Feeling anxious before a presentation is normal. We all get nervous before exams, important interviews, or in front of our crush. But if this nervousness is constant, you need to take it seriously.
Anxiety makes you irritable and afraid. You’ll find it difficult to concentrate in all areas of your life. It even leads to physical problems like muscle tension, and chest tightness. Today we’ll be talking about foods that help you calm down.
What makes salmon so good for you?
Are chamomile tea and turmeric latte really effective?
We will be talking about all of these questions AND more…
Whether it’s a listing of heart-healthy or brain-boosting meals, you’ll normally discover fish on the top of the charts. But is it really that awesome? Well, yes. Eating fish can fight your anxiety. But not just any fish. It has to be salmon.
There are two major kinds of omega 3 fatty acids. And not all foods contain both. Salmon is one of the exceptions, as it’s rich in both EPA and DHA. They help your brain deal with stressful situations that would normally give you high anxiety.
Salmon is also packed with Vitamin D, which helps raise the amount of calming neurotransmitters in your brain. Eating salmon a few times a week should relieve your anxiety. In a study among men, those who ate Atlantic salmon three times a week for five months had lesser anxiety episodes compared to those who ate chicken, beef, or pork.
Symptoms of anxiety, such as heart rate, also showed improvement.
Have you ever tried chamomile tea? If you haven’t, you need to! This refreshing tea isn’t simply perfect for lazy afternoons but also for while you’re having a bad day. It calms you down. So if you have anxiety, drink chamomile! It has antioxidants that help reduce inflammation, which in turn brings down your anxiety levels.
Studies have shown drinking chamomile tea reduced symptoms of anxiety. Results of another study showed taking chamomile extract for eight weeks decreases symptoms of depression as well.
Now that’s a delicious way to calm yourself down. You can even add raw organic honey to your chamomile tea to increase its medicinal benefits. My favorite recipe includes a pinch of black salt, raw honey, and a few drops of lime juice.
Turmeric latte has to turn out to be common very quick because of its availability. Originally from India, turmeric tea is known for its healing results in your body. But what makes turmeric so good for you? The answer lies in a compound called curcumin, which helps put a stop to anxiety disorders.
Research has found curcumin to be quite effective in bringing down anxiety levels, especially when given a certain amount. Curcumin reduces inflammation in your body, which is one of the main ingredients that increase anxiety. Another advantage of curcumin is that it raises the level of your antioxidants.
This is vital for people with anxiety, as they generally tend to be low on this antioxidant.
4. Dark Chocolate
Love chocolates? Now you’ve got a reason to like them much more. Dark chocolate has antioxidants referred to as flavonols, which improve blood flow to your brain. This helps your brain deal with stress. Maybe that’s why we really feel so good after a bite of our favorite dark chocolate!
When you eat dark chocolate, even the taste itself helps provide comfort. This is helpful for people suffering from mood disorders. Another benefit of eating dark chocolate is that it increases serotonin, a key neurotransmitter that helps reduce anxiety.
In a study among people undergoing high levels of stress, data showed those who ate 40 grams of dark chocolate on a daily basis, for two weeks, reported much lower stress levels. I’m ready to order my box of dark chocolate. Are you? Just make sure you buy dark chocolates that have 70% or higher cocoa.
Otherwise, you’re just gobbling up sugar with no real antioxidants.
Yogurt contains probiotics. But what does this need to do with your mental well-being? Turns out a lot. Probiotics are gut-friendly, healthy bacteria, which improves your mental health by holding back the ill effects of neurotoxins in your brain.
Your body undergoes stress every day, which produces free radicals. These free radicals damage your body cells, including your brain cells. In a study among participants with anxiety, those who ate yogurt with probiotics were able to deal with stress better than those who didn’t get healthy gut-friendly bacteria.
Another study among women showed eating 125 grams of yogurt two times a day, for a duration of four weeks, improved their control of emotion.
6. Green Tea
Green tea is great for your health. This is a known fact. But did you know it also helps reduce your anxiety? Green tea contains a specific type of amino acid, which helps reduce anxiety. A study showed people who drank green tea high in this amino acid had lower heart rates, which is a common symptom of stress.
Results from another study showed that it reduced cortisol, the stress hormone. This is partly due to the effect of the amino acid. It ensures your nerves don’t get overexcited. Not just that, but it also produces dopamine and serotonin, two mood-boosting hormones.
Green tea also has an antioxidant. Research has proven this antioxidant has the same kind of anxiety-reducing effect you would normally get from medication.
7. Brazil Nuts
Brazil nuts are rich in selenium, which reduces inflammation in your body. Inflammation is especially common when you’re under stress. Selenium also helps prevent cell damage. Brazil nuts are rich in another nutrient. We’re talking about vitamin E, which has an anxiety-reducing effect on your body.
If you aren’t already eating brazil nuts, you need to find a way to include them in your daily diet. Also, studies have shown that if you’re deficient in vitamin E, you’re more prone to bouts of depression.
Eggs are rich in high-quality protein and have all the necessary amino acids your body requires. Egg yolk, specifically, is an excellent source of vitamin D as well. Eggs have a specific type of amino acid, which plays a key role in producing serotonin in your brain.
Serotonin helps in relieving anxiety and also aids in regulating your mood. It also has the added benefits of improving your memory and sleep pattern.
9. Pumpkin Seeds
One way to reduce your anxiety levels is by eating food rich in potassium. Pumpkin seeds are a great source. Bananas are also terrific. Adding pumpkin seeds to your diet could help you deal with stress symptoms. They are also rich in zinc. This mineral is necessary to ensure you don’t have mood swings.
A study conducted on high school students showed that zinc deficiency was related to a negative impact on mood. Zinc is stored mostly in regions of the brain that deal with emotion. So go ahead and try out some pumpkin seed.
10. Chia Seeds
Omega-3 fatty acids play a vital role in dealing with anxiety. Their neurobiological activities help work your neurotransmitters, which have a deep impact on your mood. Not just that, but omega fatty acids also have antioxidants and anti-inflammatory properties.
Chia seeds are a rich source of these omega-3 fatty acids, and including them in your diet goes a long way in dealing with anxiety. You can add chia seeds to nearly everything you consume.
11. Citrus fruits
Citrus fruits are wealthy in vitamin C, which acts as an antioxidant. It’s capable of reducing inflammation in the body. But Vitamin C has a more crucial role to play. It helps keep your anxiety levels in check by ensuring that damage to your cells is limited, if not completely prevented.
So the next time you go grocery shopping, fill your cart with vitamin C-rich fruits like grapefruit, kiwi, oranges, and lime. Even broccoli offers a very generous amount of vitamin C, even though it’s not a citrus fruit.
There are foods that can help you calm down. But you first need to recognize you have a problem. This is the first step towards solving it. There are warning signs associated with emotional and mental exhaustion. The same is true for stress. Watch out for these symptoms to see if you’re over-stressed.