By Feeling stressed or anxious? Think of (or feel) the taste of your soul food, which will boost you and calm your nerves. Yes, food does have the power to change your mood. Give you that boost of dopamine, which will kick anxiety out of your thought process. But how about having foods that reduce anxiety fast?
Plus, they are also insanely delicious if you make them right?
Today, do we live in a fast world where we are always looking for immediate comfort? Why doesn’t the answer lie on the table?
This excerpt should be your “one-size-fits-all” source, providing you with a sumptuous plate full of the best food for anxiety.
Afterall, we all want to understand how to proceed with self-care for anxiety.
Craving tranquility while sailing through the worries of anxiety? Well, here we can tackle the two at the same time. Plus, battle anxiety one spoon at a time!
The Power of Nutrition for Mental Health
The expression “you are what you eat” is not just a simple proverb.
It also reflects the reality that simple foods can be of great help in mental health. We fuel our brains with the nutrients we are consuming. So, a deficiency of some vitamins and minerals can cause a chemical imbalance, which might worsen anxiety symptoms.
Nutrition-based psychiatry, which is on the rise, highlights the effect diet plays on mental well-being. To illustrate, high serotonin levels of complex carbohydrates have proven to add to the sense of tranquility.
Similarly, fruits and vegetables, as antioxidants, help to protect the brain from oxidative stress. Which is one of the reasons for anxiety disorders.
Recognizing the tremendous power of nutrition in improving mental health and calming anxiety is important. Not only by means of fast-acting anxiety-reducing foods but also of good quality food products in general.
Science Behind Food That Reduces Anxiety Fast
According to scientific research, food and anxiety are somehow related. There is much evidence that some foods have an amazingly calming effect on our nervous system. (Source)
For instance, omega-3 fatty acids, prevalent in fish such as salmon, play an important role in improving the brain system. Plus, we also associate it with a low prevalence of anxiety.
Studies indicate that the probiotics found in your yogurt can promote good gut health. Plus, there is a correlation between gut and brain health, thanks to the gut-brain axis.
This brings us to the fact that it is not only a myth. There are several foods that we can eat that are rich in magnesium, which helps regulate cortisol.
Through references from scientific facts, one could plan to include foods that could accelerate the process of defeating anxiety. Thus, possibly finding a quick and natural relief of anxiety symptoms.
Understanding Anxiety: The Basics
If you want to conquer something, you must first understand the basics of anxiety.
Knowing Your Enemy: What Is Anxiety?!
Before we understand foods that reduce anxiety fast, let’s tackle the demon first!
Yes, the demon called anxiety. The one which plagues our mind, our thought process, and sometimes makes us overthink to oblivion.
Anxiety is our body’s response to stressful conditions and is also a safety mechanism that helps us identify future risks.
Nevertheless, the problem is a lack of control over your emotions. Or, even more annoying, they can have adverse effects on a person’s life and be a sign of an anxiety disorder.
This condition is a chronic anxiety disorder, which is irregular, frequent, and unceasing, worrying about ordinary and everyday situations. Physical symptoms of such feelings are also common, such as a racing pulse, rapid breath, sweating, and a feeling of fatigue.
It is one of the most common mental health disorders. One can trace it to a mix of genetics, brain chemistry, environmental stresses, and, in some cases, diet, among others. The key aspect to controlling anxiety is to understand it.
We should remember that anxiety is not just a mere ‘mind thing’ but a complex medical issue. Our diet and other factors have a direct effect on it.
Food and Anxiety Relationship
The influence of dietary composition on anxiety state is more substantial than it seems. Some foods may cause anxiety attacks, while others may be adequate tranquilizers.
In general, caffeine and sugar can both cause stimulatory effects like mood and energy levels increase. This may further push the mood and energy level to a state of crash. Find out more about whether caffeine causes anxiety?
On the other hand, magnesium, vitamin D, and omega-3 fatty acid-rich foods are also beneficial as they promote brain health and reduce anxiety.
They are the nutrients that regulate brain activity and neurotransmitter function. Hence, it is necessary to increase the resistance to stress and maintain a state of well-being.
You can start introducing anxiety-relieving food consciously into your diet. This is through understanding how different foods affect our bodies. This way, we may – as an effective measure – turn to food for anxiety relief.
Identifying Anxiety Triggers
The triggers of anxiety are different for different people. It can even include external stressors like pressure on their jobs or their personal issues, or the triggers could be certain foods or substances.
Understanding and recognizing these triggers is important for the treatment of anxiety. Dietary triggers such as caffeine can make sensitive people jittery and even heighten anxiety.
This can even trigger them to consume alcohol, which leads to changes in mood and anxiety levels of some individuals.
Processed food, which contains high amounts of sugar and unhealthy fats, can be responsible for mood swings and affected by anxiety.
Keeping a food journal can be an important tool in indicating which foods are only aggravating the anxiety symptoms. Monitoring food patterns in relation to emotional distress is helpful in revealing potential associations with certain foods.
Foods that Reduce Anxiety Fast
Therefore, without any further ado, let’s get into the food items that can reduce your anxiety fast and effectively.
Avocados: Nature’s Creamy Cure
Avocados are a superfood!
It is not surprising that they are, and they are right for the purpose of fighting anxiety. Packed with healthy fats, which is good for the brain.
They serve this function because they contribute to the formation and maintenance of cell membranes. Particularly the cells that make up the brain.
Additionally, avocados contain a lot of B vitamins.
There is a link with the increased anxiety of some people with Vitamin B deficiencies.
Besides, they also have potassium, which aids in regulating blood pressure to avoid heightened anxiety symptoms since there is a scientific relationship between high blood pressure and anxiety.
With their rich, creamy texture and versatile, functional qualities, avocados are a simple and convenient ingredient. You can add them to any kind of meal at any time of day, from smoothies to salads, the secret of their anxiety-reducing qualities.
Avocados are very delicious and promise to ease anxiety and provide a nutritious meal.
Berries: Antioxidant-Rich Calm
Berries like strawberries, blueberries, and raspberries are rich in antioxidants that can help battle oxidative stresses caused by stress in the body. These antioxidants also reduce inflammation, which is what we call anxiety in the body.
Berries contain flavonoids, which are, in essence, known for their neuroprotection and the ability to improve mood.
The berries’ natural sugars represent a healthier choice to process sweets that can cause uncontrolled blood sugar increase and mood compulsions. Berries are a delicious as well as an effective way of ensuring that you consume foods that reduce anxiety fast by simply incorporating just one serving.
This high incomparability into food types ranging from cereals to desserts makes berries a favorable and flexible eating option for people who would like to consume certain foods to combat anxiety.
Turmeric: Your Golden Relaxant
Turmeric, the spice in the bright yellow color that most frequently appears in curries, contains curcumin, which is a substance with great anti-inflammatory and antioxidant properties.
Curcumin increases BDNF (Brain-Derived Neurotrophic Factor). This is the protein responsible for maintaining the brain’s health and may help resolve anxiety and depression symptoms. Additionally, curcumin can improve the brain neurotransmitter balance level and the actions of the neurosis response system.
Eating turmeric is one of the easiest things to do – just blend it with your smoothies, soups, or rice!
This spice not only adds a warm and earthy feeling to your meals but also joins the group of items that quickly lower anxiety. While looking into anxiety-reducing food, turmeric proves its promise to create comfort for the spirit.
Dark Chocolate: The Delicious Dessert
When talking about foods that reduce anxiety fast, we can not mention dark chocolate!Â
Chocolate is being acknowledged no longer only as a treat for your taste but also as a valued partner from anxiety. It possesses flavonoids that filter into the brain. These then enhance brain function by increasing the flow of blood to the brain and improving the brain’s endurance to cope with stressful situations.
Dark chocolate not only increases the number of endorphins in the brain but also causes the release of natural chemicals that send positive signals to the body. Additionally, it is a greeting source of magnesium, which relaxes tension and anxiety.
Dark chocolate with a high cocoa content is what to look for to enjoy when you are feeling anxious!
The taste and benefits are unmatched. Plus, it has more antioxidants and less sugar in comparison to conventional milk chocolate.
Moderation, however, is necessary, given that overindulging can cancel out the beneficial effects. The wise and healthy consumption of dark chocolate as part of our daily diet could be a great way to enhance the list of foods that can take the anxiety away fast. This way, we can entice our palates with a yummy, healthy way of making the brain less anxious.
Green Tea: Drink Yourself to Tranquility
Green tea is traditionally known for its calming effects, which has made it a cup floor for individuals who want to use natural means to relieve anxiety. The core component in green tea is L-theanine, an amino acid that leads to relaxation while being awake.
The body’s stress responses are reduced to L-theanine found and, when paired with low caffeine in green tea, can improve concentration and clarity of mind.
The synergy of theanine and caffeine can bring a balanced boost of energy with no jitters, which is typically observed in high-caffeine beverages.
Though tea has a small amount of caffeine, it has plenty of catechin and antioxidants, which can protect the brain from peroxidation and even lower the risk of brain decline.
Green tea can be the perfect addition to your daily life that will allow you to get healthy food for anxiety treatment and be calm throughout the day.
Yogurt: The Healthy Gut for a Better Life
Yogurt, especially those that can be called a source of live probiotics, are no less valuable in terms of gut health and, by inference, anxiety management.
The gut, commonly called the “second brain” due to the gut-brain axis that connects the enteric nervous system with the central nervous system, is often called such.
Yogurt with probiotics glamorizes a healthy composition of microbial gut balance, which is essential for creating neurotransmitters like serotonin. Serotonin is the natural mood stabilizer in our body.
Research implies that a healthy gut microbiome may play a role in keeping our mental health in good shape and reducing anxiety symptoms. Incorporate yogurt into your diet as it may help both the digestive system and your mental health, resulting in a list of fast-acting foods that bring relief from anxiety.
With its fluffy texture and flexibility, you can savor the item in many ways. From breakfast parfaits to savory dips, the list can go on.
Asparagus: The Superfood Stress-Reliever
Asparagus is a vegetable that is packed with nutritional value and has a high place on the list of foods that can combat anxiety fast. Folate, one of the most vital vitamins responsible for stabilizing emotions, is also found here in adequate amounts.
A decrease in the amount of folate may induce depression or anxiety. Asparagus, of course, does have a lot of potassium, and this is a good mineral known to reduce stress related to high blood pressure.
High blood pressure is a common symptom or even a result of excessive anxiety!
Besides, this superfood also has a high fiber content that helps digestion and regulates other body functions that may influence anxiety levels. Asparagus is a multipurpose plant as it can be steamed, roasted, or grilled.
Therefore, you can always accommodate it in your diet. Putting asparagus in meals effectively increases one’s health and aids in maintaining a diet with low anxiety levels.
Almonds: Peaceful Aspects of Eating Nuts
Almonds are more than just filling food; they are superfoods. They contain useful components, among which is the ability of the nuts to ease anxiety, thus reducing it. These nuts have magnesium, which is a mineral that has been shown to be a good remedy for anxiety disorders.
Magnesium himself has a significant value for many body functions, and he is involved in, among others, nerve conduction and the regulation of the stress-reacting system/system.
Almond provides a good amount of vitamin E, which is an antioxidant and helps reduce the stress in the brain, oxidative stress, and inflammation that can lead to anxiety.
Fiber-rich almonds additionally help to manage blood sugar diverges, which prevents spikes and dips that can cause health issues. Especially the one with mood issues!
Dietary Habits and Mental Health: Better Diet Can Change Behaviors Towards Better Mental Health.
Now that your foods reduce anxiety fast, the final step is to incorporate them in your daily diet. To improve mental health via diet, it is necessary to make minor changes and adjustments to eating habits over time.
- Start by including the fast-time-view anxiety-reducing foods into your regular diet. This could translate to choosing rather a healthy snack like almonds or berries instead of chips or pastries.
- Adding some fatty fish to your menu can help you do the trick, too. Traveling towards a balanced diet that contains all the essential nutrients can help keep mood & energy in a stable condition throughout the day.
- Mindful eating habits, like listening to your hunger cues, can also improve your relationships with food. Keep in mind that the transformation of eating habits is a process to be taken step by step.
At the end of the day, being regular is the trick. Consistently eating food that lowers anxiety can be your best chance to achieve long-term mental health benefits.
Hopefully we were able to make you understand about foods that reduce anxiety fast. Your diet is a big deal when it comes to reducing anxiety.
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