Dietary Measures to Cope Up With Anxiety

Introduction

According to the National Institute of Mental Health (NIMH), anxiety is one of the major causes of mental health illness. Various medications and specific treatments are required to relieve anxiety disorder symptoms. Unfortunately, approximately one-third of the population suffering from anxiety disorder do not seek treatment. Diet and nutrition play a vital role in coping with anxiety. Dietary considerations such as reducing caffeine, avoiding alcohol, and proper fluid intake help to relieve the signs and symptoms.

A nutrient-dense diet such as whole grain fruits and vegetables helps build immunity and proper body functioning. Eating a decent meal at the appropriate time is essential because sugar drops can worsen anxiety. Particular food helps in the appropriate functioning of the brain and has brain-boosting properties. Therefore, following a healthy diet pattern, micronutrient supplements, and caloric restriction is significant.

What Is Anxiety?

Anxiety can be defined as a sense of restlessness, fearful worry, and trepidation. There is an emotional, regular, and predictable response in autonomic and somatic manifestation. If there is a persistent severe erratic continuation of symptoms of anxiety, then it is known as an anxiety disorder. It intervenes with the health of the individual and everyday events. There is the presence of nervousness along with cognitive and behavioral symptoms. It may trigger breathing patterns, sleeping patterns, palpitations, and dizziness in individuals.

How Can Diet Help in Reducing Anxiety?

Medications and therapies are indicated to relieve the symptoms of anxiety disorder. However, dietary considerations can help in relieving the symptoms of anxiety. Better mental health can be achieved with a healthy life and proper nutrition.

The following are how dietary ingredients affect the anxiety of an individual:

• Protein - Protein provides energy for a longer duration of time and also keeps blood sugar levels steady.

• Carbohydrates - Carbohydrates increase serotonin in the brain, which generates a calming effect.

• Antioxidants - Antioxidants help in easing the symptoms of anxiety disorder.

• Water Intake - Dehydration makes the symptoms of anxiety worse there. Hydration is essential.

What Is An Anxiety Relieving Diet?

An anxiety-relieving diet is a dietary approach in which a nutrient-dense diet is incorporated to maintain a healthy mental status and prevent anxiety symptoms. Food contributes to the proper functioning of the brain and the individual's health status. The following are the aims of an anxiety-relieving diet:

• Removal of inflammatory food from the diet, such as processed meat.

• Resetting the health of the gut with probiotics and microbiome.

• Repairing the lining of the gastrointestinal tract.

• Restoring the micronutrient status of the body.

• Rebalancing of neurotransmitters such as gamma-aminobutyric acid molecules in the nervous system.

What Are the Food Items Which Ease Anxiety?

Following are the various food items that ease the signs and symptoms of anxiety:

• Salmon - It contains micronutrients such as omega three fatty acids and vitamin D. Docosahexaenoic acid and eicosapentaenoic acid promote brain growth. It also helps regulate dopamine and serotonin, thereby producing calming effects. Docosahexaenoic acid and eicosapentaenoic acid reduce brain cell dysfunction and inflammation, relieving anxiety symptoms. It improves the brain's ability to handle the stress which triggers anxiety. It also contains vitamin D, which lowers the rate of negative mood disorders. Salmon should be taken twice or thrice a week.

• Chamomile - It is a herb that helps reduce the symptoms of anxiety. It has antioxidant and anti-inflammatory properties, which help in reducing anxiety symptoms. It regulates the neurotransmitters such as gamma-aminobutyric acid, serotonin, and dopamine. It also helps regulate the central part of the body's stress response, known as the hypothalamic pituitary adrenocortical axis.

• Turmeric - It contains the antioxidant curcumin, which helps prevent damage to brain cells due to oxidative stress and chronic inflammation. In addition, turmeric has anti-inflammatory properties, which help relieve anxiety symptoms.

• Dark Chocolate - It contains flavonoids such as catechin and epicatechin, which act as antioxidants. It has neuroprotective effects, which benefit the functioning of the brain. It helps the brain in adjusting to stressful conditions.

• Yogurt - It acts as a probiotic that improves gut health and well-being. It improves brain function and mental health. It reduces inflammation and increases the production of neurotransmitters such as serotonin, which boosts mood.

• Green Tea - It contains L theanine amino acids, which benefit mental health. It reduces anxiety by decreasing the secretion of stress hormones and cortisol. It prevents the overexcitation of nerves. It helps in the secretion of neurotransmitters dopamine and serotonin.

• Blueberries - They have a high amount of vitamin C and flavonoids, which improve brain health. It relieves the symptoms of anxiety and reduces oxidative stress.

• Eggs - It contains a high source of tryptophan. It helps in relieving the symptoms of anxiety. It also contains vitamin D, which reduces the symptoms of anxiety.

• Almonds - It contains vitamin E, which promotes the brain's functioning. It has mood-boosting properties, which reduce the symptoms of anxiety.

• Oats - It is a good source of the amino acid tryptophan, which helps in the secretion of serotonin. As a result, it relieves anxiety symptoms and promotes relaxation.

• Chia Seeds - It contains omega three fatty acids, which have brain-boosting properties.

• Citrus Fruits - Theyare enriched with vitamin C, which helps reduce inflammation and prevent brain cell damage.

• Vegetables - Vegetables such as kale, spinach, broccoli, and beets have antioxidant properties that help reduce anxiety symptoms.

What Are the Foods Which Worsen Anxiety?

The following foods and beverages should be avoided to prevent anxiety symptoms:

• Regular soda.

• Diet Soda.

• Toast.

• Alcohol.

• Caffeine.

• Soy sauce and ketchup.

• Processed meat.

• Doughnuts.

Conclusion

Nutrition impacts various mental health disorders, such as anxiety and depression. Unhealthy dietary patterns such as a high-fat diet, inadequate protein and tryptophan, high sugar intake, processed food, and refined carbohydrate affect mental health and worsen anxiety symptoms. Usually, anxiety is experienced by people occasionally in day-to-day life. However, it becomes pathological if anxiety symptoms become excessively persistent and interfere with brain functioning. It creates a social burden on individuals. It can be managed with proper treatment therapy and a nutrient-dense diet.