Anxiety has many faces and it’s hard to explain the symptoms they are just plain uncomfortable to deal with. Could it true that certain foods worsen anxiety and others have a calming effect? If anxiety is impacting your life, it might be worth it to a glance down at your plate.
As we dig deeper into the subject of anxiety maybe we need to consider the foods we are eating says, Dr. Joel Rosen. For example, a large culprit that may contribute to anxiety is sugar. Many people cope with stress and anxiety by eating a sugary snack. Consuming large amounts of sugar can actually trigger feelings of worry and anxiety, the very things you’re trying to cope with. Why does sugar cause such a problem? So after eating too much sugar, your body releases insulin to help absorb the excess glucose in the bloodstream and stabilize blood sugar levels. That’s a good thing, right? Not necessarily says Dr. Rosen, it’s because a sugar rush makes your body work hard to get back to normal levels. This creates a roller coaster of ups and downs which can leave you feeling nervous, foggy, irritable, jittery, and drained. As you can see sugar exacerbates the symptoms.
Foods To Consider For Anxiety Management
- Eat a healthy breakfast that includes some protein. Eating some protein at breakfast can help you feel fuller longer and help keep your blood sugar steady throughout the day.
- Eat complex carbohydrates. Carbohydrates are thought to increase the amount of serotonin in your brain, which may have a calming effect. Eat foods rich in complex carbohydrates, for example, quinoa, black beans, some fermented vegetables. Avoid foods that contain simple carbohydrates, such as sugary processed foods and drinks.
- Drink plenty of water. Dehydration can affect your mood.
- Limit or avoid alcohol. The immediate effect of alcohol may be calming. But it can make you edgy. It can also interfere with sleep.
- Limit or avoid caffeine. Avoid caffeinated drinks. They can cause you to feel jittery and nervous and can interfere with sleep.
- Pay attention to foods your sensitive to. Certain foods or food additives can cause unpleasant physical reactions. For some people, it may lead to shifts in mood, including irritability or anxiety.
- Try to eat healthy, balanced meals. Eating healthy is important for overall physical and mental health. Eat lots of fresh organic fruits and vegetables. Eat fish such as salmon and sardines which are high in omega-3 fatty acids.
Changes to your diet may make some difference with anxiety and give you a sense of well-being. Dr. Rosen says lifestyle changes are the key to limiting your stress levels and reducing anxiety. These changes can be as simple as improving sleep habits, increasing social support, using stress-reduction techniques and getting regular exercise. He is a big believer in proper breathing to keep the body in a functional calm state. He reminds us to stop and breathe before we get to the full-blown anxiety attack. Be patient with yourself, as it may take some time before these changes become a way of life.
Health Studio Labs and its materials are not intended to treat, diagnose, cure or prevent any disease. All material on Health Studio Labs is provided for educational purposes only. Always seek the advice of your physician or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programs.