We all feel stressed sometimes, but if you suffer from anxiety it can make everything appear stressful. Learn some ways to fight anxiety with diet.
Mind Body Greenhas some numbers for us: “Anxiety disordersaffect about 40 million American adults, which is about 18% of the US adult population, with research suggesting that nearly 30% of American adults will qualify for an anxiety disorder diagnosis at some point in their lives.”
The Mayo Clinicsays that anxiety can express itself as different physical symptoms or as various types of anxiety in individuals. Their explanation of common anxiety signs and symptoms include both physical, mental and what could be called spiritual feelings:
- Feeling nervous
- Feeling powerless
- Having a sense of impending danger, panic or doom
- Having an increased heart rate
- Breathing rapidly (hyperventilation)
- Sweating
- Trembling
- Feeling weak or tired
- Trouble concentrating or thinking about anything other than the present worry
They also note that many different types of anxiety disorders exist, including social anxiety disorder (social phobia, avoidance of social situations), panic disorder (repeated episodes of intense anxiety, agoraphobia (anxiety about situations that might make you feel badly), and generalized anxiety disorder (persistent and excessive anxiety and worry about activities or events — even ordinary, routine issues).
The Mayo Clinic (and we) suggest seeing a doctor if:
- You feel like you’re worrying too much and it’s interfering with your work, relationships or other parts of your life
- Your fear, worry or anxiety is upsetting to you
- You feel depressed, have trouble with alcohol or drug use, or have other mental health concerns along with anxiety
- You think your anxiety could be linked to a physical health problem
- You have suicidal thoughts or behaviors — seek emergency treatment immediately
But if you experience anxiety sometimes, or have a high level of stress in your life, we have some natural remedies for anxiety that can help you get through the tough days (or weeks). Mayo also notes that women are more likely to experience anxiety than men, as are certain personality types. And stressful life situations– changes at home or work, a death or birth in the family, among many others– can exacerbate symptoms. They recommend psychotherapy (talk therapy) to help find root causes of the anxiety and learn techniques to work through them. On some occasions, pharmaceuticals might be recommended, but there are also lots of natural ways to relieve anxiety that everyone can benefit from!
The Gut-Brain Connection
A fascinating new focus in research is how our digestive health is directly related to our mental health. If you suffer from celiac, food allergies, irritable bowel syndrome or other gastric distress, you might also suffer mental consequences too.Scientific Americanshares that ongoing research makes it clear that our gut– our second brain– has a huge impact on our real brain.
“The brain acts on gastrointestinal and immune functions that help to shape the gut’s microbial makeup, and gut microbes make neuroactive compounds, including neurotransmitters and metabolites that also act on the brain.” There is also a lot of work being done about the connection between gut health and autism.SA他说,对啮齿动物的初步研究表明,自闭症行为可能根植于肠道,而不是大脑。
Also, theNew York Timeswrites, “Our supply of neurochemicals — an estimated 50 percent of the dopamine, for example, and a vast majority of the serotonin — originate in the intestine, where these chemical signals regulate appetite, feelings of fullness and digestion. But only in recent years has mainstream psychiatric research given serious consideration to the role microbes might play in creating those chemicals.” Bacteria in our gut actually create these brain chemicals, proving they have a role in intestinal disorders and are correlated with depression and anxiety.
Finally, theHuffington Postreports that when patients were given doses of prebiotics (food for theprobiotics), they showed less negativity, less anxiety and paid more attention to positive information than a placebo group, and that those taking the prebiotics had lower levels of cortisol, the hormone linked with stress, anxiety, and depression.Getting your digestive system on trackis key to a healthier brain and body.
6 Ways to Fight Anxiety With Diet
1. Get Your Vitamins
叶酸支持血清素的产生,复合碳水化合物产生血清素。血清素是我们身体产生的一种化学物质,是一种平衡情绪的神经递质。Magnesium deficiency is often linked to anxiety too, so be sure to add somemagnesium-rich foodsto your diet.
2. Eat Your Veggies
多吃芦笋、柑橘、牛油果和扁豆来补充叶酸,多吃全谷物和淀粉类蔬菜,比如冬瓜和红薯,来补充复合碳水化合物。它还有助于获得大量的维生素C(吃那些浆果!)和锌(腰果,我的朋友)。
Learn how eating a rainbow ofveggies can boost your mood. Find otherfoods to reduce anxietyrecommended by nutrition educator Amy Bell, like avocado, nuts, citrus, complex carbs and healthy proteins. And, in case you were wondering, studies show thatcomfort foods don’t actually comfort us, so choose your diet wisely.
3. Reduce Caffeine Intake
This is recommended by Mayo, but also made a huge difference in my own life. When anxiety got a grip on me for no real reason, I struggled with daily work and life. Quitting caffeine had an immediate and drastic effect on my mood and my anxiety levels. I’ve since added some caffeine back into my life, and can often see the old stressed feelings arise when I’ve had too much in one day.Learn how to quit coffee with coffee alternativesor moderate your caffeine consumption to see if it can reduce your anxiety symptoms.
4. Drink Herbal Teas
MBG says that both chamomile androoibos teacan have a calming affect on our body. Soothing chamomile teawas shownto significantly decrease anxiety symptoms in just a few weeks, and rooibos seems to work byhaving a balancing effecton the body’s main stress hormone, cortisol.
Kava, a traditional Polynesian root that’s brewed into a tea, can also help with short-term relief of stress. Made fresh, it’s an acquired taste, but you can find it in supplement, tincture or tea form (I love Yogi Tea’s Kava Stress Relief). Find moreherbal remedies for anxietyhere onGreen Living Ideas.
5. Reduce Alcohol Consumption
Alcohol and other downers can affect your anxiety level in various ways. According to my therapist, a little booze now and then might reduce anxiety in some, but it can increase anxiety for others, depending on their neurochemical makeup. If you usually drink, try cutting it out for awhile and see how you feel. Read whyalcohol can reduce stressin some but not others.
6. Try Supplements
There are many supplements on the market that can potentially help reduce anxiety. I love using maca, a delicious root that tastes like caramel. It can be used insmoothies,snack bars, or blended intohealthy hot chocolates, and it’s famous for its adaptogenic properties.
适应源草本植物支持我们的肾上腺(我们所有的压力荷尔蒙都是在这里产生的)。当我们面对长期的压力或焦虑时,理论上我们的肾上腺会被耗尽。玛咖可以滋养肾上腺,给你一种天然的能量提升。Other adaptogenic herbs include ashwagandha, Rhodiola andholy basil(tulsi).
Bonus: Not really a food, but another edible solution.Bach’s Rescue Remedyis an herbal supplement that I have found helps me sleep and calm the chattering mind. It comes in drops, lozenges and a spray to use however you need, as often as you like. They even have a kids option and a supplement for your stressed pets.
请记住:我们是博主,不是医生。在开始任何新的健康计划或自我诊断之前,请咨询合格的医疗保健医生。Sections of this post originally appeared in articles I wrote atCare2andGreen Living Ideas. Special thanks toFeelgood Stylefor extra information.
A version of this article originally appeared atVibrant Wellness Journal; republished with permission.
Leave a Reply