Nutrition is probably one of the most underrated and overlooked components of easing Anxiety. Can what you eat really affect it?
What is Anxiety?
Let's understand #Anxiety. The American Psychological Association (APA) defines anxiety as "an emotion characterized by feelings of tension, worried thoughts and physical changes like increased blood pressure." Anxiety disorders occur when a reaction is out of proportion to what might normally be expected in a situation. The APA describes a person with anxiety disorder as "having recurring intrusive thoughts or concerns."
The Science Behind It?
"Since a large percentage (about 95%) or serotonin receptors are found in the lining of the gut, research is examining the potential of probiotics for treating both anxiety and depression."
So while you're thinking about giving into your go-to comfort food, that mac and cheese or fries will only leave you feeling sluggish and more anxious.
Personal Experience With Anxiety & Changing My Diet
I have anxiety. Sometimes I'm faced with an issue and I feel like the walls are closing in, I can barely breathe, my heart beat increases together with my breaths, I begin to cry, my palms sweat and I feel the need to immediately get myself out of the situation that's causing this.
Before I started heating healthy, going to the gym and learning yoga & meditation, my lifestyle included coffee, coffee, more coffee, alcohol, fries, pizza, excessive carbs, food, junk food, snacks, alcohol again, doubles, a few runs, no yoga etc. you can see where I'm going with this. I had no idea that what I was eating, was contributing significantly to my depression. A lot of the times I used to cry when I felt like situations were stressful and I'd automatically begin to quarrel at the top of my voice with whomever was in that situation with me. Yeah I'm sharing this because every single person that has anxiety reacts and behaves a certain way that they are not proud of.
To be honest, it takes time. Even after you've adjusted your diet and lifestyle it takes time and having patience with yourself to be able to combat your anxiety. It took me nearly half a year after I started my journey to get to the place where I am now. I need to stress on patience with yourself because while it helps having someone around you to support you, it's much better learning how to support yourself. I would wake up and repeat different mantras to myself, or throughout the day if I felt something causing me to react I'd repeat those mantras again, go to a quiet place and take deep breaths.
Sadhguru said
"If you are mentally strong enough to overthink and put yourself into a state of depression and chaos with your mind, you're strong enough to think better and much higher of yourself."
By the way, I recommend his videos on YouTube to all those struggling, he's an inspiration that has pulled me through a lot of dark times.
So What Should You Refrain From?
Coffee & Black Tea: No one loves coffee more than I do. Unfortunately I wake up at 4am every day and I need to start my day with a cup since the first thing I'm doing is driving down the highway (this is where my yoga and meditation comes in handy). So even though you may not want to face this reality, #caffeine is a stimulant for the nervous system, it increases heart rate, blood pressure and body temperature. Limit your coffee intake to quell inflammation and improve your brain function.
Alcohol: It's a depressant that can also worsen anxiety symptoms. Even though you long to reach for that glass of wine to calm your nerves, you're actually causing spikes and dips in blood sugar, dehydrating your body and impairing your brain function - all of which lead to anxious feelings which then causes you to drink more. See how this goes? It's a cycle. According to the National Institute on Alcohol Abuse and Alcoholism - drinking a lot can cause changes in the brain's neurotransmitters that may induce these symptoms.
Sweets and Processed Foods - not just bad for mental health but overall body health as well. From refined carbs, to frozen foods, to instant ramen, to sausages, to cookies, to donuts cause a spike in blood sugar followed by a sudden drop. A study from Columbia found that the more women ate these foods, the higher their risk for mood changes and depression. Switch to complex carbs like whole grains instead!
Well What Can I Eat?
Asparagus: Depression has been linked to low levels of folic acid and one vegetable that boosts this is Asparagus. One cup can provide you with two-thirds your daily value.
Avocado: Vitamin B is healthy for nerves and brain cells and Avocados are rich in stress-relieving B vitamins. A vitamin B deficiency is linked to feelings of anxiety. They're also found to be high in mono-saturated fat and potassium, which lower blood pressure.
Salmon: Rich in Omega-3 fatty acids which help keep cortison and adrenaline from spiking when you're feeling tense. Consuming 4 ounces at least three (3) times a week protects your heart when those stress hormones are surging.
Oatmeal & Granola: Just another food that encourages the calm-inducing hormone serotonin to flow. These foods are higher in fiber over quick fashioned oats so they take longer to digest - meaning the release of serotonin lasts longer.
So go on, make those changes today! :)
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