Mental illness has taken over the world, especially after the pandemic. However, aside from therapy and talking to a professional, wouldn't it be much nicer if you could get things in order or at least better at home and just by the way you eat things or not add some things to your diet?
First and foremost, anxiety is a mental illness that can change the way you function. Dealing with this mental illness can be quite tricky because it can cause you to overthink things and give you palpitations. Not just that, dealing with anxiety and stress also means that coping with the symptoms sometimes becomes unmanageable. There can be a shift in the sleeping schedule. There can be a change in appetite, and there can be several other lifestyle changes.
But there are ways that you can make a change in your diet so that you can not only feel better but also get your anxiety and stress under control. Dr. Shambhavi Jaiman, consultant psychiatrist at the Fortis Memorial Research Institute in Gurugram, provided some insights into what will and will not work in your diet so that you can cure your anxiety.
Even though it will give you energy instantaneously, it should be avoided because it will add to your blood sugar. When your energy levels fluctuate, it can have an impact on your mental health. When your energy levels drop, you may experience a bad mood, which can exacerbate your anxiety.
Carbohydrates are really good for you if taken in a controlled proportion in your diet. Carbohydrates have serotonin, which is really good for your brain and has a calming effect on it. Serotonin plays a major role when it comes to the functioning of your body. A high amount of it is known to improve mood, sleep quality, digestion, nausea, wound healing, bone health, blood clotting, and sexual desire.
There are certain foods rich in carbohydrates: oatmeal, quinoa, whole-grain bread, and whole-grain cereals. You should not eat foods that contain simple carbohydrates, such as sugary foods and drinks.
Caffeine gives you a lot of energy, and it is one of those foods that helps you stay awake. Not just that, they can make you feel jittery and nervous, which are already some of the symptoms of anxiety and stress. So, drinking caffeine can accentuate these symptoms. Caffeine interfering with sleep can also lead to lethargy and lower concentration on a daily basis.
As per data from the National Institute of Health, foods rich in omega-3 contain either alpha-linolenic acid (ALA) or the two essential fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These essential fatty acids help maintain healthy brain functions, regulate neurotransmitters, and reduce inflammation.
As per a study conducted by the National Institute of Health on 24 people, it was noted that EPA and DHA supplementation resulted in reduced levels of anxiety. The National Library of Medicine found in a review in 2018 that?reduced anxiety symptoms were associated with omega-3 polyunsaturated fatty acid treatment.
Several types of research have indicated how dark chocolate helps with stress and anxiety. According to a study published in The Journal of Nutritional Biochemistry, dark chocolate or cocoa may improve mood via the gut-brain axis. Dark chocolate is also a great source of magnesium, and when the body gets more magnesium via supplements or otherwise, it may reduce stress and anxiety.
Being dehydrated can affect one's body and brain. However, water has properties that calm your body and brain and remove toxins. As per a study by the National Library of Medicine, it was found that people who drink five cups or more of water per day are at a lower risk of depression and anxiety. And if you are drinking less than two cups of water per day, it doubles the risk. This link was less noticeable for anxiety alone (although feelings of depression and anxiety often influence each other).
Chamomile tea is used around the world by people due to its relaxing properties. It is also suggested that chamomile soothes your nerves, helping you sleep well. As per a study by the National Library of Medicine, it was found that taking 1,500 milligrams (mg) of chamomile extract per day (a 500-mg capsule three times per day) did reduce anxiety symptoms. However, it did not prevent new episodes of anxiety.
Food with protein in it, including pulses, eggs, or chicken, is good for you. These food particles let you be full for a longer duration of time and help keep your blood sugar steady so that you have more energy as you start your day in a more energetic manner.
You can, however, check with your dietician or physician for a better analysis.?