A lot of people struggle with anxiety; it has been estimated to be about 1 in five people who struggle with an anxiety disorder. Like depression, anxiety is often caused by physical health issues, those which are related to a large amount of Epstein-Barr Virus (EBV) that are saturating and inflaming the vagus nerve, along with increased levels of toxins such as toxic heavy metals, plastics, synthetic toxic chemicals amongst many others, many of which are also highly neurotoxic. These toxins are everywhere in our environment nowadays. It is estimated that we have on average 1000x more toxins in our bodies than we did 80 years ago.
If you suffer from anxiety, it is important that you try avoid triggers that can create a sensitive, weakened, and anxiety-prone nervous system. Neurotoxins are a major trigger. Viruses such as shingles, Epstein-Barr, and others release neurotoxins which can cause a number of different sensitivities and symptoms connected to the nervous system. One’s nervous system can become hypersensitive if any underlying viral issues are not addressed.
MSG is also a major trigger, one that’s found in many packaged food items these days, even ones that look healthy. This harmful substance is hidden behind terms like “citric acid” and “natural flavours”. Some protein shakes and natural herbal teas contain it. MSG is very dangerous. It creates lesions and puts a strain on your nervous system, making any existing neurological problems worse.
As you start to heal from anxiety, you realise glucose and mineral salts power the central and peripheral nervous system. Your brain and nervous system is fueled by naturally salty vegetables and the glucose fruits contain.
10 foods to relieve anxiety
This super food tops our list because it has so many nutritional benefits to offer, among which being an anxiety buster. Blueberries are rich in vitamin C and antioxidants, which can help regulate and prevent spikes in cortisol levels. This stress hormone causes anxiety to kick in when it’s elevated.
It’s tempting to reach for a bar of chocolate when hunger strikes or we feel down for some reason, but it just makes your depressive and anxiety symptoms worse. According to experts, it’s a great idea to replace your favourite sweet treats with blueberries because the latter act as a positive immune booster. Added sugars compromise the balance of bacteria in your intestines and increase anxiety.
2. Brazil nuts
Brazil nuts are very rich in selenium, which is a powerful mood regulator. Selenium reduces inflammation and can improve your mood. Inflammation is frequently at heightened levels when someone has anxiety or another mood disorder.
Selenium is also an antioxidant, which protects your body from cell damage. It also protects against cancer, being a natural anti-carcinogen.
Keep in mind Brazil nuts aren’t the only good ones. Other nuts, like walnuts and almonds, are also an excellent source of selenium, vegetables like mushrooms.
However, excessive doses of selenium can cause side effects. The recommended maximum of selenium for an adult is 400 micrograms (mcg) per day. Take care not to take supplements with high doses and don’t eat more than a few Brazil nuts a day.
Another advantage of Brazil nuts is that they are high in vitamin E, which is an antioxidant. Studies have shown that low levels of vitamin E may lead to depression in some people. Antioxidants can be helpful in treating anxiety as well.
3. Pumpkin seeds
Pumpkin seeds are a great source of potassium, which helps manage blood pressure issues and regulate electrolyte balance. Potassium-rich foods can alleviate symptoms of stress and anxiety. Pumpkin seeds are also a good source of zinc, a mineral that is essential for brain and nerve development. The biggest storage depots of zinc in the body are in the brain regions involved with emotions. One study on 100 high school girls found that zinc deficiency may affect mood adversely.
4. Salmon and Mackerel
Salmon, mackerel, and other fatty fish like sardines, trout, and herring are high in omega-3, a fatty acid that is implicated in mental health and cognitive function. However, recent studies have shown that if you eat too much omega 6, another fatty acid, and not enough omega-3, your anxiety may be exacerbated.
Why are omega-3-rich foods so helpful? They contain alpha-linolenic acid (ALA), which provides two essential fatty acids: docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). EPA and DHA reduce inflammation, help regulate neurotransmitters, and promote healthy brain function.
A small study on people with drug abuse problems found that supplementation of these acids resulted in reduced levels of anxiety. However, more research is needed.
Currently, experts recommend eating at least three servings of fatty fish a week. A small study conducted on men showed eating salmon three times a week reduced feelings of anxiety.
Salmon and sardines are also beneficial in that they contain vitamin D, which researchers are increasingly linking to mood disorders like anxiety and depression. Deficit of vitamin D may exacerbate anxiety.
A study published in the Journal of Affective Disorders argues that there is enough evidence to prove vitamin D helps relieve depression. Other studies on older people and pregnant women have also highlighted how vitamin D might improve mood. Vitamin D is recommended to people who struggle with seasonal affective disorder (SAD) during fall and winter.
5. Dark chocolate
Researchers have found that the cocao in dark chocolate may help reduce anxiety, which experts have long suspected. Back in 2014, scientists found that 40g of dark chocolate helped reduce self-reported stress in a group of female students. Other studies corroborate these findings. Cocao and dark chocolate are known to improve mood.
Although it is still not clear how cocao and dark chocolate reduce anxiety, they are both a good source of polyphenols, especially flavonoids. Research has shown that flavonoids might reduce cell death and neuroinflammation in the brain as well as improve blood flow.
Dark chocolate is very rich in tryptophan, which the body uses to convert into mood-enhancing neurotransmitters. It is also a great source of magnesium. Taking magnesium as a supplement or eating a diet with enough magnesium may reduce anxiety.
This does not apply for milk chocolate, which is high in sugar, fat and milk. Both of these increase feelings of anxiety. When buying dark chocolate, aim for 70 percent cocoa content or more and one that is dairy free. Dark chocolate still has some fat and added sugars, so a small serving of 1 to 3 grams (g) is best. The ideal dark chocolate is one that is organic, raw and natural such as one that is made of cocao and coconut butter, without all the extra nasties.
6. Barley and Oats
Oats, barley, and other whole grains like rice, millet and quinoa can help relieve or completely prevent anxiety. Whole grain foods help our brain regulate levels of serotonin, which contributes to feelings of well-being. Try make sure you consume grains that are organic (so you don’t get all the pesticides, if you are going to eat grains).
The active ingredient in turmeric is called curcumin, extracted from the curcuma plant. This spice may help lower anxiety by reducing stress and inflammation that often increase in people experiencing it. In 2015, researchers found that curcumin reduced anxiety levels of obese adults. Another study found that increased consumption of curcumin led to increased DHA and reduced anxiety.
It is easy to eat turmeric because its taste is relatively mild. It goes well in curries, casserole dishes, and even healthy desserts and in smoothies.
8. Green Tea
Green tea is an excellent source of the amino acid theanine, which is receiving increasing attention due to its potential positive effects on anxiety and other mood disorders. Theanine has calming, anti-anxiety effects and may increase the production of serotonin and dopamine. In 2017, scientists found that 200 mg of theanine improved self-reported feelings of calmness and relaxation while reducing tension.
Green tea is easy to add to your everyday diet. You can drink it instead of Coke, coffee, and alcoholic beverages.
9. Chamomile Tea
Chamomile tea is used as an herbal remedy the world over because of its anti-inflammatory, antibacterial, antioxidant, and relaxant properties. It is believed these properties come from the high flavonoid content of chamomile. A recent study found that while it doesn’t prevent new episodes of anxiety, chamomile does reduce anxiety symptoms. You can drink as much of it as you want.
Asparagus has a host of health benefits. It is rich in folate, a B vitamin that the body converts to folic acid. Anxiety has been linked to lowered levels of folic acid, so asparagus might be the solution you are looking for. It also tastes great and goes with everything. In fact, studies carried out in the 1960s showed that many people who suffered from anxiety were deficient in folate. One serving of asparagus alone can provide two-thirds of an adult’s daily recommended folate value. You can serve it as a side dish instead of French Fries or buttery mashed potatoes. It’s delicious when you cook it and dip it into hummus, salsa, or a bean dip.
Healing Supplements and Teas
In addition to these anti-anxiety super foods, you’d benefit from supplements like Vitamin B complex, B-12 with adenosylcobalamin and methylcobalamin, PharmaGABA, calcium magnesium, and barley grass juice extract powder. Certain herbal teas, such as lemon balm tea, nettle leaf tea, and raspberry leaf tea are great to drink as well.
Restarting Your Central Nervous System
On a final note, you might notice symptoms beginning to disappear as your central nervous system starts to recover. Your sensitivity to mold and chemicals will be reduced. A lot of triggers face us today, and the myriad of anxiety symptoms can cause confusion, pain, and even distress if you let them go untreated for long.
What we need is faith in our bodies’ incredible power to heal themselves. Feeding your body mineral salts, glucose, supplements, and a huge dose of optimism can move you towards eliminating anxiety and improved the health and vitality of your nervous system, your body, and your brain in general.
If you have any questions or need professional help with dealing with your anxiety, contact us at our clinic today on 07 5574 3888 or email us.