More than 50 percent of people experience an anxiety disorder at some point in, their lives, and the bad news is that women are more likely to have them. We are stressed, overworked, so, it’s a given that we will go through anxiety disorder – but that we can change by taking note of what’s on our plates.
There are many pieces of evidence that point towards us – the pathways in our gut may affect our mental health and our anxiety symptoms. This is true because our gut serves as a bodyguard to the rest of our immune and neurological systems. It is only natural that we need to take care of our GI tract through proper diet that will benefit us in the long run – plus, it’s another way that will help us to regulate our mood, in addition to any therapies and medications that are prescribed by our doctor.
It is recommended that we place emphasis on veggies, fruit, whole grains, nuts, seeds, and unsweetened dairy products that will benefit us in multiple ways at the biochemical level.
But note this – if you are wondering about the various CBD goodies that have been popping up everywhere, heed with caution. As of now, though the hemp products are legal, CBD is not, plus there are no legal guidelines or even doses on how much CBD should you take to get the necessary benefits for your body; and while the hemp-based foods and beverages may make the claims on the health effects of CBD on the human body, studies suggest not to follow them blindly.
The human body can only digest a small amount of CBD that it takes – it’s less than 20 percent, and though CBD from hemp oil won’t cause any harm, it’s pretty much very unpleasant to the human palate, and since it’s unpleasant to taste, it may contain other ingredients such as sugar, sodium and even saturated fat-filled oils, and which experts say that they have not yet been tested on what this combination will do to the human body if taken regularly.
So, now you should know that while there is no magic food that will cure or treat anxiety, but we can surely make some changes to our food choices that are not only nutritious but also safe and delicious.
Are kiwi fruits worth it?
There are studies conducted on the kiwi fruits that indicates that they are rich in vitamins such as C, E, and folate that helps the human body to reduce oxidative stress that have the potential to lead to chronic inflammation.
Plus kiwi fruits can also help to promote the production of serotonin – it’s a neurotransmitter that’s associated with happiness and well-being.
What about fermented foods?
Heard of sauerkraut, kimchi, miso, and tempeh?
Of course, you have – they are fermented foods that consist of probiotics and which is a friendly bacteria that live in your GI tract and helps in defending against harmful pathogens and microbes.
It’s recommended that you take in more probiotics as it will help to take care of your gut microbiome, and which will benefit our gut-brain connection.
How about adding cherries to your food intake?
Known to contain antioxidants such as quercetin, cherries can help to promote feelings of calmness.
That said, taking in more fruits and green veggies have been liked to decrease symptoms in anxiety and depression and increase in levels of happiness.
Some studies have even shown that eating four or more servings per day can help to boost the mood, though it’s sad to hear that only a mere 40 percent of people around the world meet that recommended intake.
Can seafood be added to our food intake?
Seafood is one of the most understated food around the world – thorough studies show that taking in the adequate amount (8 to 12 ounces per week) can help in enhancing our mood due to the presence of essential omega-3 fatty acids.
It is recommended that you try to incorporate more shellfish, salmon, sardines, and salmon into your diet; you can also opt for algal oil if you are vegan.
Will avocado help us?
Packed with magnesium and vitamin B6, the avocado fruit can help in the production of serotonin in our brain. It is recommended to add avocados (in the form of slices) to salads, omelets, and even to smoothies that will help to get more fiber and healthy fats in our body.
Can we add beans and legumes to our diet?
Is that even a question – of course, you can!
Jam-packed with antioxidants, magnesium, and even vitamin B6, beans and legumes are protein-rich powerhouses, so, you can add them to your sautés and stir-fries instead of red meat.
Going for plain Greek yogurt
Comprising of key minerals, yogurt can help to combat the symptoms of stress and even stabilize the mood, according to studies.
Yogurt is also known to have probiotics, so, it’s recommended that you look for the plain and unsweetened versions that you can add to your breakfast, dips, and snacks.
What about whole grains?
Prebiotics can help to fuel the probiotics of our body so that they can survive and thrive, and some of the best sources to find them in abundance are whole grains such as barley, oats and bran as well as various fruits, and vegetables.
Adding them to our diet can help us tremendously – they help in the production of serotonin and which helps our GI tract to function properly, plus they have also been linked to reducing the risk of chronic diseases.
Is milk good for you?
Okay, it may sound and look traditional, but taking in a glass of milk before bed has some serious science behind it – a glass of milk provides minerals such as potassium, calcium, and magnesium, in which magnesium has been noted for its role in anxiety – yet sadly, more than 60 percent of people worldwide are not getting enough of this mineral.
Are pumpkin seeds good enough?
Did you know that an ounce of pumpkin seeds can provide you nearly 20 percent of daily intake of magnesium and potassium?
It’s suggested that you sprinkle the seeds on your meals as well as many other nutrient-rich nuts such as peanuts, cashews, walnuts, and even pistachios. Or you can even snack on them for a nutrient boost.