcohol is hangovers.
In addition, alcohol also has a way of disrupting your sleep and not having enough sleep can interfere with your mood.
(5) Limit caffeine usage
Caffeine and sleep are not the best of plans.
Caffeine will mess with your sleep — You feel uneasy if you are not really into staying awake.
Another downside of Caffeine is that it triggers your nervousness and can cause you to be jittery.
However, a lot of sodas in the market contain caffeine with high sugar.
Knowing all these should help you focus your diet towards plain water or sparkling water in place of soda can signal positivity towards your health outcome.
(6)Avoid smoking.
Smoking nicotine does not cause anxiety, withdrawing from the use of it mimics anxiety.
People with anxiety may attempt to smoke to ease the stress.
But see, smoking can be harmful to you, nicotine can;
•Raise your blood pressure
•Heart Rate
Those are some indications of anxiety.
Now, you know how diet impacts your mood.
understand that some diets can make you feel calm, while some can act as stimulants.
Do you want to eat better, here are some positive modifications to your diet that can help relieve your anxiety?
To positively influence your mood, consider including the following into your diet:
Folate.
Folate( vitamin B9) is a water-soluble vitamin with multiple functions in your body.
Vitamin B9 can come in the form of folic acid in fortified food.
Sources of foods with Folate:
•Egg
•Leafy greens
•Citrus fruit
•Nuts and Seeds
•Beef liver
•Bananas
•Avocado
•Fortified grains.
Omega-3 fatty acids.
Omega-3 is helpful to the brain and body.
Fatty fish and High-fat plants are some sources of fatty acid;
•Herring
•salmon
•sardines
•Chia seeds
•Flax seeds
•Soybeans
•Meats
•Dairy products that are gotten from grass-fed animals.
These are good sources of fatty acids.
Low-glycemic foods.
Low-glycemic foods are favourable in the food preference zone.
It’s digested and absorbed by your body to slow down the rise in your blood sugar levels.
A Food is Low-glycemic only if they contain carbs.
Some Low-glycemic foods are;
•Whole grain bread
•Steel-cut oats
•Carrots
•Broccoli
•Rice noodles
•Pasta
•Long grain rice
•Brown
•rice
•Salt
•Butter.
Magnesium
Magnesium is a vital mineral for your body.
But people don’t take enough of it. You can find magnesium in;
•Avocados
•Almond nuts
•Brazil nuts
• Cashew nuts
•Beans
•Peas
•Soybeans
•Tofu
•Whole grain
•Salmon.
Tryptophan
Tryptophan is an important amino acid essential for the growth and development of your body.
It is also needed for the production of Niacin (Vitamin B3), and serotonin — serotonin is believed to play a role in sleep regulation and mood.
Some high tryptophan foods are;
• Turkey
•Pork
•Boiled
•Soybeans
•Squash seeds
•Oatmeal
•Canned Sardines
•Sweet potato
•Cocoa powder.
According to the Mayo Clinic, Dieting is not a cure for anxiety, but there is food that may have a positive effect on your mood.
While it is suitable to align yourself with the positive effort of dieting to improve your mood, note that it is not a replacement for medical treatment.
Do not hesitate to seek psychotherapist attention when you notice worrisome changes in your well-being.
RESOURCES AND REFERENCES.
https://www.healthline.com/nutrition/foods-high-in-folate-folic-acid#The-bottom-line
https://www.healthline.com/nutrition/12-omega-3-rich-foods#13.-Other-Foods?
https://www.everydayhealth.com/anxiety-pictures/anxiety-foods-that-help-foods-that-hurt-0118.aspx
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3762204/
https://www.healthline.com/health/mental-health/surprising-foods-trigger-anxiety
