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6 foods that help with anxiety

Photo credit: Getty Images
Photo credit: Getty Images

From Prima

If you suffer from anxiety then you might have already been told that making dietary changes can be really useful in the management of your mental health.

When we feel anxious lots of us to reach straight for the caffeine, or opt for salty or sugary comfort foods. But consuming high sugar, high carbohydrate, processed foods, will spike blood sugar levels, causing insulin production and in the long term, insulin resistance which can lead to type 2 diabetes.

So what should we eat to help with our anxiety?

There are plenty of foods (and drinks) that can help combat anxiety, so we spoke to nutritionist and author Sarah Flower to find out exactly what we should be clearing out and buying in when it comes to our cupboards and fridge.

1. Oily Fish

Oily fish is packed with Omega 3 and can help relieve stress and anxiety by reducing the production of adrenal hormones which in turn balances and regulates serotonin levels. Up your intake of fishes including salmon, mackerel, herring, trout and sardines to reap the full benefits.

2. Boost your B Vitamins

B Vitamins are highly recommended in times of stress and anxiety, as they play a huge role in producing brain chemicals that affect mood and other brain functions. One particular B vitamin, Folic acid, has been shown to help with dopamine and serotonin production, whilst B6 helps to convert tryptophan to serotonin, and B5 is vital for adrenal support and the conversion of serotonin to melatonin. Foods packed full of B Vitamins include meat, nuts, wholegrains, yeast extract, eggs, wheat germ, brown rice and fortified cereals.

3. Cut back on caffeine

Ditch the lattes and switch to low caffeine alternatives such as green tea, chamomile tea, matcha tea or peppermint tea; all of which have calming properties. Peppermint is also particularly beneficial if you have any stress/anxiety related stomach problems or headaches, whilst camomile tea is great in the evening as it can help aid a good night’s sleep, and green tea contains ECGC and L-theanine; both help with anxiety and stress, helping to calm nervous energy improve brain health. Studies have shown drinking green tea can actually decrease cortisol levels, helping to balance adrenals to create less anxiety and stress.

Photo credit: portishead1 - Getty Images
Photo credit: portishead1 - Getty Images

4. Load up on magnesium

Many individuals who suffer from anxiety or depression tend to also be deficient in magnesium. Magnesium is known as the anti-stress mineral due to its amazing effects on the nervous system. Up your intake of magnesium rich foods including kelp, wheat bran, almonds, brewer’s yeast, buckwheat, brazil nuts, cashews and molasses. You can also find lower levels in green leafy vegetables, tofu, walnuts, pecan nuts, coconut, brown rice, figs, dried fruit, avocado and hard cheese. Taking a ‘fast melt’ magnesium supplement such as, New Era 8, available to buy at www.powerhealth.co.uk, is also a great and easy way to increase Magnesium consumption.

5. Add Some Spice

Turmeric contains Curcumin and this active component has amazing health properties, most commonly known as being an anti-inflammatory and relieving symptoms of anxiety and stress. The best way to take turmeric is to add it to your food alongside black pepper to help the body utilise the curcumin effectively. You can also make your own turmeric tea using the fresh root, which looks a little like ginger; simply grate this and add hot water, and allow to rest for 5 minutes before straining.

6. Grab some Vitamin D

Whether it’s going for a short walk on your lunch break or a run at your local park before work, getting outside and moving can help to boost mood, reduce stress, as well as the obvious benefit of topping up your Vitamin D levels. In times of stress and anxiety, individuals produce more cortisol and other glucocorticoids which can prevent the absorption of Vitamin D, resulting in a deficiency affecting many functions within the body but is also linked to seasonal affective disorder and mild depression. During the winter months, if you can’t get outside, I recommend upping your consumption of Vitamin D rich foods including fish, eggs and mushrooms.

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