Medications can be a highly effective treatment, however there are many other alternatives to help anxiety. Things like exercise or even breathing techniques can make a big difference in stress and anxiety levels, however not many people realize the food they eat also can play a major role!
Here Are 6 Science-Backed Foods That Can Help Give Relief For Anxiety:
1. Salmon
Doctors and nutritionists are starting to discover just how much certain foods affect our brains. “Our brain has very high energy and nutrient requirements,” says clinical nutritionist and health coach Melissa Reagan Brunetti, CNC. “Nutritional deficiencies and dietary patterns can affect its function, and alter brain chemistry and the formulation of neurotransmitters—chemicals in the brain that can stimulate and calm.” Studies have shown that Omega-3’s provide nutrients that help our brains thrive, leading to reduced inflammation and anxiety3. And while a lot of people take Omega-3 supplements, not many people know there are nutrient rich foods that can provide the same level of Omega-3’s! One of the best sources is Salmon!4 Salmon can contain as much as 2 grams per serving of Omega 3’s, which is average adult intake in the United States!
2. Dark Chocolate
Believe it or not, dark chocolate can actually help anxiety! According to a recent study5, dark chocolate actually affects the way the body metabolizes stress hormones. This is mostly due to the fact that chocolate can increase your serotonin levels. People with anxiety often times don’t have enough serotonin resulting in an imbalance that can lead to anxiety. The sugar in chocolates cause serotonin to be released, helping to balance out the levels in your body. Dark chocolate also contains magnesium which also helps reduce muscle tension. People who are deficient in magnesium often are tense and anxious. Chocolate also causes the brain to produce natural opiates6, N-olyoylethanolamine and N-linoleoylethanolamine both which have similar properties to the THC found in marijuana – leading to a feeling of well-being that can help fight off anxiety.
3. Berries
As many people know, berries have lots of antioxidants, while antioxidants have many health benefits that have been highly publicized, not many people know they also can help combat anxiety. You see, when someone is under stress, there is an additional nutritional demand on the body. Your body naturally increases adrenal production and is quickly using up vitamins and minerals to produce energy in an attempt to cope with the stress. Antioxidants fight off those biological changes that are a result of stress. A recent study showed the usefulness of antioxidants on helping treat people with anxiety7.
4. Oatmeal
One of your favorite breakfast foods can have lasting effects throughout the day! Oatmeal in the morning can be one of the best breakfast choices for those who tend to have anxiety. Just like dark chocolate, oatmeal can increase your serotonin levels, but that’s not all it does! You see, oatmeal is a slow burning complex carbohydrate, meaning it takes time for your body to digest them. What this does is give you a slow release of energy throughout the day instead of all at once – keeping your levels very balanced which is great for those with anxiety! Oats are really a triple threat to anxiety because they also contain B vitamins, Magnesium, and fiber – all of which are vital nutrients in reducing stress.
5. Avocado
Avocados are considered a “superfood,” and for good reason! They can be one of the best foods to lower stress and anxiety. Avocados are low-sugar fruits that are rich in vitamins such as B6 and folate – both of which naturally reduce your stress levels. Vitamin B6 is crucial in helping the body make several neurotransmitters, including serotonin. On top of that, they also contain Omega-3’s and magnesium!
6. Yogurt
Studies have shown that fermented probiotic foods, like yogurt, can help reduce anxiety8. But the trick is looking for yogurts like Greek or plain versions since those contain the highest level of probiotics. Probiotics can actually work to treat or even prevent anxious feelings9 thanks to their ability to inhibit neurotoxins from damaging nerve tissue in the brain which leads to anxiety. Another study even showed that individuals who ate yogurt daily were better able to cope with stress than individuals who did not consume probiotics10.
The Bottom Line
Anxiety may be a part of your life, but it shouldn’t overtake your day to day. While the foods above should help, it definitely can be hard to stick to a strict diet.
Fortunately there are additional natural remedies for anxiety including plant extracts and oils that you can introduce into your routine to help stop anxiety in it’s tracks.
One of our favorite anxiety reducers is Himalayan Health Calm Blend.
Calm Blend is a specifically formulated blend of all the best stress and anxiety fighting essential oils to provide pure relief. As well as providing the ultimate in relaxation, Calm Blend also supports healthy joints and blood circulation, a stable mood, and a strong immune system.
Calm Blend will work quickly to help relieve anxiety and stress, improve quality of sleep, reduce chronic pain and inflammation, and even improve your mood, focus and relaxation.