Foods That Help Reduce Anxiety

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Anxiety is a common issue for more people than you might think. It's a debilitating disorder that creates symptoms such as:

* Tension
* Fear
* Constant worry
* Nervousness
* Irritability
* Heart palpitations
* Chest tightness
* Trouble concentrating

Doctor's usually prescribe medication to treat anxiety. However, there are other alternatives and lifestyle changes you can make to reduce your anxiety symptoms. Experts believe eating a diet high in brain-boosting foods including whole grains, vegetables, lean protein, and fruit can lower the severeness of your symptoms and provide relief. Here are some of the best foods backed by science that can help reduce anxiety.

Salmon

We know fatty fish such as salmon can promote brain and heart health thanks to the nutrients vitamin D, DHA, and omega-3 fatty acids it contains. Studies show that DHA and vitamin D can regulate neurotransmitters serotonin and dopamine to calm and relax the brain. These fatty acids found in salmon help fight inflammation which can prevent certain mental disorders including anxiety. Just a few servings of salmon per week is enough to help reduce symptoms and promote anxiety relief.

Chamomile

The herb chamomile is rich in antioxidants that help reduce inflammation. Chamomile is widely used as a medicinal plant since the ancient Greek and Roman times. It contains a compound apigenin that creates a feeling of relaxation and tranquility. Severe anxiety can cause sleeplessness and excessive stress. Drinking a cup of chamomile tea before bedtime can help treat insomnia associated with stress.

Turmeric

Turmeric is a powerful spice containing curcumin that can reduce cytokines linked to the development of anxiety. Research shows that curcumin promotes brain health by boosting DHA in the brain. It can prevent brain cell damage, and increase blood antioxidant levels. You can find turmeric powder at your local health food store and blend it into smoothies. Or, you can take turmeric capsules as a dietary supplement. Turmeric is also used to treat irritable bowel syndrome, liver problems, ulcerative colitis, skin inflammation, lung infections, colds, and so much more.



Dark Chocolate

According to CalmClinic, dark chocolate is a natural treatment to fight anxiety. It contains antioxidants or flavonols, that improve blood flow to the brain helping it adapt to stressful situations. It can also increase levels of serotonin to prevent anxiety attacks and other mood disorders. In one study, individuals who regularly experienced stress, consumed 40 grams of dark chocolate for two weeks and showed a significant improvement stress hormone levels.

Yogurt

Yogurt contains healthy bacteria that not only improves gut health, but mental health as well. Research shows that foods that contain probiotics prevent neurotoxins and free radicals from damaging brain tissue leading to anxiety disorders. In one study, participants who consumed yogurt without probiotics showed no change in their stress levels compared to those who did. Women, in particular, who consumed probiotic rich yogurt showed an improvement in brain function and their emotional well-being.

Green Tea

Green tea provides many health benefits including anxiety reduction and improved brain health. It's rich in the amino acid L-theanine, that can help reduce psychological stress responses. L-theanine decreases levels of cortisol, a hormone associated with anxiety, and increases serotonin and dopamine levels. Most people who drink 1-2 cups of green tea per day show a reduction in their anxiety symptoms and psychological distress.

The amino acid tryptophan converts to serotonin providing a relaxing effect. You can find trytophan in oats, turkey, and bananas. Chia seeds are an excellent source of omega-3 fatty acids for those who don't like fish. Bell peppers, blueberries, and citrus fruits are packed with vitamin C which can reduce inflammation and prevent anxiety.