Managing High Anxiety With These 6 Foods

Physical health is often at the forefront of our minds when we don't feel well. In this case, we typically make a doctor's appointment to see what may be wrong with our bodies.

But what happens when it's our minds that don't feel good? Fortunately, mental health has become more prevalent in today's world and is a recognized condition in homes and in the workplace. However, many people, especially men, are afraid to get help.

It can be difficult to discern between what is stress, anxiety, or depression, and either may be overlooked to avoid feeling "dramatic" or "weak".

Anxiety alone is one of the most common mental health conditions, with 7.3% of the world affected by it. This condition can come in many forms such as social anxiety, situational anxiety, panic attacks, PTSD, and more.

While some people who suffer from high anxiety go to therapy, take medication, or both, there are other ways you can help manage this feeling. Similairly to maintaining your physical health, your diet can make a huge impact on how your body and mind is feeling.

So, if you're looking for a natural way to help manage your high anxiety on a daily basis, try incorporating these foods into your diet.

It's important to note that these foods that help with anxiety management can be beneficial, but you should consult with your doctor if your symptoms are severe.

What is Anxiety?

Chances are you've had anxiety before, whether you feel it everyday or every now and then, you know the feeling. According to the National Library of Medicine, the anxious meaning is "a feeling of fear, dread, and uneasiness."

You may experience sweating, a tense or restless feeling, and rapid heartbeat. These feelings can be normal when you're stressed at work, when you're making a tough decision, when you don't feel safe, etc.

For some, high anxiety is manageable through things like breathing techniques, but for others, medication or frequent doctor visits may be necessary.

While anxiety encompasses the feeling of fear or uneasieness, there are different types of anxiety disorders people may suffer from.

Generalized Anxiety Disorder (GAD)

One of the most widespread forms of anxiety is Generalized Anxiety Disorder (GAD). According to the Mayo Clinic, symptoms may include overthinking, perceiving harmless situations as threatening, indecisiveness, feeling restless, and difficulty concentrating.

In addition you may also experience physical affects such as, muscle aches, trouble sleeping, trembling, sweating, nausea, diarrhea, or irritability.

Many people with GAD worry about everyday problems such as work, money, health, and family. This can be a long-term condition that can be helped with medication or relaxation techniques.

Panic Disorder

If you've ever had a panic attack, you know it can be scary and can even feel like you're having a heart attack. According to the Mayo Clinic, panic attacks are "a sudden episode of intense fear that triggers severe physical reactions when there is no real danger or apparent cause."

They can come on without warning, and you may experience symptoms such as, rapid heartbeat, sweating, trembling, shortness of breath, nausea or cramping, chest pain, headaches, dizziness, numbness, chills, or hot flashes.

While panic attacks are typically not dangerous, they can feel that way. It's important to consult your doctor if you cannot manage them on your own.

Phobias

Whether it's spiders, heights, or the dark, we all are scared of something. These are called phobias, and they're a form of anxiety. According to the Mayo Clinic, phobias are "a strong, lasting fear of a certain object or situation that's much greater than the actual risk."

While having phobias is normal, they can affect your life at work, in school, or at home if your fear is physically around you or on your mind. Many people learn to live with their phobias, but others many need to seek therapy to help.

Foods that Help With Anxiety

If you went to doctor for not feeling well, they would likely ask you what your diet was like. This is because what you eat can have a huge impact on your energy levels, sleep, and risk of heart disease, stroke, and diabetes.

Similiarly, what you eat can also impact your mental health. Serotonin is a key player in regulating sleep, appetite, mood, and pain, and turns out, 95% of it's produced in your gut. Your digestive system isn't just about breaking down food. Lining your intestines are millions of nerve cells called neurons that act like a second brain.

These gut neurons and their production of serotonin are heavily influenced by the trillions of "good" bacteria in your gut microbiome.

These bacteria are more than just digestion helpers; they also help form a protective barrier against toxins and harmful bacteria, keep inflammation in check, optimize your body's ability to absorb nutrients from food, and activate neural pathways directly linking your gut to your brain, influencing your mood and well-being.

So, what are the best foods that help with anxiety?

1. Yogurt

If you love having some yogurt in the morning, you might be happy to know that it can help improve your mental health. Yogurt contains probiotics, which may support the gut-brain axis, or the complex system that connects the central nervous system to the gastrointenstinal tract.

Studies suggest that foods containing probiotics may help improve brain function through reduced inflammation and an increased production of serotonin.

2. Salmon

Salmon isn't just a great source of protein; it's also filled with nutrients like vitamin D, omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which all can help improve brain health by regulating dopamine and serotonin.

EPA and DHA have also been shown to reduce inflammation and prevent brain cell dysfunction, which are both common in those suffering from anxiety.

Along with these fatty acids, vitamin D has also been positively associated with reducing symptoms of anxiety and depression.

3. Dark Chocolate

Treating yourself with something sweet might be just what your mind needs to help your anxiety. Flavonols, such as epicatechin and catechin, are found in dark chocolate and have been found to increase blood flow to the brain and improve cell-signaling pathways.

While some think that just the taste of dark chocolate is enough to improve your mood, there is evidence that foods containing cocoa can help improve your mood.

4. Almonds

Different forms of nuts can be a healthy and filling snack for anyone working to be healthier, and they also contain nutrients such as vitamin E and healthy fats thought to support brain function.

Studies found that men who ate the highest amount of nuts were 66% less likely to have anxiety than the men who ate the lowest amount. While this study did not include females, it still offers positive insight to the mental benefits of almonds.

5. Eggs

If your go-to breakfast in the morning includes eggs, then you could be doing your mind a favor. Eggs contain a neurotransmitter called tryptophan, and studies suggest that if we don't get enough of it, we can experience high anxiety levels.

Just like in salmon, eggs also contain vitamin D, which can help reduce anxiety and depression.

6. Blueberries

You may have heard of all the benefits that fruits can offer your body, but did you know blueberries may help relieve your anxiety?

Blueberries are high in vitamin C and antioxidants, which have been shown to improve brain health and lower your risk of anxiety.

Your Diet For High Anxiety

You've likely heard the phrase, "you are what you eat", and that's truer than ever. Not only can a healthy diet help you live a fulfilled life physically, but it can also improve your mental health.

High anxiety can be debilitating, but there are steps you can take to combat it. Making simple lifestyle changes, such as having blueberries and yogurt for breakfast or eating a handful of almonds for a snack can make all the difference.