How many times have you felt the cold hand of anxiety grip your heart? Without any good reason, you feel dread, palpitation, cold sweat—not a good feeling at all for sure! A little bit of anxiety is part and parcel of life. But when anxiety gets a free reign, well, you are in trouble!
Anxiety is a feeling of worry and nervousness about something uncertain. We all face anxiety causing situations, but sometimes it interferes with our daily functioning—making our day to day life a little more difficult. If you suffer from pathological anxiety, there are things you can do to feel better.
Top 10 Diet Tips To Keep Anxiety Away:
The food you eat has a big impact on how you feel. So, here are a few diet tips that can help keep anxiety at bay:
1. Watch Your Sugar:
Sugar causes the stress hormones in the body to spike, which might cause anxiousness and also leave you irritated. Research done at the Princeton University, suggests that sugar is addictive. According to the study, rats, which were on sugar diet became anxious when sugar was removed, almost as if they were withdrawing from a drug. Anxiety reaches the peak point when sugar intake decreases.
2. Decrease Your Caffeine:
Intake of caffeine causes the body to release adrenalin, which is responsible for the fight or flight response of the body. Increased amount of adrenalin causes symptoms like increased heart rate, palpitation, etc. If you are caffeine sensitive, even a cup might set off anxiety like symptoms.
3. Limit Alcohol:
Just like caffeine, alcohol too causes elevation in the adrenalin level in the body, which induces the symptoms of increased heart rate. Also decrease in sugar and dehydration can aggravate the symptoms further. Instead go for spritzers, while skipping on the spirits, which are packed with alcohol. Take it slow, one drink at a time.
4. Say No To Junk Food:
Junk food contains spices, oil, trans fat, cholesterol, etc.—in short, it is not good for health in general. Avoid junk food as much as possible and make meals at home. Eating healthy and whole grain food increase your overall health and boosts immunity. What’s more? Exposure to junk food earlier in life is linked to various mental problems in children.
5. Get In Tryptophan:
Have foods containing amazing amino acid, which is known to reduce anxiety and induce better sleep. Some tryptophan rich foods include eggs, soy products, peanuts, nuts, turkey, seeds, milk, etc.
6. Yes To Antioxidants:
Include antioxidants in your daily diet to lead a healthy life.Antioxidants inhibit the oxidation of other molecules and delay the damage of cells. Foods rich in antioxidants include broccoli, oranges, prunes, grapes, green tea, white tea. Get in Beta carotene, Vitamin C and Vitamin E.
7. Go B:
Vitamin B is reduces the anxiety level. It reduces anxiety by acting on the brain’s neurotransmitters. A few Vitamin B rich foods include:
- Thiamin (vitamin B1) – Peas, Fruit / Dry fruit, whole grain, etc.
- Riboflavin (vitamin B2) – Milk, Eggs, Rice.
- Niacin (vitamin B3) – Meat, Fish, Eggs, Wheat flour.
- Pantothenic acid – Tomato, Eggs, Chicken, Turkey, Broccoli.
- Vitamin B6 – Eggs, Soy, Pork, Milk, Peanuts.
- Folic acid – Brown Rice, Spinach, Asparagus, Chickpeas.
- Vitamin B12- Eggs, Cheese, Milk, Salmon, Cod.
8. Power Protein:
Proteins are the building blocks of the body and also keep you going longer! Have a protein rich breakfast to keep you full and healthier. Skip on the sugary cereals. Protein rich foods include eggs, turkey, spinach, Greek yogurt, etc.
9. Sip Chamomile Tea:
Chamomile tea is known for its calming effect. Sip on a cup or two of chamomile tea for the amazing health benefits it has to offer. It also has a mild sweet taste and this is a good alternative to regular caffeine drinks.
10. Stay Hydrated:
Dehydration can cause irritation and also have a negative impact on the health. So, make sure to drink at least 2 liters of water every day.
Anxiety can drain you, leaving you depressed and even suicidal. But life need not go on like this! With a few changes, you can regain the happy-go-lucky life of your yesteryears! Will yourself to change. And if nothing works, go see a psychiatrist—an expert can help you when nothing else can.
Do you suffer from anxiety? What sets off these anxiety episodes? Has anything worked to help you deal with these episodes? Share with us in the comments section below.