Only about one-third of patients with anxiety disorders will seek help for their condition, despite the efficacy of treatment. Speaking with a therapist can help a person come to terms with and move past stressful life situations and tragedies. Meanwhile, medical treatment for an underlying condition helps ease the symptoms of anxiety that indicated the presence of the illness. Likewise, lifestyle changes, such as a regular exercise routine, better sleep, breaks from technology, and improved dietary choices can have a significant impact on overall anxiety levels.
Diet in particular can have a significant impact on anxiety. For example, alcohol and excessive caffeine can increase anxiety levels, while other foods can help ease symptoms. Among the 10 best foods that will alleviate anxiety symptoms:
Water
According to Everyday Health, the body’s thirst sensation doesn’t kick in until we are already mildly dehydrated and that dehydration is affecting the body. If you’re waiting until you feel thirsty to drink something, chances are you’re at least mildly dehydrated. According to a study by the University of Connecticut’s Human Performance Laboratory, even mild levels of dehydration can have an impact on a person’s mood, leading to anxiety and irritability.
Turkey
Thanksgiving dinner doesn’t just make you sleepy - studies have shown that tryptophan, the amino acid in our holiday poultry dish that makes us feel tired, also causes the body to release the hormone serotonin. Serotonin improves mood and increases a sense of calmness. Turkey is also a healthy protein, so adding turkey to your calendar the other 364 days of the year may help boost your overall health, which will contribute to your long-term sense of wellness.
Eggs
This protein-packed breakfast staple isn’t called incredible for nothing. Eggs and other high-protein foods, including Greek yogurt, meats, dairy products, soy, and nuts - help the body produce norepinephrine and dopamine, which help boost mental energy and alertness levels. Eggs in particular are one of the best sources of choline. Low levels of this nutrient have been linked to increased anxiety levels, making it a great mood-boosting food, especially for breakfast - a meal that is commonly skipped by people who suffer from anxiety. To maximize the benefits of your high protein meals, combine them with complex carbohydrates.
Complex Carbohydrates
According to Mayo Clinic, complex carbohydrates are responsible for increasing serotonin levels in the brain, which improves mood and calms the body. Foods that are rich in whole grains, including whole grain breads, pastas and cereals, oatmeal or quinoa, are great foods to bust through anxiety, especially when eaten with foods rich in protein. The same does not hold true for simple carbohydrates: including sugary foods or refined grains, which can cause blood sugar spikes and crashes, leading to more bouts of anxiety.
Salmon
Salmon and other fatty fish are high in omega-3 fatty acids, including EPA and DHA, which is a proven mood-boosters. In fact, some studies have shown that patients who supplemented antidepressant therapy with omega-3 fatty acids improved markedly over those who did not supplement their diet during their therapy. Bonus benefit - omega-3s have been linked to a wide range of health benefits -- from lowering risks of cardiovascular disease to being brain boosters.
Asparagus
Low levels of folic acid have been linked to chronic anxiety and depression, and asparagus is a vegetable that can give you a daily dose of this mood-boosting nutrient. One cup of asparagus gives you two thirds of your daily value of folic acid, and it’s a versatile ingredient that can be incorporated into just about any meal. Or, for a healthy snack, dip some steamed or grilled spears in a low-fat dressing.
Avocado
B vitamins are essential for healthy brain and nervous system functions. A deficiency in this necessary nutrient has been linked to anxiety, severe depression, and even dementia. This Mexican superfood is chock full of vitamin B, which helps boost mood and relieve stress. And this heart-healthy food is also rich in healthy, monounsaturated fats, fiber, potassium, vitamin E, and nearly 20 essential nutrients which can improve heart health, lower blood pressure. And because it’s a low-calorie alternative to other fats, it can help you trim down your waist.
Blueberries
These tasty tidbits are bursting with antioxidants and vitamin C, which are both used by the body during times of stress to help repair and protect cells.
You can boost the benefits by adding blueberries to some high-protein Greek yogurt or high-fiber cereal, both of which will help you bust those blues.
Milk
According to Men’s Fitness, a glass of warm milk helps ease insomnia and decrease anxiety for a number of reasons. It’s high in protein and calcium, antioxidants and B vitamins. One particular protein in milk, called lactium, helps lower the body’s blood pressure while potassium helps relieve sore muscles.
Oranges
Vitamin C is known for its powerful immune boosting abilities, but it’s also known for its ability to lower blood pressure and minimize the production of cortisol, a stress hormone. Whether you opt to snack on an orange or sip a glass of freshly-squeezed OJ with your breakfast, you’re getting your daily dose of this essential vitamin.