Do you find yourself restless lately? Can’t get enough sleep? Do you always seem tired all the time? Can’t seem to focus on the present, and you always worry about the future?
If these seem like a normal thing for you, you may be suffering from anxiety, which is the most significant cause of sleep deprivation. When you’re sleep-deprived, it’ll be hard for you to achieve optimal performance and maintain your mental and physical health.
The more you’re anxious, the easier it will be for you to fall asleep. To finally get the sleep you need and deserve, the next best thing you can do is carry out a few lifestyle changes that can help you manage your anxiety.
One of the best steps to take is to maintain a healthy and balanced diet. The good news is there are plenty of foods that can help reduce your anxiety. If you want to put an end to your mental struggle, finally, continue reading!
8 Foods That Can Ease Your Anxiety
We are what we eat. If that’s the case, we should eat something that can make us happy to be happy and less anxious. To help you out, here are some of the foods that have been proven to be effective in reducing anxiety:
If you don’t love fish, here’s one reason why you should! Salmon is considered to reduce anxiety because it contains vitamin D, omega-3 fatty acids, and eicosapentaenoic acid. All of these nutrients promote good brain health in various ways.
Vitamin D can boost the levels of calming neurotransmitters, which can keep you relax and less anxious. EPA and DPA also regulate the serotonin and dopamine neurotransmitters, which also induce calm and relaxation.
Not only that, but the fatty acids found in salmon can also minimize inflammation, which causes brain cell dysfunction that often results in the development of various mental issues.
In one study, people who consumed salmon thrice-weekly are less anxious than those who didn’t. With this in mind, incorporating a few servings of salmon in your weekly menu may be beneficial for you and your mental health.
- Brazil Nuts
If munchies are your thing, you’ll be happy to know that eating nuts can be therapeutic. This is because Brazilian nuts contain good amounts of selenium, a trace mineral that can reduce inflammation, which has been associated with anxiety.
In addition to helping improve your mood, brazil nuts are also good for your health since it contains vast amounts of antioxidants that can fight off free radicals. Not only does this substance prevent signs of aging, but it also lowers your risk of developing cancer.
However, please take note that too much consumption of Brazil nuts is not recommended because high levels of selenium in the body may cause a few side effects. With that in mind, limit your consumption to only 3 to 4 Brazil nuts daily.
There are a lot of reasons why people love eggs. It’s versatile. It’s easy to cook. Most of all, it can help with anxiety.
Eggs also contain high levels of vitamin D. Additionally, these are rich in protein and can give you all essential amino acids, including tryptophan. This amino acid is vital in the production of serotonin in the body.
- Dark Chocolate
Yes, there’s a scientific explanation of why we eat chocolate when we get sad, and you’re about to find that out.
While there’s still not enough evidence to pinpoint how chocolates can help our mood, one study suggests that flavonoids may minimize brain cell death and brain inflammation. This substance is abundant in dark chocolates.
It also has magnesium, a mineral that has been linked to reduced severity of depression symptoms.
This fruit is not only delicious—it’s nutritious as well! The main reason why it’s included in this list is because of its vitamin B content. All types of vitamin B has a significant impact on our nervous system.
Vitamin B6, in particular, aids the body in producing serotonin, our happy hormone. High levels of this hormone can improve our mood. As if that’s not enough, it’s also rich in fats, which also positively affects our mental and emotional health.
Do you feel sleepy after feasting on turkey every Thanksgiving? Well, we have tryptophan to blame for that. In addition to making you feel sleepy, tryptophan is an amino acid that’s also associated with serotonin production.
Because of this, you should include turkey in your regular menu and not just during Thanksgiving. The good news is it’s a healthier alternative to our favorite fried chicken!
We know yogurt to be good for digestion, but what we’re not aware of is it’s also good for our mental health! A study has established a relationship between probiotic foods and social anxiety.
If you want to consume more yogurt, the best type would be the Greek yogurt as it contains high amounts of live and active probiotic cultures.
Besides yogurt, other probiotic-rich foods you should try are kombucha, miso, pickles, and sauerkraut.
Do you know why most people drink chamomile tea before going to bed? That’s because chamomile has calming effects and can help put you to sleep. Moreover, studies showed that chamomile could lower the severity of anxiety and depression symptoms.
With this in mind, you may want to get a cup of chamomile tea at night, so you can manage your anxious thoughts and get a good night’s sleep!
The Bottom Line
The best thing you can do is to seek professional help, especially if your anxiety is already crippling you. You may be given medications to help manage your condition. Adding these foods into your diet can also aid in reducing the severity of your symptoms.
While managing your anxiety, it’s also crucial that you find ways to improve your sleep. You can minimize sleep disruptions by choosing your mattress well, using the right pillow, and soundproofing your room.