10 foods to relieve anxiety

[New Sancai Compilation and First Release] Everyone feels anxious from time to time. Although this feeling is not present all the time, there are times when anxiety persists and interferes with daily life. Anxiety disorders are one of the most common mental illnesses in the United States, affecting 40 million adults over the age of 18, according to the National Alliance on Mental Illness. Anxiety disorders include social, phobic, and generalized anxiety. All anxiety disorders result in persistent, excessive fear or worry in non-threatening situations that continues to interfere with daily life. While medications are often the first choice for treating anxiety, diet can help reduce stress and anxiety, experts say.

Healthline reports that there are a variety of natural strategies you can try to relieve anxiety. Exercise and breathing techniques, as well as choosing naturally calming foods and drinks, often help. However, if you continue to experience stress and anxiety issues, it is recommended to speak with a healthcare provider, or a mental health professional who can provide you with guidance and treatment options.

Foods and drinks that have been shown to relieve anxiety:

• salmon. This fatty fish is rich in omega-3 fatty acids and vitamin D, which help regulate the calming neurotransmitters dopamine and serotonin. Experts say the fatty acids (EPA and DHA) contained in salmon have been linked to lower rates of anxiety. They work by reducing inflammation and preventing brain cell dysfunction common in people with anxiety disorders. Vitamin D has also been shown to be effective in reducing symptoms of anxiety and depression.
• dark chocolate. This favorite snack contains flavanols such as epicatechin and catechin.

Health Information Network says these plant compounds contain antioxidants that may benefit brain function and have neuroprotective effects. Flavanols are said to increase blood flow to the brain and improve cell signaling pathways. A study of 13,626 participants found that those who ate dark chocolate had significantly lower symptoms of depression than those who ate less dark chocolate. Since dark chocolate is high in calories, it is best consumed in moderation. The recommended serving limit is 1.0 to 1.5 ounces per serving.

• yogurt. Several studies show that the probiotics found in certain types of yogurt can help improve your health, including your mental health. In one study, people with anxiety were better able to cope with stress after eating probiotic-rich yogurt. "Health Information Network" said that yogurt also contains calcium, which can help people reduce anxiety and increase their resilience in the face of stress.
• Chamomile. Health Information Network reports that this herb, which can be steeped in a calming tea, has antioxidant and anti-inflammatory properties that may help reduce the tension associated with anxiety. Several studies have found that people who regularly drink chamomile extract tea experience significant reductions in anxiety symptoms.
• turmeric. According to WebMD, a major source of turmeric's health benefits is curcumin, a chemical found in the rhizome of turmeric. According to research on curcumin, it has considerable benefits for serotonin and dopamine (brain chemicals that control mood and behavior). Curcumin may also alter areas of the brain that respond to stress and prevent brain cell damage. Adding turmeric to rice, stir-fries, and soups is a great way to harness this powerful herb to help reduce anxiety.
• green tea. This popular drink contains L-theanine, an amino acid thought to have a positive impact on brain health. Green tea also contains epigallocatechin (EGCG), an antioxidant that promotes brain health. Research shows that the combination of L-theanine and ECGG works synergistically to promote calmness and reduce anxiety.
• avocado. According to the Health Information Network, regular consumption of avocados may help relieve anxiety because they contain vitamin B. Foods rich in this vitamin have been linked to reduced anxiety.
• blueberry. This superfood is packed with nutrients and antioxidants that help prevent or delay cell damage. Researchers have found a link between antioxidants and anxiety, with studies showing that increasing dietary antioxidants can reduce anxiety levels.
• Green leafy vegetables. A study of college students found that people who ate more fruits and vegetables were calmer, happier and more energetic. The study included cucumbers and other leafy green vegetables.
• egg. Egg yolk is rich in vitamin D, which affects the function of the central nervous system. Most studies show that increasing vitamin D levels can reduce C and mood symptoms.

(Compiled by: Zhang Shanyuan)

(Editor: Jiang Qiming)

(Source of the article: First published by Xinsancai)