Ingredifind - Food To Help Calm Your Anxious Mind by Monica Price

Anxiety is a complicated mental health disorder that requires a multitude of approaches to manage it effectively. Along with medication and therapy, the foods you eat may help support your mental health, reduce symptoms of anxiety, and promote better brain health.

Overcoming anxiety without medications involves making lifestyle changes, and that includes changing your diet. There are foods that will help cure anxiety and foods that will contribute to anxiety, and by choosing the right foods, you can drastically cut down on the amount of anxiety you experience and help to improve your mood. Here are some of my top foods to eat, and what to avoid.

Whole grain foods

Whole grain pasta, rice and bread have several powerful benefits for those with anxiety. Anything whole grain is rich in magnesium — and magnesium deficiency may lead to anxiety. It also contains tryptophan, which becomes serotonin — a calming neurotransmitter. Whole grains create healthy energy while reducing hunger — both important for anxiety.

Seaweed

Seaweed has many of the same benefits as whole grains. Not only is it rich in nutrients — it also has a high magnesium content, and kelp and other seaweed have a high tryptophan content. Seaweed is a good alternative to whole grains for those that are gluten sensitive.

Fish

Fish such as salmon, mackerel, sardines, trout and herring are high in Omega 3s. They are incredibly important and are a type of fatty acids that have a strong relationship to cognitive function and mental health. Many studies have shown that by adding fatty fish to your diet can help to improve your anxiety and also depression.

Dark chocolate

Swap your milk chocolate for dark! Research has found that dark chocolate or cocoa may improve your mood as it is a rich source of polyphenols, especially flavonoids. Chocolate is another source of tryptophan, which the body uses to turn into mood-enhancing neurotransmitters such as serotonin in the brain. Dark chocolate is also a good source of magnesium. It’s important to look at the chocolate that contains 70% cacao or more, and only a small amount is needed.

Brazil nuts

Brazil nuts are high in selenium, which is an antioxidant that is important for the cells in our body, and this may improve your mood by reducing inflammation, which is often at heightened levels when someone has a mood disorder such as anxiety. Other nuts and vegetables, such as mushrooms and soybeans, are excellent sources of selenium as well — and you only need to eat three or four brazil nuts a day to have all that your body needs.

Chamomile

Chamomile is a daisy-like plant most commonly used to make tea with and has long been associated with its calming and relaxing effects. There is also evidence to suggest chamomile may be effective for reducing depression and it is rich in polyphenols — many of which have anti-inflammatory and antioxidant properties.

Foods to avoid

Making sure you are not eating foods that contribute to anxiety can play an important part. Examples of these types of foods could include fried foods, high glycaemic carbohydrates, refined sugars, and alcohol. A good idea is to write down any food that react or trigger an anxiety attack. If you have a panic attack for example, you may want to avoid coffee, because coffee can increase your heart rate and could be a trigger for an attack. But if you have more general anxiety then coffee may actually be beneficial. Many find that caffeine, in small quantities, can actually help reduce stress and improve mood.

Never underestimate the power of food..

Monica Price is a broadcaster, writer and the go-to Health and Wellbeing Expert, working with Sky News, GB News, BBC, TalkTV, Times Radio and more.

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Was January the month that you set New Year’s resolutions by starting a new diet or thinking about change? The first few months of the year are often a time when you look at your health and wellbeing and set out to make changes.

But 90 days in have you stuck to your goals? Rather than setting yourself something that may be difficult for you to achieve, try looking at more realistic goals to help you feel better about yourself.

Try the SMART approach — Small, Manageable, Achievable, Realistic and Timely.

Diet

· Instead of starting a new “fad” diet — simply make your diet healthier by adding more fruit, vegetables, fish, lean meats and plant based foods to your weekly menu

· Cut down on your sugary food and drink. Too much sugar in your diet can not only lead to weight gain, but also affects the way your pancreas produces insulin, increasing your risk of Type 2 Diabetes

· Use your freezer as your friend and cook more than you usually do. You can then portion these into containers, and you are ready to have a healthy meal in minutes when you don’t really want to cook

· Try making delicious and tasty vegetable soups. You can add any left over vegetables, beans, lentils, spinach, watercress, onion and garlic for a dish packed with essential nutrients

· Instead of eating your fruit cold — why not slice and warm it up. Good choices are apples, fresh/frozen berries, pineapple or orange. These can easily be frozen so you have them to hand

· Try swapping one of your snacks high in far, sugar and salt to a healthier option. By simply swapping 1 or 2 sugary snacks can really make a difference to a healthier you

· Keep your body hydrated and drink more water. Your body is mostly made up of water — nearly two thirds — so it’s important to aim for 6 to 8 glasses a day. Try having a glass of water, instead of a fizzy drink or coffee for example. Add fresh fruit to your water to change the flavour. Hydration is needed for your heart and circulation, digestion, for temperature control and for our brain to work well

Exercise

· Go outdoors as much as you can during daylight hours and embrace nature. A short walk or cycle ride is not only good for your body, but exercise helps to release endorphins and contributes towards a better mood and wellbeing

· If you are unable to go outdoors then make sure you have plenty of indoor plants. They not only look nice, but research has found that a friendly bacteria in plant soil (Mycobaterium Vaccae) triggers the release of serotonin, that can help alleviate symptoms of low mood and depression

· Variety is important, so take up a new hobby that you really enjoy — you are more likely to stick to it if it’s something that makes you happy

Remember you have a whole new year to make changes, so treat your New Year as a marathon — rather than a sprint.

Monica Price