Anxiety overload? Consider what's on your daily plate

Anxiety - it comes with stress, it comes with worry and it may come with challenges in managing the extra weight it adds to your shoulders.

The good news - simple lifestyle changes can lighten the load according to Daniel K. Hall-Flavin, M.D. of the Mayo Clinic. He says foods and beverages are basic resources that can put out your fretful fire.

In fact, just slight variations in what you consume can help you feel less stressed after a few days of eating and drinking differently.

While no diet serves as a cure to anxiety, Hall-Flavin's research shows seven steps of new eating habits that help ease varying levels of tension, even up to generalized anxiety disorder - one of the most long-term, challenging forms of anxiety.

  • A protein-packed breakfast
    Hall-Flavin says a breakfast that contains protein can help you feel full longer. It helps regulate your blood sugar, so you'll have more positive energy when you get up and get at 'em each day. Try almond milk, egg whites, goat cheese or turkey bacon.
  • Complex carbohydrates
    Eating complex cabs can raise the level of seratonin in your brain, which has a calming effect. Complex carbs are found in oatmeal, quinoa, whole-grain breads and whole-grain cereals. Simple carbs, found in foods and drinks with high sugar content, should be avoided.
  • Drink more water
    Dehydration, even mild, can negatively impact your mood. If you're feeling anxiety, increase you water intake each day. To get more flavor in your water, try coconut water or a touch of lemon or lime juice.
  • Pass on the alcoholic drinks
    Although alcohol has an immediate calming effect, you can become edgy later, as your body processes the alcohol. Alcohol can also hinder your sleep, which can fire up your vulnerability to stress.
  • Try to steer clear of caffeine
    ... Or limit your intake. Like alcohol, caffeinated drinks and supplements interfere with sleep. Plus, caffeine causes jitters, directly impacting your nerves and ability to keep calm. Alternatives to caffeine that give you an energy boost are whole grains, small-portioned meals, extra water and snacks like nuts and peanut butter.
  • Listen to your food
    Food talks. It tells you through unpleasant physical reactions that it might bit agree with your body especially during times of high stress. Foods and food additives cause several forms of physical reactions like moodiness, irritability and anxiety. Avoid processed, frozen and artificially sweetened foods.
  • Health, balanced meals are best
    Your body and mind need nutrition. In order to help maintain minimal to consistently low stress levels, add foods that are rich in Omega-3 fatty acids, found in fresh salmon.



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