5 Great Ways to Stop Anxiety

If you're fighting against the symptoms of an anxiety disorder, it's a must that you are aware of relevant dietary do's and don'ts of nutrition. The foods you choose to consume will impact your mood and energy levels, so knowing the foods that you should be eating and the ones you should avoid can help you deal with your anxiety symptoms.

Important considerations when planning your diet:

Whole foods

Studies have shown that incorporating more whole foods into one's daily diet can help reduce the levels of anxiety. A whole food diet focuses on fruits, vegetables, whole grains and fish. This also means avoidance, or at least a reduction, of refined grains, sugary, and fried foods.

Vitamins & minerals

Vitamin B is another important nutrient that you should aim to incorporate when planning your daily meals. B vitamins include folate, riboflavin, niacin, etc.  These nutrients provide support to the functioning of the nervous system and replenish those nutrients that have been used especially during those times when your body is subjected to too much stress and anxiety.

Foods with B vitamins include:

Eggs
Tuna
Bananas
Prunes
Garbanzo beans
Lean Beef (grass fed)
Salmon
Clams
Oysters
Crab
Cow's milk
Chicken

Eating foods that are rich in magnesium can also help relax an individual's tensed muscles, lower blood pressure, stabilize blood sugar levels, and regulate heart rate.

Foods rich in magnesium include:

Dark Leafy Greens
Nuts & Seeds
Fish
Soybeans
Avocado
Bananas

Carbs

Carbohydrates have been receiving a bad rap these days, and some of the information about carbs and anxiety can be a bit misleading. The important thing is to know the difference between good carbs and bad carbs.  That way you will know which kind to include in your diet, and your body will never be deprived of the right carbohydrates that are essential for overall health.

Stay clear of simple carbohydrates which are commonly obtained from sugary foods such as soft drinks and foods made from white flour. These simple carbohydrates will only cause your blood sugar levels to dip and make you vulnerable to an 'energy crash'.

On the other hand, you should incorporate more complex carbohydrates into your diet. Whole grain foods are rich sources of complex carbohydrates that are digested slowly by the body, making the person feel fuller longer and less vulnerable to digestive problems.  Even more importantly, this type of carbohydrate can help in the production of serotonin which is responsible for sending out feel-good messages to your brain.

Protein

Protein is a macronutrient that should be included in your meal plan, so choose lean meat, poultry, and fish. Including protein in your diet is important for the release of amino acids into the bloodstream. One better-known example of an amino acid is tryptophan that helps produce feel-good hormones. Getting a good balance of these healthy nutrients is very important in your overall plan to treat anxiety.

Fats

Eating foods that contain too much saturated fat will increase your levels of bad cholesterol which will exacerbate your symptoms of anxiety. However, this does not mean that your body does not need fats, nor are all fats unhealthy.  Fats are important as they are used by the body as a source of energy.

Including too little 'healthy' fat in your diet can lead to several symptoms of anxiety such as anger, hostility, and mood swings. Fish contains healthy fats known as omega-3 fatty acids, and avocado contains fat which increases the body’s beneficial HDL (High-Density Lipoprotein) cholesterol.

Eat more of these food types and less of the types which add to your LDL (Low-Density Lipoprotein) cholesterol loading.

Making positive changes in your diet can make a huge difference in the way you cope with your anxiety symptoms. Enhanced mood and improved sense of well-being are just few of the many benefits of healthy eating.

Sometimes though, it’s just more convenient to take a supplement. Discover the key supplements you need to take in our guide: '25 Great Ways to Stop Anxiety', which is included in our Expert-Help Pack: How to Crush Anxiety... Completely! Professional guidance to get you back to yourself again.