We all have our share of stress and anxiety. This is true especially these days where everything around us is filled with pressure and tension. However, if these feelings of stress and anxiety become so persistent that it already gets in the way of one’s productivity then something must be done. One should find ways to reduce if not eliminate it. One of the best ways to alleviate symptoms of stress and anxiety is to stick to a healthy daily diet. The following are some of the foods that help prevent and alleviate stress and anxiety in an individual:
Several evidence continue to emerge that eating salmon and other foods that are rich in omega-3 fatty acids help alleviate and prevent anxiety. Herring, anchovies, tuna and mackerel are also rich in omega-3 fatty acids. Studies also reveal that those who make it a habit to eat foods that are rich in omega-3 have reduced their levels of anxiety faster than those who only relied on anti-depressant drugs.
Turkey is rich in amino acid tryptophan which also helps reduce anxiety. This is because tryptophan is an amino acid which acts as a precursor to serotonin. According to Manuel Villacorta, a nutritionist from San Francisco, serotonin helps the person feel calm which makes him less vulnerable to stress and anxiety. Other sources of tryptophan include soy, peanut butter, bananas, chicken and oats.
Greek yogurt contains protein that improves the production of brain chemicals such as dopamine and nonrepinephrine. An individual who has higher levels of these brain chemicals have been proven to be more alert both physically and mentally. Thus, he is less likely to suffer from stress and anxiety. Fish, lentils, eggs, and beans are also rich sources of protein. These are the kinds of foods that improve one’s mood especially if they are combined with complex carbohydrates.
Studies reveal that those who are deficient in B vitamins are at risk of suffering from depression. On the contrary, eating foods that are rich in B vitamins will help stave off any symptoms of anxiety. Therefore, if you find yourself being exposed to stress and anxiety on a daily basis better make sure that your daily nutrition includes vitamin B rich foods. Examples of foods that are rich in B vitamins include eggs, pork, legumes, citrus fruits and green leafy vegetables.
If one truly wants to be free from the debilitating effects of stress and anxiety he must incorporate the abovementioned foods in his daily diet. Furthermore, it is also equally important to know which foods to avoid so that he will be able to achieve optimal health. Hence, he becomes stronger against stress, anxiety and depression. The following is a list of foods that one should avoid:
Sweet foods do help improve one’s mood. In fact, these are the kinds of foods that are usually given to individuals as a gift to lighten up one’s gloomy day. However, the effects of these sweet treats are merely temporary. The sugar content of these sweet foods can be absorbed immediately into the person’s bloodstream. This is why the person will immediately experience a sudden burst of energy after eating sweet foods. But, once this effect wears off the body will then work harder in order to get rid of this excess sugar by increasing the production of insulin. As a result, the individual will easily feel tired after experiencing that burst of energy.
Excessive intake of coffee can inhibit the production of serotonin from the brain. In turn, the person becomes irritable and anxious. Some people love to drink coffee and other caffeinated drinks in order to keep themselves awake for several hours. Unfortunately, it also leads them to have difficulty in sleeping. Remember that having enough sleep is crucial so that one will not be easily shaken by stress and anxiety.
It is also a must that one should avoid processed foods, nicotine and alcohol. This way, he will be able to increase his levels of productivity because he ceases to become vulnerable to stress and anxiety.
About the Author:
Ryan Rivera used to suffer from anxiety attacks for seven years. He now advocates healthy living as the best weapon against anxiety and depression. You can read more of his articles at Calm Clinic.