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Incorporate mood-enhancing foods into your diet.

Keeping yourself healthy with a balanced diet can go a long way toward stabilizing your mood. If youre getting the right nutrients, your body will be better able to ward off anxiety during stressful situations. Consider incorporating more of the following foods:
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Foods high in antioxidants, such as bluberries. Acai berries also have high levels of antioxidants. [3] Foods high in minerals like magnesium and potassium, such as bran, dark chocolate, and almonds. Most people do not get the recommended amount of magnesium, which results in a variety of symptoms, including anxiety.

1. 1 Try a natural remedy. Certain herbs, teas, and supplements are said to decrease symptoms of anxiety. Try the following options:
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The chamomile flower is traditionally used to treat anxiety, stress, and an upset stomach. It has properties that are similar to anti-depressant drugs. It can be brewed into tea or taken as a supplement. [5] Ginsing is said to help the body reduce stress. Kava kava is a Polynesian plant said to have a sedative effect that relieves anxiety. Valerian root is popular in Europe for its sedative properties.

2. 2 Consider anti-anxiety drugs. If you experience prolonged anxiety that affects your ability to sleep and go about your day for an extended period of time, its time to schedule an appointment with a doctor. Panic attacks, extreme social anxiety, and other symptoms can be effectively treated with a prescription drug that suits your needs.

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Be kind to yourself. Anxiety is a very common emotion, and you do not have to face it alone. Realize that your anxiety will not disappear instantly. It takes a long time to retrain your body and mind to cope with the feelings of anxiety.

Seven Foods that Cure Anxiety


Whole Grain Foods

Those that can tolerate gluten may benefit from foods with whole grains, like whole grain pasta and bread. Studies have shown that true whole grains (some "whole grain foods" still contain processed ingredients) have several benefits for those with anxiety: Whole grain is rich in magnesium, and magnesium deficiency may lead to anxiety.

Whole grain contains tryptophan, which becomes serotonin a calming neurotransmitter. Whole grains create healthy energy while reducing hunger both important for anxiety. Whole grain foods can have a powerful effect on anxiety, and contain nutrients that have been stripped out of modern day diets.
Seaweed

Seaweed has many of the same benefits as whole grains. Not only is it rich in nutrients it also appears to have a high magnesium content, and kelp and other seaweed appear to be very high in tryptophan content. Seaweed is a good alternative to whole grains for those that are gluten sensitive.
Blueberries

Blueberries are more than a delicious fruit. Many consider it to be a superfood. It's rich in vitamins and phytonutrients (plant nutrients), with a variety of antioxidants that are considered extremely beneficial for relieving stress. Many experts also believe that peaches fall into this category as well, because they have nutrients that appear to have a sedation (calming) effect.
Acai Berries

Acai berry is essentially the newest super food, and one that has received a great deal of press recently. It may not be the weight loss fruit that many people claimed it was, but acai berries are still rich in phytonutrients like the blueberry, and the antioxidant levels are off the charts.
Almonds

Almonds are an underrated food. They contain both zinc and vitamin B12 both key nutrients for maintaining a balanced mood and have both iron and healthy fats. Healthy fats are an important part of a balanced diet, and low iron levels have been known to cause brain fatigue, which can contribute to both anxiety and a lack of energy.
Chocolate

Chocolate especially pure dark chocolate without the added sugars or milks is also a great food for those living with anxiety and stress. Chocolate reduces cortisol the stress hormone that causes anxiety symptoms. There are also compounds inside dark chocolate that improve mood.
Maca Root

Maca root is not exactly a popular food item in grocery stores, but the powder can be added to several foods and beverages and is found in a variety of health food stores. It's believed that this root has more phytonutrients than nearly every type of fruit and vegetable, including magnesium and iron two important nutrients for controlling anxiety. It also is often used for healthy stamina and energy.

Steps
1. 1 Cut back on omega-6 fatty acids and increase your intake of omega-3 fatty acids. Omega-6 acids, which we largely get from vegetable oils, can increase inflammation in the brain and have been linked with mood imbalances. Omega-3 acids, on the other hand, protects against inflammation and has been shown to improve peoples overall mood, ability to cope with stress, and ability to kick substance-abuse habits.[2] Omega-3 fatty acids are especially prevalent in oily fish.[3]

2. 2 Drink chamomile tea. Recent studies have demonstrated that chamomile can reduce symptoms of anxiety.[4]

3. 3 Eat foods that are high in tryptophan. This amino acid can reduce anxiety by promoting better sleep. Examples include cheese, chicken, soy products, eggs, tofu, fish, milk, turkey, nuts, peanuts and peanut butter, pumpkin seeds, and sesame seeds.[5]

To make tryptophan-laden meals more effective, make them high in complex carbohydrates but medium to low in protein. Carbs make tryptophan more available in the brain but protein has the opposite effect.[6]

4. 4 Eat complex carbohydrates. These are believed to increase the level of serotonin in the brain, which has a calming effect.[7] Though complex carbs such as those found in whole grains have a positive effect on the body, avoid simple carbs like sugary foods.

5. 5 Avoid alcohol. Despite its immediate calming effect, the process of digesting alcohol can actually make you feel edgy and interfere with your ability to sleep.[7]

6. 6 Incorporate more B vitamins into your diet. The B vitamins are believed to combat anxiety by affecting your brains production of neurotransmitters.[8] Some natural sources of B-vitamins include:[9]

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B-6: cereal grains, legumes, leafy vegetables B-12: salmon, cheese, eggs Niacin: meat, wheat, mushrooms Thiamin: seeds, nuts, pork Riboflavin: yogurt, cottage cheese, liver Pantothenic Acid: legumes, eggs, yeast Biotin: cauliflower, peanuts, mushrooms Folate: citrus, leafy greens, seeds

7. 7 Take kava root. Studies have suggested that kava can have a relaxing effect. However, it has also linked kava to liver problems, so be sure not to take it if you have a weak liver or drink alcohol on a daily basis.[8]

8. 8 Include protein in your breakfast. Making your breakfast more energizing can help combat the effects of anxiety during the day.[7]

9. 9 Stay hydrated. Even mild dehydration can have negatively affect your mood.[7]

10. 10 Take valerian root. Some studies have indicated that valerianhas a sedative effect, which is why its commonly used as a sleep aid.[8]

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Avoid caffeine. In addition to heightening anxiety by making you feel jittery,[7] the stimulating effect of caffeine can take up to eight hours to wear off and interfere with your ability to rest.[10]

12. 12 Drink a tea or tincture of oatstraw. Though mild, oatstraw is one of the most popular nervines (i.e. substances used to calm nerves) and is believed to be a mood stabilizer. As a bonus, it has no known adverse effects or drug interactions.[11]

All of the above foods are beneficial for dealing with your anxiety. They provide vitamins and nutrients that are known to calm the mind and body while also increasing energy and stabilizing your mood. Combine those foods with a balanced diet that is free of fried foods and harmful ingredients and you should see a marked difference in your anxiety levels. Still, it's important to remember that understanding your anxiety is still step one. I've helped thousands of people learn to deal with their anxiety and I always recommend they start with my anxiety test I created specifically to provide a snapshot of your current anxiety. This test will help you: Find out what symptoms you experience are caused by anxiety (if any). Understand the core components of your anxiety experience (with graphs). Provide the next steps for overcoming anxiety. Foods for anxiety are a great first step, but they're only a first step. Take my anxiety test, and learn what it takes to cure anxiety once and for all.

Eliminate anxiety-inducing foods from your diet. It sounds almost too simple, but changing what you ingest on a daily basis can have a huge impact on your anxiety level. Rethink your consumption of the following common anxiety provokers:
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Coffee. The most popular energy drink of all time may also be one of the leading causes of anxiety. [1] If you drink coffee every morning, try switching to decaffeinated tea or just water for a few weeks. It may be hard to give up, but chances are youll see a reduction in your stress levels over this period of time. Sugar and starch. People often see eating sugary and starchy treats as an option for stress reduction, since comfort foods like ice cream and cookies provide a momentary sense of, well, comfort. However, the rise and fall of blood sugar that occurs after eating these foods can actually make your emotions yo-yo even more. Try replacing these foods with fruits and vegetables to avoid sugar highs and lows. Alcohol. After a stressful day at work, many unwind over a few drinks. Alcohol makes stress feel far away in the moment, but the after-effect cancels out the temporary sense of relaxation. Since alcohol is a depressant, it ends up having a negative effect on your mood in the long run. Drink sparingly, and when you do drink, make sure to hydrate to reduce the chance of getting a very stressful hangover. [2]

Seven Foods that Cure Anxiety


Whole Grain Foods

Those that can tolerate gluten may benefit from foods with whole grains, like whole grain pasta and bread. Studies have shown that true whole grains (some "whole grain foods" still contain processed ingredients) have several benefits for those with anxiety: Whole grain is rich in magnesium, and magnesium deficiency may lead to anxiety. Whole grain contains tryptophan, which becomes serotonin a calming neurotransmitter. Whole grains create healthy energy while reducing hunger both important for anxiety. Whole grain foods can have a powerful effect on anxiety, and contain nutrients that have been stripped out of modern day diets.

Seaweed

Seaweed has many of the same benefits as whole grains. Not only is it rich in nutrients it also appears to have a high magnesium content, and kelp and other seaweed appear to be very high in tryptophan content. Seaweed is a good alternative to whole grains for those that are gluten sensitive.
Blueberries

Blueberries are more than a delicious fruit. Many consider it to be a superfood. It's rich in vitamins and phytonutrients (plant nutrients), with a variety of antioxidants that are considered extremely beneficial for relieving stress. Many experts also believe that peaches fall into this category as well, because they have nutrients that appear to have a sedation (calming) effect.
Acai Berries

Acai berry is essentially the newest super food, and one that has received a great deal of press recently. It may not be the weight loss fruit that many people claimed it was, but acai berries are still rich in phytonutrients like the blueberry, and the antioxidant levels are off the charts.
Almonds

Almonds are an underrated food. They contain both zinc and vitamin B12 both key nutrients for maintaining a balanced mood and have both iron and healthy fats. Healthy fats are an important part of a balanced diet, and low iron levels have been known to cause brain fatigue, which can contribute to both anxiety and a lack of energy.
Chocolate

Chocolate especially pure dark chocolate without the added sugars or milks is also a great food for those living with anxiety and stress. Chocolate reduces cortisol the stress hormone that causes anxiety symptoms. There are also compounds inside dark chocolate that improve mood.
Maca Root

Maca root is not exactly a popular food item in grocery stores, but the powder can be added to several foods and beverages and is found in a variety of health food stores. It's believed that this root has more phytonutrients than nearly every type of fruit and vegetable, including magnesium and iron two important nutrients for controlling anxiety. It also is often used for healthy stamina and energy.

Other Foods for Anxiety and Stress


Healthy eating is one of the best ways to control anxiety and stress. In fact, one of the best things you can add to your diet is more water. Many studies have found that dehydration affects as many as 25% of those with persistent stress or more, and dehydration is known to cause more anxiety.

As for foods, anything with magnesium, vitamin B12 (and other B vitamins), zinc, and antioxidants can be beneficial for helping you deal with stress. There are also herbal supplements like kava and passionflower that may be valuable for anxiety.

Food is NOT the only answer.


There are ways to improve your stress and anxiety with your diet, but lifestyle changes, training, and a better understanding of your own anxiety is crucial. Diet is only the first step. Take the 7 minute anxiety test to understand your anxiety further.

Controlling Anxiety with Food


All of the above foods are beneficial for dealing with your anxiety. They provide vitamins and nutrients that are known to calm the mind and body while also increasing energy and stabilizing your mood. Combine those foods with a balanced diet that is free of fried foods and harmful ingredients and you should see a marked difference in your anxiety levels. Still, it's important to remember that understanding your anxiety is still step one. I've helped thousands of people learn to deal with their anxiety and I always recommend they start with my anxiety test I created specifically to provide a snapshot of your current anxiety. This test will help you: Find out what symptoms you experience are caused by anxiety (if any). Understand the core components of your anxiety experience (with graphs). Provide the next steps for overcoming anxiety.
Foods for anxiety are a great first step, but they're only a first step. Take